tag:blogger.com,1999:blog-81332624954733864112024-03-13T13:46:56.161-07:00A Grateful Liferecipes and tips for better living meredithhttp://www.blogger.com/profile/09756631748875644134noreply@blogger.comBlogger348125tag:blogger.com,1999:blog-8133262495473386411.post-48693674319142497302019-09-02T06:44:00.000-07:002020-01-01T08:17:40.592-08:00Super Simple, Delicious Beet Hummus<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhazW2cHdRyHgzP8904K2qdR6SisXm8rNM-xhe2qNhSH-Z21xGwEth-O0hOBfxi9O1JbG4QsuABgi6x9LgGF9kmP0ijRoPZmtbMciVsvp9pdOM6s6zbh9s8GydPzCFrOlyoXjFzTpUH7gg/s1600/Screen+Shot+2019-09-03+at+6.43.01+AM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1188" data-original-width="950" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhazW2cHdRyHgzP8904K2qdR6SisXm8rNM-xhe2qNhSH-Z21xGwEth-O0hOBfxi9O1JbG4QsuABgi6x9LgGF9kmP0ijRoPZmtbMciVsvp9pdOM6s6zbh9s8GydPzCFrOlyoXjFzTpUH7gg/s640/Screen+Shot+2019-09-03+at+6.43.01+AM.png" width="510" /></a></div>
<br />
<br />
Are you drooling yet? <br />
<br />
As someone who has been healthy-lifestyle and food blogging now for 10 years, I'm no stranger to stumbling upon drool-worthy photos on the web and the gram then digging in for the recipes and finding them to be 10 ingredients and 20 steps long. Who has time for that? <br />
<br />
As you know I'm all about quick, healthy recipes and meals that actually fit into a busy girl's lifestyle, and compliment our level of patience with prepping and cooking in the kitchen.<br />
<br />
So for those of you who love a dash of PINK on your plate, and those of you who love BEETS, here's a SUPER SIMPLE BEET HUMMUS recipe that will have your palette dancing, your pink-loving-heart beating overtime, and satiate your desire to keep your kitchen and prep time minimal.<br />
<br />
INGREDIENTS:<br />
<br />
1. a container of any traditional hummus or baba ganouj (simply pick a store bought hummus that you love)<br />
<br />
2. frozen, thawed sliced beets<br />
<br />
DIRECTIONS:<br />
<br />
Steam the beets to warm. Add the container of hummus and the thawed beets to a food processor with the S blade. Blend and serve, or add any additional flavors you want (such as more tahini, lemon, sea salt, garlic -- all the ingredients that are traditionally already in your hummus).<br />
<br />
I'm not a big 'measurer' in the kitchen unless I'm baking (which let's be real, I rarely do), so if I had to guesstimate on the amounts of hummus and beets I used I'd say about a half of a bag of frozen beets to a container of hummus.<br />
<br />
<br />
<br />
<br />
<br />meredithhttp://www.blogger.com/profile/09756631748875644134noreply@blogger.com1tag:blogger.com,1999:blog-8133262495473386411.post-8009734638644278912019-06-03T15:48:00.000-07:002019-09-03T09:57:50.591-07:005 Tips for Cleaning Up Your Diet + Shifting into Higher Plant Based Eating<div class="separator" style="clear: both; text-align: center;">
</div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgMNk28kdbcBt1BEjRfDBzlwCIryShtn01ICaJ5zwAz-IhD9es8Ndv8mFfLn0Q6to4LvLlJsL_hkpw6vWWEMnN-7okLad20tvp4nWOGi048k12u_7dGYgIdJw654Tc9SrFQP_V7FZw4i9g/s1600/Screen+Shot+2019-06-03+at+3.46.48+PM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="640" data-original-width="1462" height="280" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgMNk28kdbcBt1BEjRfDBzlwCIryShtn01ICaJ5zwAz-IhD9es8Ndv8mFfLn0Q6to4LvLlJsL_hkpw6vWWEMnN-7okLad20tvp4nWOGi048k12u_7dGYgIdJw654Tc9SrFQP_V7FZw4i9g/s640/Screen+Shot+2019-06-03+at+3.46.48+PM.png" width="640" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: 12px;">Shifting into a higher plant based diet, or even pulling yourself out of a dietary rut doesn't have to be arduous, boring or overwhelming. Sure it'll take a little extra effort on your part to make change (as change is never 'easy'), but it's simpler than you think and totally WORTH IT. Here's how to get shifting... </span><br />
<br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: 12px;"><br /></span><span style="font-size: 12px;">1. Focus on what you CAN have, not what you can't. It's really easy when you're making changes to get hyper-focused on the things you're aiming to eliminate from your diet (many of them likely processed foods with flavor additives which the food industry purposely gets us addicted to). Instead try focusing on all of the healthy plant abundant foods you love. </span><span style="font-size: 12px;">Shifting your focus from what you're telling yourself you 'can't have' to what you 'can have' is such a simple solution and it gives you winning results every time. Plus, in the end, you CAN have it all (unless you find it's a trigger food, then I suggest getting rid of it) -- it's just a matter of moderating how much you have and being consistent with that practice. </span></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: 12px;"><br />2. Master the Quest for Crunch! There is something so satisfying about CRUNCHING foods. It's one of the reasons chips and crackers fill the grocery isles and end up in most everyone's carts and pantries. Finding healthy alternatives is simpler than you think. Some of my favorite chip replacements are sliced bell peppers and endive leaves which both make perfect 'scoopers' for guacamole, hummus, dips and salsas, as well as jicama and carrot sticks. Try my <a href="http://meredithgnau.blogspot.com/2011/03/baked-kale-chips-tastey-indulgence-in.html">SIMPLE KALE CHIP RECIPE</a> which gives you a salty, crunchy bang full of minerals, fiber, and antioxidants without a starchy, processed, or or high carb quality. </span></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: 12px;"><br /></span><span style="font-size: 12px;">3. Supplement Smart. Investing in a few key supplements has always helped me take my nutrition more seriously, helps me to create a new routine around health, and fills in the nutritional gaps that happen to all of us from our Standard American Diet. My favorite ways to supplement my diet are with a vegan protein, greens, and superfoods. I just started using our new <a href="https://www.teambeachbody.com/shop/us/d/chocolate-plant-based-recover-BBPRecoverVeganChoc?referringRepID=293128">Plant Based Recover Protein</a> which is hands down the best chocolate protein I've ever had, and have been a long time fan of the shakeology <a href="https://www.teambeachbody.com/shop/d/shakeology-boost-power-greens-SHKGreensBoost?referringRepID=293128">greens boost</a>, and <a href="https://www.teambeachbody.com/shop/d/vegan-shakeology-barista-combo-SHKComboCHVVNVCLVegan?referringRepID=293128">Vegan Shakeology</a> which contains not just a spectrum of superfoods, but the pre and pro biotics, digestive enzymes and everything you need for gut and brain health. The only other supplement I take daily outside those, is our <a href="https://www.teambeachbody.com/shop/d/BBPEnergizeAllFlavors?referringRepID=293128">pre-workout</a>....and to be honest, that's less for health and more to have a healthy way to replace coffee and give me a ton of pep for my workouts (and life in general).</span></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: 12px;"><br /></span><span style="font-size: 12px;">4. Think "Water First, Veggies Most". Can I ask...when was the last time you drank a full 16 ounces of water? We are a chronically dehydrated society, and often when you feel hungry, it's simply that you're dehydrated. Drink half your body weigh in ounces of water daily, and always have 16 ounces before you eat. It fills up your belly so you feel full faster, and therefore eat less. When plating your foods, or reaching for snacks, keep the thought 'veggies most' in mind. Whether they are Raw, Sautéed, Roasted, Air Fried, or what have you -- veggies are packed with FILLING FIBER, dense micro nutrition, and coupled with protein they keep you full and satisfied. When you approach protein, look at it more as an accessory and if you're trying to swap in plant based alternatives consider lupini beans which are one of the highest protein rich, lower starch beans. You can learn more about these concepts and get a winning VEGGIES MOST 30 day meal plan along with a ton of great recipes in our <a href="https://www.teambeachbody.com/shop/b/nutrition-programs/2bmindset?referringRepID=293128">2Bmindset E-course</a>.</span></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: 12px;"><br />5. Use my buddha bowl recipe ebook and Plant Based Slim Down Gide. My downloadable ebooks are gifted to my new clients. </span><span style="font-size: 12px;">If you're a current client and don't have a copy of my ebooks, you can find them in our resources in our online community page. The buddha bowl recipe and Plant Based Slimdown guides are both vegan, gluten free, soy free, and offer simple delicious recipes packed with tempting dressings and divine bowls that are simple to make and fun to eat. </span></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: 12px;"><br /></span></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: 12px;"><br /></span></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: 12px;">xo m</span></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: 12px;"><br /></span></span>
meredithhttp://www.blogger.com/profile/09756631748875644134noreply@blogger.com0tag:blogger.com,1999:blog-8133262495473386411.post-37455597855010010162018-12-26T06:40:00.004-08:002020-01-01T08:17:40.583-08:00Egg-Banana Protein Pancakes with Berry Compote<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhuPiSy0f23-BiAHqxvRPiqqtdKv3ZvG-g3Rmyah21K7bDeDQGw0jv95FoPqv2COzwI4_UIzwTGORat66u-mKFRXKLXFzqiotaoDDe1uIBqfxCOFrxRhkplrCPlTt5Zv8Ifx2jP5M0dEME/s1600/Screen+Shot+2018-12-26+at+6.38.17+AM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1216" data-original-width="977" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhuPiSy0f23-BiAHqxvRPiqqtdKv3ZvG-g3Rmyah21K7bDeDQGw0jv95FoPqv2COzwI4_UIzwTGORat66u-mKFRXKLXFzqiotaoDDe1uIBqfxCOFrxRhkplrCPlTt5Zv8Ifx2jP5M0dEME/s640/Screen+Shot+2018-12-26+at+6.38.17+AM.png" width="512" /></a></div>
<br />
A simple protein pancake made with just banana, eggs, and a little protein powder. One of my favorites....<br />
<br />
Ingredients:<br />
<br />
for the pancake:<br />
2 whole eggs<br />
1 mashed banana<br />
1/2 scoop vanilla protein powder<br />
1 tsp maple extract<br />
a small squirt of liquid stevia<br />
cinnamon and pumpkin pie spice<br />
<br />
For the compote:<br />
<br />
1/3 cup of frozen raspberries and frozen strawberries<br />
either a tbsp of lemon or water<br />
a tiny dab of pastured butter (optional)<br />
<br />
Toppings:<br />
<br />
Cocoyo (coconut yogurt)<br />
grain free granola<br />
cacao nibs<br />
<br />
Directions:<br />
<br />
Mix the pancake ingredients in a bowl well. Break up as much banana as possible. Oil your pan with pastured butter or use a non stick pan and heat over medium. Add the pancake batter in rounds (they will be slightly runny at first, you can form your pancake as it cooks). Once the edges are solid and the base is flippable, flip your pancakes to cook both sides.<br />
<br />
In a small sauce pan heat the compote ingredients, breaking up the berries and machine the larger ones with a fork. Heat until completely thawed and warm.<br />
<br />
Plate: <br />
<br />
Stack your pancakes, top with a generous scoop of cocoyo, the berry compote, and a sprinkle of granola and cacao nibsmeredithhttp://www.blogger.com/profile/09756631748875644134noreply@blogger.com0tag:blogger.com,1999:blog-8133262495473386411.post-90326105870093337242018-11-22T07:03:00.000-08:002020-01-01T08:17:40.602-08:00Satiating & Delicious Superfood Smoothie Bowls<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgAfM7nQDIxiaogoviWoBAy7PiLYCicOA6D-mNP9s7y4YR-w-bWehxq5KNX4VXQVPCg6P1fv4Hzci4XDwvxzel5CFVPxVZMasxmUbwNOFpcolzfQx_qXnzxNe8qsgfWmC9UYirIQTDw3zI/s1600/Screen+Shot+2018-12-26+at+6.42.34+AM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="988" data-original-width="804" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgAfM7nQDIxiaogoviWoBAy7PiLYCicOA6D-mNP9s7y4YR-w-bWehxq5KNX4VXQVPCg6P1fv4Hzci4XDwvxzel5CFVPxVZMasxmUbwNOFpcolzfQx_qXnzxNe8qsgfWmC9UYirIQTDw3zI/s640/Screen+Shot+2018-12-26+at+6.42.34+AM.png" width="520" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
I rarely eat smoothie bowls out. There are two places I trust to make me a HEALTHY bowl, but most places make the smoothie bowls with fruit juice, sweetened plant milks, and loads of fruits which end up making your smoothie a sugar bomb, offering you a quick lift, and later a crash and a feeling of hunger. Most smoothies and bowls you can get at 'healthy' juice bars have the sugar content creeping into 40-70 grams because of all the high sugar fruits and juices added. That's the equivalent of about 10-16 tsp of sugar!</div>
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
I'm often asked how I make my smoothie bowls so insanely delicious AND still filling. In truth, my secret is pretty simple, I keep them low sugar, and make sure they have an ample amount of protein, nutrient density and some healthy fats. Because I add <a href="https://www.mfitandhealth.com/about1">Vegan Shakeology</a> to all of my bowls, I don't have to overload my bowl with a ton of high sugar fruits to give it natural sweetness. Rather, I add a half to a full scoop of superfood vegan shakeology and sometimes bump it with a half scoop of vanilla plant protein powder too (I only do that when I use just a 1/2 scoop of shakeology). I also normally add some greens for alkalization and of course some healthy fats for more satiation. Additionally, I make sure to top my bowl with items that are lower sugar/lower carb and crunchy, like coconut flakes, cacao nibs, nuts/seeds or a low sugar grain free granola. This ensures you are CHEWING your smoothie. The act of chewing sends a message to your brain that you are indeed eating and satiated. When you're only drinking your food (such as when on a juice only cleanse, or if you choose to have smoothies without crunchy toppings), your body doesn't get the same signal of satiation, so you end up being hungry after or hungry again sooner. </div>
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
Whats in this Bowl?</div>
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
The smoothie base is simple:</div>
<div class="separator" style="clear: both; text-align: left;">
3/4 cup unsweetened Ripple Brand Plant Milk</div>
<div class="separator" style="clear: both; text-align: left;">
1 full scoop of <a href="https://www.teambeachbody.com/shop/d/vanilla-vegan-shakeology-SHKVanVegan?referringRepID=293128">Vanilla Vegan Superfood Shakeology</a> </div>
<div class="separator" style="clear: both; text-align: left;">
a fistful of spinach</div>
<div class="separator" style="clear: both; text-align: left;">
and ice -- all blended together</div>
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
The Toppings are just cocoyo, grain free granola, coconut flakes, and cacao nibs</div>
<br />meredithhttp://www.blogger.com/profile/09756631748875644134noreply@blogger.com1tag:blogger.com,1999:blog-8133262495473386411.post-31550064159493421562018-10-17T07:19:00.000-07:002020-01-01T08:17:40.575-08:00Simple Salmon and Greens Bowl<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjVkhP3XyYNpB_PvZdBDqIGwr4HGZ8htmoKh0ST297aXIEZhkPdp4jeIYVMDd4fs8lz1cP2gES3A4ctrnCpAxcyZooOXV5JFAwjTU0h49ykYKg4IdCknN7fUpbqhVob0SGhqAB4DUrelrY/s1600/Screen+Shot+2018-12-26+at+7.04.51+AM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1008" data-original-width="802" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjVkhP3XyYNpB_PvZdBDqIGwr4HGZ8htmoKh0ST297aXIEZhkPdp4jeIYVMDd4fs8lz1cP2gES3A4ctrnCpAxcyZooOXV5JFAwjTU0h49ykYKg4IdCknN7fUpbqhVob0SGhqAB4DUrelrY/s640/Screen+Shot+2018-12-26+at+7.04.51+AM.png" width="508" /></a></div>
<div>
<br /></div>
Eating Healthy, doesn't have to be complicated. You don't have to be a know it all chef or even have many skills in the kitchen. One of my favorite proteins is salmon. It's one of the few fish I never tire of eating, and lucky for the less-than-saavy-kitcheness, you can buy salmon already cooked at many healthy grocers like Whole Foods, or you can buy a piece of smoked salmon at almost all grocery stores.<div>
<br /></div>
<div>
What makes a dish taste so good is the combination of flavors: sweet, salt, and fat, so having a great dressing for your dishes that satiates the palette can be a big game changer. I've found that by adding coconut aminos to most my dishes it gives it both the sweetness and saltiness our palettes love, and by adding avocado, it fills the gap on the desire for fats. Salmon in and of itself is a fattier fish, so you may find that by preparing it with some seasoning salt, you really have little desire for additional fats, but I love my fats, so here's how I build a simple and delicious dish like this:</div>
<div>
<br /></div>
<div>
To half of the bowl add mixed greens / a salad blend </div>
<div>
Add a handful of micro greens </div>
<div>
Slice half an avocado in</div>
<div>
Top with either grilled, poached, or smoked salmon</div>
<div>
<br /></div>
<div>
And my preferred dressings for this dish are either:</div>
<div>
<br /></div>
<div>
<a href="https://www.traderjoes.com/fearless-flyer/article/4276">Green Goddess</a> from the fridge section of Trader Joes with a splash of <a href="https://www.traderjoes.com/FearlessFlyer/Article/4044">coconut aminos</a></div>
<div>
or <a href="https://www.primalkitchen.com/products/honey-mustard-vinaigrette">Primal Kitchens honey mustard dressing</a> diluted with a little rice vinegar and <a href="https://www.traderjoes.com/FearlessFlyer/Article/4044">coconut aminos</a></div>
<div>
<br /></div>
<div>
Finish with a light sprinkle of bagel seasoning.</div>
<div>
<br /></div>
<div>
<br /></div>
meredithhttp://www.blogger.com/profile/09756631748875644134noreply@blogger.com1tag:blogger.com,1999:blog-8133262495473386411.post-45028899371272999122018-03-04T10:19:00.002-08:002020-01-01T08:17:40.586-08:00Make At Home Superfood Infused Vegan Chocolate Bark<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiySRIftPvQPZKTu4cpc1wK3KqJwCN-gikjexJLTc0zhhV5kUVgas9hHMfg3p2RQbKhGqoy5e4YZzYVqkPtu1rrtzrC7DS9H1DABlhgMELfAtCOiWvT7QViac_VubE5DeVGoDSVuF_7Saw/s1600/IMG_6239.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-size: large;"><img border="0" data-original-height="1600" data-original-width="1329" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiySRIftPvQPZKTu4cpc1wK3KqJwCN-gikjexJLTc0zhhV5kUVgas9hHMfg3p2RQbKhGqoy5e4YZzYVqkPtu1rrtzrC7DS9H1DABlhgMELfAtCOiWvT7QViac_VubE5DeVGoDSVuF_7Saw/s640/IMG_6239.JPG" width="530" /></span></a></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="font-size: large;"><br /></span></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-size: large;">If there is one thing i have a deep love for that never seems to waiver, it's chocolate. That said, i'm not an 'any-kind-of-chocolate' type of girl. I don't care for the cheap drug-store chocolates, milk chocolate, or white chocolate. Rather i should say, i'm not entirely opposed to them, but I just don't get the same 'feels' with them as i do with a deep, dark, rich, slightly sweet, decadent, melt in my mouth, take me to outer-space, type of darker-quality-chocolate.</span></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-size: large;"><br /></span></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-size: large;">I also prefer Vegan preparations of chocolate, given my intolerance to dairy, and i love when chocolate is infused with healing herbs, ayurvedic medicinals, coconut, and love....</span></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-size: large;"><br /></span></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-size: large;">Enter....my latest affair with chocolate....this simple make-at-home Superfood Infused Vegan Chocolate Bark.</span></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="font-size: large;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh4DcXlXBD4Ia5z-ecYsPmOQ8Lul-c6UpRSJjxH57abxHXDLhsJPJqWcG1T4tel7Udd698ycg5_ocyJXPszOUdeq2o9emEuexBvOTKijfkLFr9NoRgTR6NkRg3ZPjM5gAdpRJV0-zXEoX4/s1600/IMG_6236.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-size: large;"><img border="0" data-original-height="1200" data-original-width="1600" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh4DcXlXBD4Ia5z-ecYsPmOQ8Lul-c6UpRSJjxH57abxHXDLhsJPJqWcG1T4tel7Udd698ycg5_ocyJXPszOUdeq2o9emEuexBvOTKijfkLFr9NoRgTR6NkRg3ZPjM5gAdpRJV0-zXEoX4/s640/IMG_6236.JPG" width="640" /></span></a></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="font-size: large;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="font-size: large;">INGREDIENTS:</span></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="font-size: large;">4 Tbsp Extra Virgin Coconut Oil</span></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="font-size: large;">1 Tbsp Coconut Butter (I used Nutivas coconut manna)</span></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="font-size: large;">2 Tbsp cacao powder</span></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="font-size: large;">1 scoop or 1 packet <a href="https://www.teambeachbody.com/shop/us/d/chocolate-vegan-vanilla-vegan-shakeology-combo-SHKComboCHVVNVegan?referringRepID=293128&locale=en_US">VEGAN Chocolate Shakeology</a></span></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="font-size: large;">2 Tbsp Vegan Vanilla Shakeology</span></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="font-size: large;">Culinary Dried Rose Petals</span></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="font-size: large;">Sea Salt</span></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="font-size: large;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="font-size: large;">What i love about using Shakeology specifically for this recipe is that it infuses the bark with over 70 adaptogenic herbs and superfoods including some of my Ayurvedic favorites such as Ashwagandha and Moringa. Ashwagandha is a rasayana meaning it's used to promote physical as well as mental health. Specifically it's known to strengthen your immune system, increases your stamina, and has even been shown to help reduce cortisol levels (the stress hormone that makes us store fat). Moringa is a super-nutrient-dense green packed with anti-oxidants and poly-phenols. It's known to help with inflammation, is packed with vitamins and minerals, and is revered in Ayurvedic medicine for helping to prevent or treat over 300 dis-eases.</span></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="font-size: large;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="font-size: large;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="font-size: large;">DIRECTIONS:</span></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="font-size: large;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="font-size: large;">Start with your base: Coconut Oil and Coconut Butter</span></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="font-size: large;">Melt them in a pot stirring over med-high heat stirring often </span></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="font-size: large;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="font-size: large;">Remove from the heat and add in the powdered cacao and shakeology, stirring until all little lumps are smoothed out.</span></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="font-size: large;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="font-size: large;">Pour into a non stick container and let set in the fridge for a short moment to cool.</span></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="font-size: large;">Before the top begins to harden add on any additional toppings; pictured here dried rose leaves and sea salt. Other great options are goji berries or dried cherries, dried coconut, pumpkin seeds, and sea salt. Once your toppings are on, place the bark pan in the freezer until frozen (freezes quite quickly). Remove from freezer once set, break into chunks, and store in the freezer until ready to each (they do melt quite quickly).</span></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjteUDr9ZoiddUGRCrA2IkH9wzVMYRf42771R_NAQx9Igp0FJbSe44TH4_islaPg1m-HEaex1DSu9LWqDDfdNwOy4XZ9MC3cg58zA-Hz0Uaa6ZeSwsrd4vAPXh8QpOUUbbo7OdpmnKe2KU/s1600/IMG_6235.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1165" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjteUDr9ZoiddUGRCrA2IkH9wzVMYRf42771R_NAQx9Igp0FJbSe44TH4_islaPg1m-HEaex1DSu9LWqDDfdNwOy4XZ9MC3cg58zA-Hz0Uaa6ZeSwsrd4vAPXh8QpOUUbbo7OdpmnKe2KU/s640/IMG_6235.JPG" width="466" /></a></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgyQiy0b8GdhZKs07k1bU-WT-pwGdlVj54YE12aWFB1kC9tInAR7qeVB7SKVcEYK1STDdlMw3AFp76wA9N7PUyhdPmPZQya-aHeK44TrmDJo55sdkdcZdHjb5exUECoOvSatuOQFpmRnTc/s1600/IMG_6237.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1200" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgyQiy0b8GdhZKs07k1bU-WT-pwGdlVj54YE12aWFB1kC9tInAR7qeVB7SKVcEYK1STDdlMw3AFp76wA9N7PUyhdPmPZQya-aHeK44TrmDJo55sdkdcZdHjb5exUECoOvSatuOQFpmRnTc/s640/IMG_6237.JPG" width="480" /></a></div>
<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<br />meredithhttp://www.blogger.com/profile/09756631748875644134noreply@blogger.com3tag:blogger.com,1999:blog-8133262495473386411.post-23753138471960458682018-02-04T13:25:00.000-08:002020-01-01T08:17:40.569-08:00No Bake Pumpkin Energy Bites<div class="separator" style="clear: both; text-align: center;">
</div>
<div class="separator" style="clear: both; text-align: center;">
</div>
<span style="font-size: large;"><br /></span>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgy-BosJ3Czylig31JtliXRuOtFDjlSQ61B7Kv-797RWgLIbJ038VkYN5rV0jlTx45tHvTYa1toEniDj8zHkg-DaCkwuTP94Oi3vSztyIR7dSfC-IcRGuAxDYyFfhBdY_U464C6-IcvwOw/s1600/IMG_2491.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-size: large;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgy-BosJ3Czylig31JtliXRuOtFDjlSQ61B7Kv-797RWgLIbJ038VkYN5rV0jlTx45tHvTYa1toEniDj8zHkg-DaCkwuTP94Oi3vSztyIR7dSfC-IcRGuAxDYyFfhBdY_U464C6-IcvwOw/s640/IMG_2491.JPG" width="640" /></span></a></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="font-size: large;"><br /></span></div>
<span style="font-size: large;">If you thought my <a href="http://meredithgnau.blogspot.com/2016/11/salted-maple-almond-butter-bites.html">Salted Chocolate Dipped Maple Almond Butter Bites</a> were easy, then this is a CAKE walk...and ironically these little balls taste like cake too. They use only six simple ingredients (if you count spices and salt as an ingredient), no baking, no prepping, it's literally drop the food in the food processor, blend, and roll into balls. YES, it's that simple, and they are so delicious. They are just as good without chocolate in them. As a matter of fact, if you leave out the cacao nibs and add a pinch of powered ginger and a dash of cinnamon to the recipe below, you'll essentially have what tastes like the healthiest version ever of the Hostess Cinnamon Streusel Topping that comes on their little coffee cakes (yes i ate these as a kid).</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">You'll need:</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">`9 medjool dates - remove the pit, if they are very dry you may need to soak them in water for a few minutes. i used the ones pictured. They were quite moist and required zero soaking</span><br />
<span style="font-size: large;">`1/2 cup of coconut flour</span><br />
<span style="font-size: large;">`1/2 cup of pumpkin puree (i used canned)</span><br />
<span style="font-size: large;">`1 teaspoon pumpkin pie spice</span><br />
<span style="font-size: large;">` a couple cranks of sea salt</span><br />
<span style="font-size: large;">`2 Tbsp of cacao nibs (or chocolate chips)</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgmfBCETmcfbJwLEgVdmrW7ueh4cjbXJ7SZK8TqmiPnIweIohQPdHCP49XlF6eTxDwMUDSLYZrv76J1Ilgh4CA9FMbU3vqAz4AQtwjYXZ0wbXjhNnCzrgF5qvPeKGJE4_Ge1XzruvYvglo/s1600/IMG_2493.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-size: large;"><img border="0" height="494" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgmfBCETmcfbJwLEgVdmrW7ueh4cjbXJ7SZK8TqmiPnIweIohQPdHCP49XlF6eTxDwMUDSLYZrv76J1Ilgh4CA9FMbU3vqAz4AQtwjYXZ0wbXjhNnCzrgF5qvPeKGJE4_Ge1XzruvYvglo/s640/IMG_2493.JPG" width="640" /></span></a></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="font-size: large;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="font-size: large;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="font-size: large;">Step One: Add everything but the cacao nibs/chocolate chips to a food processor with an S blade, and process until it makes a sticky crumble texture and tends to wad up on one side of the food processor. Add the cacao nibs/chocolate chips and process again to mix in Test the batter by making sure if you grab a little piece it's tacky and will stick together when you start rolling.</span></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="font-size: large;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="font-size: large;">Step two: Roll into balls of any size you prefer. I rolled medium sized balls and this recipe yielded 11 pumpkin energy bites. </span></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="font-size: large;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="font-size: large;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjKEkpY98voYmojhhQOkBlFa0D66Zcamf-TZtcD6SxfP05PzycYOJGUy2bsst_K2zr1sZYDmKaRahyiCb8nKbI3E_zjE6e0_MER-uWkkTawybXOsLOWdTHAjkh1NrynXAKaZEv-yail7Kg/s1600/IMG_2490.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-size: large;"><img border="0" height="416" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjKEkpY98voYmojhhQOkBlFa0D66Zcamf-TZtcD6SxfP05PzycYOJGUy2bsst_K2zr1sZYDmKaRahyiCb8nKbI3E_zjE6e0_MER-uWkkTawybXOsLOWdTHAjkh1NrynXAKaZEv-yail7Kg/s640/IMG_2490.JPG" width="640" /></span></a></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="font-size: large;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="font-size: large;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="font-size: large;">Step 3: Devour or Share. I recommend keeping any remaining bites in a glass container in your refrigerator. </span></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="font-size: large;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="font-size: large;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhkmMnoQ23pCHuFfiXWTR3Vs3fjsbfPVgcGEEIn221x3GogiIpRldORcejeA4pxn8Z5UFlElJZmhoLMrWpaR7GF-YBTBNhCOQtsnKT9HgEAR2vUZbjUGjaQkYkdwrlf5VyT2i1sQHc2Q8E/s1600/IMG_2492.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-size: large;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhkmMnoQ23pCHuFfiXWTR3Vs3fjsbfPVgcGEEIn221x3GogiIpRldORcejeA4pxn8Z5UFlElJZmhoLMrWpaR7GF-YBTBNhCOQtsnKT9HgEAR2vUZbjUGjaQkYkdwrlf5VyT2i1sQHc2Q8E/s640/IMG_2492.JPG" width="480" /></span></a></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="font-size: large;"><br /></span></div>
<div style="text-align: center;">
<span style="font-size: large;"><br /></span></div>
<div style="text-align: center;">
<span style="font-size: large;"> The bites are really 'cakey' inside, and taste almost like pumpkin or carrot cake. </span></div>
<div style="text-align: center;">
<span style="font-size: large;">They are truly delicious.</span></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="font-size: large;"><br /></span></div>
<span style="font-size: large;"><br /></span>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg7AbNJOaA1XNZ9fAwJyvM0yMOD3fXFHZ6QqPKtAF63Npl0GenoeTuUZJIVEJMYWeTy-qKO5edjxzEiEhUonP1il_XKHt2Sa549qZHIIkA-NE0slxPzNKnz88QXK9PcuwNOiru_4s2UerE/s1600/IMG_2495.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-size: large;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg7AbNJOaA1XNZ9fAwJyvM0yMOD3fXFHZ6QqPKtAF63Npl0GenoeTuUZJIVEJMYWeTy-qKO5edjxzEiEhUonP1il_XKHt2Sa549qZHIIkA-NE0slxPzNKnz88QXK9PcuwNOiru_4s2UerE/s640/IMG_2495.JPG" width="540" /></span></a></div>
<br />
<span style="background-color: #bd081c; background-position: 3px 50%; background-repeat: no-repeat no-repeat; background-size: 14px; border-bottom-left-radius: 2px; border-bottom-right-radius: 2px; border-top-left-radius: 2px; border-top-right-radius: 2px; border: none; color: white; cursor: pointer; display: none; font-family: "helvetica neue" , "helvetica" , sans-serif; font-size: 11px; font-style: normal; font-variant: normal; font-weight: bold; left: 39px; line-height: 20px; opacity: 1; padding: 0px 4px 0px 0px; position: absolute; text-align: center; text-indent: 20px; top: 18px; width: auto; z-index: 8675309;">Save</span><span style="background-color: #bd081c; background-position: 3px 50%; background-repeat: no-repeat no-repeat; background-size: 14px; border-bottom-left-radius: 2px; border-bottom-right-radius: 2px; border-top-left-radius: 2px; border-top-right-radius: 2px; border: none; color: white; cursor: pointer; display: none; font-family: "helvetica neue" , "helvetica" , sans-serif; font-size: 11px; font-style: normal; font-variant: normal; font-weight: bold; left: 39px; line-height: 20px; opacity: 1; padding: 0px 4px 0px 0px; position: absolute; text-align: center; text-indent: 20px; top: 18px; width: auto; z-index: 8675309;">Save</span><br />
<span style="background-color: #bd081c; background-position: 3px 50%; background-repeat: no-repeat no-repeat; background-size: 14px; border-bottom-left-radius: 2px; border-bottom-right-radius: 2px; border-top-left-radius: 2px; border-top-right-radius: 2px; border: none; color: white; cursor: pointer; display: none; font-family: "helvetica neue" , "helvetica" , sans-serif; font-size: 11px; font-style: normal; font-variant: normal; font-weight: bold; left: 42px; line-height: 20px; opacity: 1; padding: 0px 4px 0px 0px; position: absolute; text-align: center; text-indent: 20px; top: 18px; width: auto; z-index: 8675309;">Save</span><span style="background-color: #bd081c; background-position: 3px 50%; background-repeat: no-repeat no-repeat; background-size: 14px; border-bottom-left-radius: 2px; border-bottom-right-radius: 2px; border-top-left-radius: 2px; border-top-right-radius: 2px; border: none; color: white; cursor: pointer; display: none; font-family: "helvetica neue" , "helvetica" , sans-serif; font-size: 11px; font-style: normal; font-variant: normal; font-weight: bold; left: 42px; line-height: 20px; opacity: 1; padding: 0px 4px 0px 0px; position: absolute; text-align: center; text-indent: 20px; top: 18px; width: auto; z-index: 8675309;">Save</span>meredithhttp://www.blogger.com/profile/09756631748875644134noreply@blogger.com1tag:blogger.com,1999:blog-8133262495473386411.post-48570472033324301732018-01-09T12:44:00.000-08:002020-01-01T08:17:40.589-08:00Deconstructed Buddha Bowls: Simple Techniques to Stellar Plant Based Bowls<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJlh4_BtHKO_33J-TplYZReB95Gno130WnvwJbgfj6nLqZCO18JCdQ8OP03u-bQ0X7n9tDg4bYkKNMK-lq8Knozlvubx67qSdVwoH89wwG7TCgIMvioiNjPsOW3qHLeWMkkI5VNqTfrZk/s1600/Screen+Shot+2017-07-30+at+12.35.17+PM.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1104" data-original-width="926" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJlh4_BtHKO_33J-TplYZReB95Gno130WnvwJbgfj6nLqZCO18JCdQ8OP03u-bQ0X7n9tDg4bYkKNMK-lq8Knozlvubx67qSdVwoH89wwG7TCgIMvioiNjPsOW3qHLeWMkkI5VNqTfrZk/s640/Screen+Shot+2017-07-30+at+12.35.17+PM.png" width="536" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><br /></td></tr>
</tbody></table>
<br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">If you've followed me on Instagram, Facebook or even this blog for any length of time, you're well aware of my love for healthy plant based food. As someone who grew up very sick, in hospitals, and suffered from a lot of digestive malaise, discovering food as medicine and whole foods detoxing has really provided me not just with the healing i was searching for, but gave me the permission and passion to share what helped me in an effort to educate others. It's actually how this blog was born almost 10 years back. </span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">Many of the older recipes on this blog were created after taking my first raw foods certification course and studying for my Holistic Health Practitioner's and Nutrition Counselor's certifications. As a matter of fact, i'm not even sure if Facebook was in existence then, and surely Instagram was not around yet. Over the years as social media became more popular i've spent much of my time sharing recipes on social and educating in my online formats, through my virtual programs, and social communities i've cultivated rather than here on my blog. I've even put together four ebooks and a clean eating grocery list, including my newest Buddha Bowl ebook full of recipes and my Plant Based Slim Down Ebook which i followed to a T last month when i dropped 6.75 inches and almost 5 lbs in 42 days. I never intended to publish and sell my ebooks, rather they have always just been a resource for my clients/challengers who invest in their health and commit to any one of my programs. They were created to simply share what worked for me, and offer a step by step guide, meal plan, and recipe selection for those who wanted to follow my exact same plan and get the results i was getting.</span><br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgCx9tVqJ3ZloiAtAN4ENW04Ue__lq-8sWd1cnR4YVUx_FGodx2nsIatOMvs3EFgiGmVF_0EHDW8Ac6J49pWxkvcg2QcFiQ0sPk3W_62YtXCpdigG1ibiPrEca5pMfTUuHwZKVC30ZBCiY/s1600/Screen+Shot+2017-06-22+at+4.06.29+PM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="428" data-original-width="730" height="374" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgCx9tVqJ3ZloiAtAN4ENW04Ue__lq-8sWd1cnR4YVUx_FGodx2nsIatOMvs3EFgiGmVF_0EHDW8Ac6J49pWxkvcg2QcFiQ0sPk3W_62YtXCpdigG1ibiPrEca5pMfTUuHwZKVC30ZBCiY/s640/Screen+Shot+2017-06-22+at+4.06.29+PM.png" width="640" /></a></div>
<span style="font-size: large;">After many requests at where you can find my ebooks and recipes i made sure they were all housed in one simple place for you to access. While you can scroll down to see a deconstructed buddha bowl, my food prep for it, and how fast it is to eat healthy, if you want all of my exact recipes, eating regime, and my slim down plan, you can click <a href="http://www.mfitandhealth.com/newsletters">HERE</a> to get started on your program. As mentioned above all four of my most sought-after ebooks and slim down programs come with your commitment to one of my virtual programs. You invest one time and you get EVERYTHING including my coaching and online communities for eternity. Pretty Badass right? I sure think so! After being on the hunt myself for optimal health, weight loss, and healing, and purchasing every program out there, i wanted to make sure i could offer my clients something that was personal, community driven, had every resource you need and most importantly gave you a coach that could help you customize your plan and a program that WORKS. Fact was, i spent hand over fist on programs and did my research before launching my first program and what i found was a lot of people selling the next 'best' program, with very little support or follow through, and an auto-responder that got me no where or a 'coach' that didn't show up for me when i had a Question. Get excited for what you get in my All Access Member Program....Check it all out <a href="http://www.mfitandhealth.com/newsletters">HERE</a>.</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>
<br />
<div style="text-align: center;">
<span style="font-size: large;">DECONSTRUCTED BUDDHA BOWLS</span></div>
<div style="text-align: center;">
<span style="font-size: large;"><br /></span></div>
<div style="text-align: left;">
<span style="font-size: large;">I'm a girl who LOVES to eat out of bowls. Maybe because i love to get every little bite on my plate, and bowls make it so much easier to do that, or maybe it's because i like saucy things and bowls are such great containers for sauce, but either way this girl is all about BOWL EATING. So the first thing you'll need for your meal is a badass big bowl. The white ones i use are from Target. They are bigger than a normal salad bowl, slightly smaller than a serving bowl, and perfect to spread out my veggies so my bowls are picture perfect!</span></div>
<div style="text-align: left;">
<span style="font-size: large;"><br /></span></div>
<div style="text-align: left;">
<span style="font-size: large;">Next, if you're a busy woman, you might want to consider doing some food prep for the week or half week so that you're bowls can literally be thrown together in under 2 minutes. I steam most of my veggies so depending on how busy my week looks or if i'm traveling, sometimes i do a good amount of prep, sometimes i do it right before i make my food, but i will admit, having your buddha bowl content prepped before hand makes it so easy and fast to get your bowl made before your hangry girl mouth has a moment to be noshing on something else that's faster to grab and less vibrant for your body, mind, and soul. Generally when i prep i zoodle zucchini with a julienne peeler, noodle carrots with a basic veggie peeler, grate beets or chop small for fast steaming, slice sweet potatoes, chop mushrooms, de-stem/clean/and steam my kale or other greens, and i always keep the insides of my zoodled zuchs for my superfood smoothies to thicken them up, and save the inside of my carrots for noshing with dips.</span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhiCE1T7a9zEBeZAUKutCn64Shfquw6xEE5NRvOY6pCt8QtSdUeDcFOm5ra7R16XjWTYCGtenM0ZDddgqhH8mDbKeoFSblHYWqefRoEhwwZlCIPkOa267QOyibtC0eq7IRpyE_0EPZRL4k/s1600/Screen+Shot+2017-07-30+at+12.36.07+PM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="872" data-original-width="1168" height="476" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhiCE1T7a9zEBeZAUKutCn64Shfquw6xEE5NRvOY6pCt8QtSdUeDcFOm5ra7R16XjWTYCGtenM0ZDddgqhH8mDbKeoFSblHYWqefRoEhwwZlCIPkOa267QOyibtC0eq7IRpyE_0EPZRL4k/s640/Screen+Shot+2017-07-30+at+12.36.07+PM.png" width="640" /></a></div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
<span style="font-size: large;">A few things that generally make their way into my buddha bowls: </span></div>
<div style="text-align: left;">
<span style="font-size: large;"><br /></span></div>
<div style="text-align: left;">
<span style="font-size: large;">-Bragg's nooch (nutritional yeast) - important for B12 for those of you who are vegan</span></div>
<div style="text-align: left;">
<span style="font-size: large;">-Rawmesan (a common topper on my bowls) - you can make it with nooch, nuts, and sea salt </span></div>
<div style="text-align: left;">
<span style="font-size: large;">-Coconut Aminos (similar to soy sauce/tamari but gluten and soy free)</span></div>
<div style="text-align: left;">
<span style="font-size: large;">-Seeds (hemp, pumpkin, or other such toppings)</span></div>
<div style="text-align: left;">
<span style="font-size: large;">-Tahini (sometimes made into a dressing with lemon and coconut aminos and spices)</span></div>
<div style="text-align: left;">
<span style="font-size: large;">-All the STEAMED veggies (i cook most all of my veggies for easier digestibility // steam or grill)</span></div>
<div style="text-align: left;">
<span style="font-size: large;">-Avocado</span></div>
<div style="text-align: left;">
<span style="font-size: large;"><br /></span></div>
<div style="text-align: left;">
<span style="font-size: large;">From there you can get super creative using my buddha bowl recipe ebook and slim down guide, and either master the recipes in there or start to create your own. I guarantee your mouth, heart, and tummy will be happy. Those of you who don't follow a grain free lifestyle, add some quinoa or rice, and those of you who love your proteins, add some fish, eggs, or other humanely raised and clean source of protein. I'm not a big fan of Soy Foods, but if you choose soy, always look for GMO and organic!</span></div>
<div style="text-align: left;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgI3YCK7hpAPFDYHzG65Rm34ScHYBBmZD8Oj_b0VBRcTtGiH-zs-ekWzO4UlDR0-KH0s5TLOsVWbZEYvguOlbo4XJ1MhMnSbh-0Gd_tFaGv6NsK94r8WasndawD_1KTvH60Hv4y749cIZk/s1600/Screen+Shot+2017-07-30+at+12.35.55+PM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1116" data-original-width="942" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgI3YCK7hpAPFDYHzG65Rm34ScHYBBmZD8Oj_b0VBRcTtGiH-zs-ekWzO4UlDR0-KH0s5TLOsVWbZEYvguOlbo4XJ1MhMnSbh-0Gd_tFaGv6NsK94r8WasndawD_1KTvH60Hv4y749cIZk/s640/Screen+Shot+2017-07-30+at+12.35.55+PM.png" width="540" /></a></div>
<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgA2TAeYikxxW1YonFWq-O9-QY9FdMn4ZXAPDyThTvdDPR9TzNLZ9b_lcf9RWyJda4RfUQK0fMVu5IYIoGpZECXwdxTwvkkyaA-TQGjiZC8DbwkCWfOkEYW39gEzJXk4JbPvQa5UTaKTtI/s1600/Screen+Shot+2017-07-30+at+12.35.43+PM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1136" data-original-width="951" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgA2TAeYikxxW1YonFWq-O9-QY9FdMn4ZXAPDyThTvdDPR9TzNLZ9b_lcf9RWyJda4RfUQK0fMVu5IYIoGpZECXwdxTwvkkyaA-TQGjiZC8DbwkCWfOkEYW39gEzJXk4JbPvQa5UTaKTtI/s640/Screen+Shot+2017-07-30+at+12.35.43+PM.png" width="534" /></a></div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
<br /></div>
<br />
<br />meredithhttp://www.blogger.com/profile/09756631748875644134noreply@blogger.com5tag:blogger.com,1999:blog-8133262495473386411.post-32544970607314878852017-12-28T09:05:00.000-08:002020-01-01T08:17:40.579-08:00Raspberry Paleo Pancakes<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJqs9ORdPGBcHl6SHPCNL1HJTdA211QWy6uO_GieOvNkfEghla8RMJFkryfK8YpTgrI5neIDzA3eSk7pbS6BENZdBQeQ33OqyZd41SiYftesr2axHSfvllGmMguTE3ntyAyUjUB64uE3U/s1600/Snapseed-2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="color: #444444; font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><img border="0" height="507" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJqs9ORdPGBcHl6SHPCNL1HJTdA211QWy6uO_GieOvNkfEghla8RMJFkryfK8YpTgrI5neIDzA3eSk7pbS6BENZdBQeQ33OqyZd41SiYftesr2axHSfvllGmMguTE3ntyAyUjUB64uE3U/s640/Snapseed-2.jpg" width="640" /></span></a></div>
<span style="color: #444444; font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><br />
<br />
Cuzzzz a hungry girl's gotta eat, yo. Here's the JAM:</span><br />
<span style="color: #444444; font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><br />
1. I'm not on a paleo diet, but these pancakes qualify as Paleo approved (i'm personally not one to shun a cookie especially this time of year)</span><br />
<span style="color: #444444; font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><br />
2. There is no protein powder in these pancakes. You make them from eggs, banana, and coconut flour. </span><br />
<span style="color: #444444; font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><br />
3. The pancakes do not include sugar other than fruit and do not require syrup. </span><br />
<span style="color: #444444; font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><br />
4. They are freaking delicious. Let me rewrite that: FREAKING DELICIOUS. Please make them. Now. You won't be sorry. </span><br />
<span style="color: #444444; font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><br />
<u><b><br /></b></u>
<u><b>Raspberry Paleo Pancakes</b></u></span><br />
<span style="color: #444444; font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><br />
one very ripe banana mashed well</span><br />
<span style="color: #444444; font-family: "arial" , "helvetica" , sans-serif; font-size: large;">2 large egg whites</span><br />
<span style="color: #444444; font-family: "arial" , "helvetica" , sans-serif; font-size: large;">1 heaping Tbsp of coconut flour (i imagine i did about a proper Tbsp plus a tsp)</span><br />
<span style="color: #444444; font-family: "arial" , "helvetica" , sans-serif; font-size: large;">a few dashes of cinnamon</span><br />
<span style="color: #444444; font-family: "arial" , "helvetica" , sans-serif; font-size: large;">6 drops of liquid stevia</span><br />
<span style="color: #444444; font-family: "arial" , "helvetica" , sans-serif; font-size: large;">1/4 tsp of vanilla extract</span><br />
<span style="color: #444444; font-family: "arial" , "helvetica" , sans-serif; font-size: large;">crank of sea salt</span><br />
<span style="color: #444444; font-family: "arial" , "helvetica" , sans-serif; font-size: large;">handful of frozen or fresh raspberries (or other berries)</span><br />
<span style="color: #444444; font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><br />Mash the banana well into a bowl. Add the two egg whites and whisk together well (you can just use a fork to whisk). Add the remaining ingredients and stir together well. Heat a pan over medium to low heat. Add a little coconut oil if your pan is not non-stick. Put half the batter in the pan, cover and cook until little bubbles comes through, carefully flip and continue to cook to preferred doneness. Replicate with second half of batter. Plate and enjoy.</span><br />
<span style="color: #444444; font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><br />In addition to this delicious recipe, there are many more healthy recipes listed in my ebook accessible to members on my site. Membership is free for those who are on or have done a program with me. To be a part of the health community/accountability group or to have my personal coaching, simply message me and tell me a little about yourself, your lifestyle, what you want to change, and how you feel my guidance could best support you. Contact me through my <a href="http://www.mfitandhealth.com/#!contact/c2q4">website.</a></span><br />
<span style="color: purple; font-family: "courier new" , "courier" , monospace;"><br /></span>
<span style="color: purple; font-family: "courier new" , "courier" , monospace;"><br /></span>
meredithhttp://www.blogger.com/profile/09756631748875644134noreply@blogger.com0tag:blogger.com,1999:blog-8133262495473386411.post-68658494409779609192017-12-17T16:16:00.000-08:002020-01-01T08:17:40.595-08:00Sweet Treat: Rawlicious Choco Cookie Dough Bites<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgEGY2ucY7li2dkdnUvy6ySFHdENbvEG3IYatCtZwoMIYNMzyqZQ0s-pYdiL63u1gzafjhcFdhcMcv7LQbouaG0cjw4SDkptmP1DN5RABZ4TFu0EmMQuG_9Dv7lleWhWRlwXsSFZmNTCIE/s1600/IMG_2010.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-size: large;"><img border="0" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgEGY2ucY7li2dkdnUvy6ySFHdENbvEG3IYatCtZwoMIYNMzyqZQ0s-pYdiL63u1gzafjhcFdhcMcv7LQbouaG0cjw4SDkptmP1DN5RABZ4TFu0EmMQuG_9Dv7lleWhWRlwXsSFZmNTCIE/s640/IMG_2010.JPG" width="640" /></span></a></div>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">It's late June and summer has finally arrived. While i'm looking forward to this July 4th weekend and all the BBQ's, decadent foods and drinks, bike rides, and socializing that's to be had, i'm equally looking forward to bringing in beach season (and my desire to feel my best in my bikini) by participating in (and leading) a 20 day cleanse starting the end of next week. With that said....i have 7 days left to enjoy the richness of life (though i always like to keep it with a cleaner approach). So for my last hoorah, and to inspire you how to clean up your fave cookie dough recipe, here's a great approach for a safe to eat chocolate chip cookie dough that never needs to be cooked.</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">Here's what you'll need:</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">a vitamix blender or other high powered mill (food processor or coffee mill will work - though you'd have to do the coffee mill in batches)</span><br />
<span style="font-size: large;">1 cup cashew pieces</span><br />
<span style="font-size: large;">1/2 cup gluten free raw oats (bob's red mill)</span><br />
<span style="font-size: large;">approx 3 tbsp agave nectar</span><br />
<span style="font-size: large;">approx 1 -2 tbsp water</span><br />
<span style="font-size: large;">cinnamon</span><br />
<span style="font-size: large;">vanilla</span><br />
<span style="font-size: large;">sea salt</span><br />
<span style="font-size: large;">a few handfuls of chocolate chips (or use cacao nibs for a full raw experience)</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">Toss the cashew pieces and oats into your vitamix blender (or other high powered mill like a food processor or coffee mill in batches). Grind down to a fine powder/flour. Add the agave nectar to your flour, a dash or two of cinnamon, a tbsp of water, a crank of sea salt, and about a tsp of vanilla extract. Blend again. If dough is stingy add a little more water to get things moving, but make sure you keep it a thick dough. Remove your dough from the blender, set in a small mixing bowl, and stir in a few handfuls of the best choco chips you can find. Take small spoonfuls to roll between your hands, place on a parchment lined plate and place in your fridge or freezer. My batch yielded about 13 balls, though if i didn't eat so much dough in the process i might have 15 total. :)</span><br />
<br />
<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
</div>
meredithhttp://www.blogger.com/profile/09756631748875644134noreply@blogger.com0tag:blogger.com,1999:blog-8133262495473386411.post-24050354643369420822017-11-30T08:29:00.000-08:002019-02-17T09:16:37.944-08:00Bruised Rosemary Honey Roasted Nuts<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh5N3SAuB4nD9GpbC41oGPhG2IABVhbkE1P_4hP2sZa4aUZq8ghCzoV6AobrDJd1YiP47_AKAcvaamXL-KQVA2sWUPk1fcD90TzlfdQse81Yy4ZxyEnVrpE81_d2Cs7wuJay3P8e20d3t4/s1600/Screen+Shot+2013-11-29+at+1.25.42+PM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="color: #666666; font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh5N3SAuB4nD9GpbC41oGPhG2IABVhbkE1P_4hP2sZa4aUZq8ghCzoV6AobrDJd1YiP47_AKAcvaamXL-KQVA2sWUPk1fcD90TzlfdQse81Yy4ZxyEnVrpE81_d2Cs7wuJay3P8e20d3t4/s640/Screen+Shot+2013-11-29+at+1.25.42+PM.png" width="636" /></span></a></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="color: #666666; font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><br /></span></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><br /></span></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="color: #666666; font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><br /></span></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="color: #134f5c; font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><span style="font-family: "courier new" , "courier" , monospace;"><u><b>Bruised Rosemary & </b></u></span><u style="font-family: 'Courier New', Courier, monospace;"><b>Honey Roasted Nuts:</b></u></span></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="color: #666666; font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><br /></span></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="color: #134f5c; font-family: "arial" , "helvetica" , sans-serif; font-size: large;">2 cups raw pecans</span></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="color: #134f5c; font-family: "arial" , "helvetica" , sans-serif; font-size: large;">2 cups of additional raw nuts such as raw almonds or cashews</span></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="color: #134f5c; font-family: "arial" , "helvetica" , sans-serif; font-size: large;">3 Tbsps of Ghee (clarified butter which is lactose free)</span></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="color: #134f5c; font-family: "arial" , "helvetica" , sans-serif; font-size: large;">3 Tbsps of Honey</span></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="color: #134f5c; font-family: "arial" , "helvetica" , sans-serif; font-size: large;">Coarse Sea Salt</span></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="color: #134f5c; font-family: "arial" , "helvetica" , sans-serif; font-size: large;">Fresh Rosemary</span></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="color: #666666; font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><br /></span></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="color: #45818e; font-family: "arial" , "helvetica" , sans-serif; font-size: large;">Preheat oven to 375. Melt the ghee and honey in a pot on low heat and crank in a little coarse sea salt. Pull the rosemary from it's stem and bruise it into the melted mixture using the back of a spoon to release the oils and fragrance. Remove from heat and stir in the mixed nuts. Line a baking sheet with parchment and spread the nut mixture out evenly. Toast in the oven for approximately 10 minutes, stirring half way through. Remove from oven crank on more coarse sea salt and allow to cool. Put in jars, label, and wrap, or serve in jars as light cocktail fare.</span></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="color: #45818e; font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><br /></span></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="color: #666666; font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><br /></span></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="color: #666666; font-family: "arial" , "helvetica" , sans-serif; font-size: large;"> </span></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="color: #8e7cc3; font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="color: #8e7cc3; font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><b>Need help staying on track </b></span></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="color: #8e7cc3; font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><b>through the holidays?</b> </span></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="color: #666666; font-family: "arial" , "helvetica" , sans-serif; font-size: large;">Join one of my <a href="http://www.mfitandhealth.com/#!newsletters/cm1">fitness programs</a> now, or simply get on <a href="http://www.shakeology.com/meredithgnau">shakeology</a> </span></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="color: #666666; font-family: "arial" , "helvetica" , sans-serif; font-size: large;">to help balance your cravings this winter.</span></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="color: #666666; font-family: "courier new" , "courier" , monospace;"><br /></span></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<span style="color: #666666; font-family: "courier new" , "courier" , monospace;"><img border="0" height="87" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi9jNnAOWV54nUSyPjwvJnSkQSf28O6tVuZhq4nkcaoF2G79YXC9nJH8kH8sZ_NOnKTPr8ZaNCpKJ265QTXS4r5nBrHZEY_gQjp-PmYbqkc1KLDfy96dALhCJELIt6ipIUc_XGBxXC8bis/s320/Screen+Shot+2013-11-16+at+8.44.40+AM.png" width="320" /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://www.mfitandhealth.com/"><span style="color: #666666; font-family: "courier new" , "courier" , monospace;">www.mfitandhealth.com</span></a></div>
<br />meredithhttp://www.blogger.com/profile/09756631748875644134noreply@blogger.com0tag:blogger.com,1999:blog-8133262495473386411.post-25979436414363146602017-09-15T17:03:00.001-07:002019-02-17T09:10:06.606-08:00The 4 Year Anniversary: 1,460 days of setbacks and growth<div class="separator" style="clear: both; text-align: center;">
</div>
<span style="font-size: large;"><br /></span>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjl47XJk-wqiOtOt8Kv7g9QctPOa6ssYawpARWUSe6btTP_PJ-LMqTp9h5uxcH-bYqnpwb5fTftlhpm9m656FF04FR3CrFjaDD0h8LbXkhNwXuhxfQzE8-AMh3MjLPfhcWJy86l81vC1nQ/s1600/Screen+Shot+2017-09-09+at+1.22.49+PM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-size: large;"><img border="0" data-original-height="1066" data-original-width="1600" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjl47XJk-wqiOtOt8Kv7g9QctPOa6ssYawpARWUSe6btTP_PJ-LMqTp9h5uxcH-bYqnpwb5fTftlhpm9m656FF04FR3CrFjaDD0h8LbXkhNwXuhxfQzE8-AMh3MjLPfhcWJy86l81vC1nQ/s640/Screen+Shot+2017-09-09+at+1.22.49+PM.png" width="640" /></span></a></div>
<span style="font-size: large;"><span style="background-color: white; color: #1d2129; font-family: "helvetica neue" , "helvetica" , "arial" , sans-serif;"><br /></span>
<span style="background-color: white; color: #1d2129; font-family: "helvetica neue" , "helvetica" , "arial" , sans-serif;"><br /></span>
<span style="background-color: white; color: #1d2129; font-family: "helvetica neue" , "helvetica" , "arial" , sans-serif;">Today is my 4 year Anniversary. That's 1,460 days of experience and growth that was mostly cloaked in a vail of failure that most people saw as big wins. I share that because every Victory, every WIN, every success of mine has spawned from a set back in life, a 'missed shot', a hurdle i faced, a let down, or a self limitation that i had to CHOOSE to not just overcome, but to LEARN from. Who remembers when i earned my first trip to Grand Cayman? Did you know it's not because i was the BEST, but because i was on the list of up and comers, and just enough people QUIT before me so i got pushed up. I wasn't 'good' enough back then per se, shit, i didn't even know what i was doing! BUT i showed up, never gave up, and so I made the cut. Take NOTE: In life, you never really 'fail' at anything, rather YOU QUIT, or others quit...so don't quit.</span></span><br />
<span style="font-size: large;"><br style="background-color: white; color: #1d2129; font-family: "helvetica neue", helvetica, arial, sans-serif;" /></span>
<span style="background-color: white; color: #1d2129; font-family: "helvetica neue" , "helvetica" , "arial" , sans-serif; font-size: large;">NOW GET THIS...</span><br />
<span style="font-size: large;"><br style="background-color: white; color: #1d2129; font-family: "helvetica neue", helvetica, arial, sans-serif;" /></span>
<span style="background-color: white; color: #1d2129; font-family: "helvetica neue" , "helvetica" , "arial" , sans-serif; font-size: large;">I ALMOST SAID NO. I almost said NO to the very thing that changed my life. ACTUALLY I DID SAY NO because i wasn't thinking with my creative ingenuity, rather i was thinking with my EGO MIND (a word of caution; to be a great leader, make sure you're not living in your ego mind - it's a foolish place that's not built on love or growth). Thing is, i just automatically assumed it wasn't for me, and then when i was like meh, okay i'll give it a go, I almost quit because of the learning curve. Ummmm, for those of you that know my coaching journey, you know that would have been a HUGE mistake! It's propelled my life forward in every way shape and form.</span><br />
<span style="font-size: large;"><br style="background-color: white; color: #1d2129; font-family: "helvetica neue", helvetica, arial, sans-serif;" /></span>
<span style="background-color: white; color: #1d2129; font-family: "helvetica neue" , "helvetica" , "arial" , sans-serif; font-size: large;">Earlier today I hopped off a call with the Executive Director of Sales for one of the World's leading health and fitness companies who invited me to present to their entire network of entrepreneurs. I'll be sharing my story/advice/expertise to a group of many people, some who are insanely successful and accredited health professionals, certified yogis, personal trainers, integrative coaches, health fanatics, athletes, and individuals who are likely FAR more educated then myself (the very girl who dropped out of the University to head west and get an associates degree in fashion because, in truth, i wasn't into scholastics). This opportunity i was invited to today to speak....do you think i'm stoked??? YAH. Do you think i'm also SCARED? YAH! That inner voice creeps in that says 'I'm just a girl who wanted to change her life and made a commitment to herself to do it...what do i have to share with anyone?', and then the giant within comes out and says YOU ARE EVERYTHING TO SHARE IT WITH EVERYONE!!! If it weren't for someone who pushed back into my fears and hesitations i wouldn't be here today with an opportunity to positively impact so many lives and help others who desire the same shifts and tools for growth.</span><br />
<span style="font-size: large;"><br /></span>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEilWgnNOf4neowdp3jXgK3SBTsU4dnza4JEudbPX3bycLsEM7pcC_zMS59pWKZ0ZkTSIo5an_kRZsYlBGpEFKqDqzjzM74KzrQR0Jg-OJqDcWqW1qmJdlKzcF0uJB3jX12L1a050nFNicE/s1600/Screen+Shot+2017-03-01+at+9.07.04+AM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-size: large;"><img border="0" data-original-height="968" data-original-width="1310" height="472" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEilWgnNOf4neowdp3jXgK3SBTsU4dnza4JEudbPX3bycLsEM7pcC_zMS59pWKZ0ZkTSIo5an_kRZsYlBGpEFKqDqzjzM74KzrQR0Jg-OJqDcWqW1qmJdlKzcF0uJB3jX12L1a050nFNicE/s640/Screen+Shot+2017-03-01+at+9.07.04+AM.png" width="640" /></span></a></div>
<span style="font-size: large;"><br style="background-color: white; color: #1d2129; font-family: "helvetica neue", helvetica, arial, sans-serif;" /></span><span style="background-color: white; color: #1d2129; font-family: "helvetica neue" , "helvetica" , "arial" , sans-serif; font-size: large;">We all have a coach, pictured above is mine when we were traveling to Jamaica. She didn't have to teach me anything. All she had to do was plug me into the right tools and resources, walk the path before me, and show me what was possible. I needed someone to push me to do something different that would make a difference in my life and I feel blessed daily now that I get to be that person for others that she was for me.</span><br />
<span style="font-size: large;"><br style="background-color: white; color: #1d2129; font-family: "helvetica neue", helvetica, arial, sans-serif;" /></span><span style="font-size: large;"><span style="background-color: white; color: #1d2129; font-family: "helvetica neue" , "helvetica" , "arial" , sans-serif;">To say i'm humbled by the growth and expansion of our team because of our mission to spread a message of health, and help women stay accountable to their goals is an understatement. I wake up daily with gratitude for my team and the amazing women I get to work with, and </span><span style="background-color: white; color: #1d2129; font-family: "helvetica neue" , "helvetica" , "arial" , sans-serif;">I'm just so grateful for the resilience i've gained from every set back and the FAITH i innately had that my vision coupled with my passion and hard work would make my dreams come to life. It's so crazy that i'm 1,460 days in and all i can think about is how exciting the next 1,460 will be for everyone and where my new coaches starting now will be in even just a year! I wrote <a href="http://meredithgnau.blogspot.com/2014/09/become-your-own-visionary.html">THIS BLOG</a> one year in and reading it today really hit home.</span></span><br />
<span style="font-size: large;"><br style="background-color: white; color: #1d2129; font-family: "helvetica neue", helvetica, arial, sans-serif;" /></span>
<span style="font-size: large;"><span style="background-color: white; color: #1d2129; font-family: "helvetica neue" , "helvetica" , "arial" , sans-serif;">If you're curious about what we do as coaches and you're ready to level up your life, or just dabble your pinky toe into the world of health and fitness, reach out to me or fill out my application so we can schedule a time to chat. I love connecting with like-minded health advocates: </span><a data-ft="{"tn":"-U"}" data-lynx-mode="async" href="https://l.facebook.com/l.php?u=http%3A%2F%2Fwww.tinyurl.com%2FJoinTeamSolWarriors&h=ATPJyAjTloAMw9Wpt6WiSmg4xGhWOvtnnRRdOaxPHyG1FEjNzr_OlZxyAn9FhI9BahyMOaAVVXmzrbWheDY7HY8qFj6cLpJ1HPCSHKGCBmBttgFfjVlj6fchjf17onIPIL_lXWUuXZpIMgbJiPkC084aakTIpZfHMyjpJDWZhBi1PLXtnUpJn2LHaJrjZjjQ_6lZxEavMbTyc-gtWYGJLK7u3uv2jh6osS-2KoveKZLBjk__9NiKiEj3dowgXjY4oInqQnlFbcWPNp37zsZnasdiuP5b3cRPisrmZMMO15Imjs4C9UHr" rel="noopener" style="background-color: white; color: #365899; cursor: pointer; font-family: "helvetica neue", helvetica, arial, sans-serif;" target="_blank">www.tinyurl.com/JoinTeamSolWarriors</a></span><br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgPqeZsaVQmnj_Hafel0iO9H63teFLWw2Vh_E2oEOET5Lq0DlnfQrhHVNZrZSTJUjxYKE_4lOOSHDMk97GgETranMaMrhyCyu850RNku8iyHlTO-ODOYiYYcGFQZ1TDNydUKaJzn-pOeqY/s1600/Screen+Shot+2017-09-09+at+2.05.40+PM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1046" data-original-width="1352" height="494" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgPqeZsaVQmnj_Hafel0iO9H63teFLWw2Vh_E2oEOET5Lq0DlnfQrhHVNZrZSTJUjxYKE_4lOOSHDMk97GgETranMaMrhyCyu850RNku8iyHlTO-ODOYiYYcGFQZ1TDNydUKaJzn-pOeqY/s640/Screen+Shot+2017-09-09+at+2.05.40+PM.png" width="640" /></a></div>
<br />meredithhttp://www.blogger.com/profile/09756631748875644134noreply@blogger.com0tag:blogger.com,1999:blog-8133262495473386411.post-3832582550647354742017-08-16T10:57:00.001-07:002017-08-16T10:59:23.123-07:00Moringa: A True Miracle Nutrient Everyone Should Consider Taking<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg2hG5S9GdFeVJV5o7rzlLRxROiD9gEcoeAMgBgOOYId6SXnnFKGzYqgkisxnkgRFzZBi6IwFZUOrEZmXD1-dG5vn_s8Pg6BNHLeFxLEI3GsofLb2pTGFfhL-ocGo8p8Gv-TUKk0wzRsro/s1600/Screen+Shot+2017-08-16+at+10.45.31+AM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1038" data-original-width="824" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg2hG5S9GdFeVJV5o7rzlLRxROiD9gEcoeAMgBgOOYId6SXnnFKGzYqgkisxnkgRFzZBi6IwFZUOrEZmXD1-dG5vn_s8Pg6BNHLeFxLEI3GsofLb2pTGFfhL-ocGo8p8Gv-TUKk0wzRsro/s640/Screen+Shot+2017-08-16+at+10.45.31+AM.png" width="508" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<span style="background-color: white; color: #666666; font-family: "helvetica neue" , "helvetica" , "arial" , sans-serif; font-size: large;">Last night a dear friend of mine who's fought and beat ovarian, cervical, and uterine cancer shared on a wellness call i hosted how she's been able to keep her cancer at bay. While she takes the same daily <a href="http://www.mfitandhealth.com/about1">superfood supplement i do</a>, we started to chat about specific herbs that are in the blend we love, about how healing plants are, and the importance of alkalinity. A few of us on the call we</span><span class="text_exposed_show" style="background-color: white; color: #666666; display: inline; font-family: "helvetica neue" , "helvetica" , "arial" , sans-serif; font-size: large;">re comparing the size of our home grown moringa plants (ps mine won) and recognized i have not been sharing much lately on my blog or on my social media posts about WHY i consume the superfoods i do, and WHY they are so vital to have in your daily diet. </span><br />
<span class="text_exposed_show" style="background-color: white; color: #666666; display: inline; font-family: "helvetica neue" , "helvetica" , "arial" , sans-serif; font-size: large;"><br /></span>
<span style="font-size: large;"><span class="text_exposed_show" style="background-color: white; color: #666666; display: inline; font-family: "helvetica neue" , "helvetica" , "arial" , sans-serif;">Because it's one of my favorites, I'll start today by highlighting Moringa. It's been used Ayurvedically to treat and prevent over 300 curable illnesses. The picture above is actually of me standing in Mexico on the third story of our rental home that had a gigantic moringa tree growing outside.</span></span><br />
<span style="font-size: large;"><span class="text_exposed_show" style="background-color: white; color: #666666; display: inline; font-family: "helvetica neue" , "helvetica" , "arial" , sans-serif;"><br /></span></span>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhPz0eIQF9hJnIE_Ui4We37TFe-si2RVg6J2xLaRY48CbU_-MUWWqVFp5yfxBTW_FU7yrerwXRYq6Tr2PMZYO7oySdxMiyIdWfVeDNAbHChMylp2Bn_HWNFu_zvxx_FB6ojHq2sgVbLX7w/s1600/Screen+Shot+2017-08-16+at+10.55.37+AM.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1046" data-original-width="1404" height="476" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhPz0eIQF9hJnIE_Ui4We37TFe-si2RVg6J2xLaRY48CbU_-MUWWqVFp5yfxBTW_FU7yrerwXRYq6Tr2PMZYO7oySdxMiyIdWfVeDNAbHChMylp2Bn_HWNFu_zvxx_FB6ojHq2sgVbLX7w/s640/Screen+Shot+2017-08-16+at+10.55.37+AM.png" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">how cute was our little place? Three stories, a view of the jungle, and a short walk to the sea.</td></tr>
</tbody></table>
<span style="font-size: large;"><span class="text_exposed_show" style="background-color: white; color: #666666; display: inline; font-family: "helvetica neue" , "helvetica" , "arial" , sans-serif;">Here's how impactfully powerful this little leaf can be:<br />Moringa is said to have between 3-25x more iron than spinach, 4x more beta-carotene than carrots, 4x the chlorophyll of wheatgrass, and 4-17x more calcium than milk. A half cup of cooked leaves contains 100% of the recommended daily serving of vitamin C, and it's said to also naturally contain Omega 3, 6, 9 and Zeatin.</span></span><br />
<span style="font-size: large;"><span class="text_exposed_show" style="background-color: white; color: #666666; display: inline; font-family: "helvetica neue" , "helvetica" , "arial" , sans-serif;"><br /><a href="http://meredithgnau.blogspot.com/2017/08/ayurveda-finding-your-personal-balance.html">Ayurveda</a>, being the sister of yoga and mother of all healing sciences lists about 300 diseases that can be treated with this wonder herb known as the Miracle Tree, Never Die Tree, or also known in the Ayurvedic community as Shigru, Sahijna, Munaga, Shobanjana and Sainjna in the Ayurvedic community.</span></span><br />
<span style="font-size: large;"><span class="text_exposed_show" style="background-color: white; color: #666666; display: inline; font-family: "helvetica neue" , "helvetica" , "arial" , sans-serif;"><br />Doctors in West Africa have used it to treat diabetes and doctors in India sometimes use it to treat high blood pressure. Some imbalances i read that it can potentially treat are arthritis, stroke, cancer asthma, anxiety, anemia, cough, headaches, hypocholesteremia, discharge intestinal fat, hormonal imbalance, detoxification, diuretic for kidney, prostate disorders, tuberculosis, migraine, hangover, stomach ulcers, skin infections, sores, blackheads, blood impurities, bronchitis, chest congestion, eye and ear infections, fever, glandular swelling, joint pain, psoriasis, respiratory disorders, intestinal worms, lactation, colitis, sleep disorder, jaundice, malaria and urinary disorders. Its said to nourish your whole body, kidney, liver, heart, eye, strengthen your teeth, skin and hair, AND as a longevity plant it's documented that some who take Moringa live healthily pass the age of 90.</span></span><br />
<span style="font-size: large;"><span class="text_exposed_show" style="background-color: white; color: #666666; display: inline; font-family: "helvetica neue" , "helvetica" , "arial" , sans-serif;"><br />Pretty cool stuff right? It's something i consume daily in my <a href="http://www.mfitandhealth.com/about1">superfood blend</a> and have for the past 4 or 5 years since i first learned about it. I'm excited to see my little moringa tree at home grow into something as incredible as this amazing 3 story tree!</span></span>meredithhttp://www.blogger.com/profile/09756631748875644134noreply@blogger.com1tag:blogger.com,1999:blog-8133262495473386411.post-67075003442313802722017-08-16T10:25:00.000-07:002017-08-16T10:29:18.039-07:00Ayurveda and Discovering How To Eat For Your Unique Needs<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgWQfQ_z6WsmiiltoPiNSZWQUeDdX1hELNVhkqKi-t6ayq8zmxpkYqYS44cfj2FKOOqbm4kfCEMwzfpVvJ8ztfJM9xw-RGDJpYHQr6tIbKqLhLLAtLotockAn-ftvsM8UaqCotgId08XNU/s1600/Screen+Shot+2017-08-16+at+9.56.52+AM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="676" data-original-width="1164" height="370" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgWQfQ_z6WsmiiltoPiNSZWQUeDdX1hELNVhkqKi-t6ayq8zmxpkYqYS44cfj2FKOOqbm4kfCEMwzfpVvJ8ztfJM9xw-RGDJpYHQr6tIbKqLhLLAtLotockAn-ftvsM8UaqCotgId08XNU/s640/Screen+Shot+2017-08-16+at+9.56.52+AM.png" width="640" /></a></div>
<div class="_2cuy _3dgx" data-block="true" data-editor="6ouq0" data-offset-key="3sfmf-0-0" style="background-color: white; box-sizing: border-box; color: #1d2129; font-family: Georgia, serif; margin: 0px auto 28px; white-space: pre-wrap; width: 700px; word-wrap: break-word;">
<div class="_1mf _1mj" data-offset-key="3sfmf-0-0" style="direction: ltr; font-family: inherit; position: relative;">
<span style="font-family: inherit; font-size: large;">One of the concepts i shared about this month in my "Get in the Flow + Love Yourself " Challenge is Ayurveda. While I've shared my video series on it before here, it's been a while and it's something that's helped me incredibly and deserves to be mentioned again. Ayurveda is the sister science of yoga and the oldest system of medicine that’s practiced in the world today. I first learned about it during my studies for my Holistic Health Practitioner’s certification, and later really started to put it into practice when i enrolled for my yoga teacher training and began to actively practice more yoga-based theories. As someone who has suffered from digestive maladies my entire life, i found the concepts of Ayurveda and learning how to balance my doshas to help me out IMMENSELY in feeling better, living more vibrantly, and making better choices that fit uniquely for MY needs and MY constitution. </span></div>
<div class="_1mf _1mj" data-offset-key="3sfmf-0-0" style="direction: ltr; font-family: inherit; position: relative;">
<span style="font-family: inherit; font-size: large;">Ayurveda is based on a blend of 3 areas: diet, lifestyle, and herbs. Just as every part of our body is interconnected so are we to the Universe. We ARE nature and have every aspect of nature in us (air, wind, fire, water, earth and space). Each of us have a different balance of these elements which in turn can cause imbalances in our body, and if we don’t LEARN how to approach our diet, herbs, and lifestyles correctly, these imbalances can manifest as diseases and lifestyle illnesses. For me, i suffered digestively. While i’ve learned through the act of whole foods cleansing, doing nutritional challenges, and experimenting with a variety of theories, Ayurveda and educating myself on how to eat for my dosha and the season, has helped me IMMENSELY understand Why some of the most healthy foods i was eating were not making me feel energized, rooted, or vibrant. I hope my 7 part series offers you a bit of insight so you can start practicing a few of the methods and see how they fit for you. I’ll include a link to a short dosha quiz, but just know, if you struggle trying to figure out how to balance your dosha, if you choose to eat seasonally, you’ll always be working on balancing the dosha which is naturally going out of balance due to the season. Feel free to shoot me questions </span><a href="http://www.mfitandhealth.com/" style="font-family: inherit; font-size: x-large;">through my website</a><span style="font-family: inherit; font-size: large;">. I love chatting about Ayurveda and I'm here to help you discover optimal health for yourself.</span></div>
</div>
<div class="_2cuy _3dgx" data-block="true" data-editor="6ouq0" data-offset-key="3vra4-0-0" style="background-color: white; box-sizing: border-box; color: #1d2129; font-family: Georgia, serif; margin: 0px auto 28px; white-space: pre-wrap; width: 700px; word-wrap: break-word;">
<div class="_1mf _1mj" data-offset-key="3vra4-0-0" style="direction: ltr; font-family: inherit; position: relative; text-align: center;">
<span data-offset-key="3vra4-0-0" style="font-family: inherit; font-size: large;"><a href="https://www.youtube.com/watch?v=f0AvtJBhLoc&list=PLQTBChdvCRfg2HW_FL0BrzabbytFH8-FW">My Ayurvedic Video Series</a></span></div>
</div>
<div class="_2cuy _3dgx" data-block="true" data-editor="6ouq0" data-offset-key="3hqls-0-0" style="background-color: white; box-sizing: border-box; color: #1d2129; font-family: Georgia, serif; margin: 0px auto 28px; white-space: pre-wrap; width: 700px; word-wrap: break-word;">
<div class="_1mf _1mj" data-offset-key="3hqls-0-0" style="direction: ltr; font-family: inherit; position: relative; text-align: center;">
<span style="font-family: inherit; font-size: large;"><a href="https://yogainternational.com/article/view/dosha-quiz" style="font-family: inherit;">A Basic Dosha Quiz </a></span></div>
</div>
<div class="_2cuy _3dgx" data-block="true" data-editor="6ouq0" data-offset-key="8r9c0-0-0" style="background-color: white; box-sizing: border-box; color: #1d2129; font-family: Georgia, serif; margin: 0px auto 28px; white-space: pre-wrap; width: 700px; word-wrap: break-word;">
<div class="_1mf _1mj" data-offset-key="8r9c0-0-0" style="direction: ltr; font-family: inherit; position: relative; text-align: center;">
<span data-offset-key="8r9c0-0-0" style="font-family: inherit; font-size: large;">Being summer now, you’ll mostly want to enjoy foods that cool your body naturally.</span></div>
<div class="_1mf _1mj" data-offset-key="8r9c0-0-0" style="direction: ltr; font-family: inherit; position: relative; text-align: center;">
<span data-offset-key="8r9c0-0-0" style="font-family: inherit; font-size: large;"> Here are a few..</span></div>
<div class="_1mf _1mj" data-offset-key="8r9c0-0-0" style="direction: ltr; font-family: inherit; position: relative; text-align: center;">
<span data-offset-key="8r9c0-0-0" style="font-family: inherit;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjiHnxvD7vBomDkZm1wIifur7UkFNd_RN0qsHJJTQoOFVpmvNV2FFPz3WgwrzjII0TdFjpH3t-zI5gACB-G2AStwQfhomIFZeuLjUmGGjiFrSLOypoEY8mX89rrc522UEZNzemppSUK66Q/s1600/Screen+Shot+2017-08-16+at+9.56.30+AM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="780" data-original-width="780" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjiHnxvD7vBomDkZm1wIifur7UkFNd_RN0qsHJJTQoOFVpmvNV2FFPz3WgwrzjII0TdFjpH3t-zI5gACB-G2AStwQfhomIFZeuLjUmGGjiFrSLOypoEY8mX89rrc522UEZNzemppSUK66Q/s640/Screen+Shot+2017-08-16+at+9.56.30+AM.png" width="640" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="font-size: x-small; text-align: left;">*images sourced via google</span></div>
<div class="_1mf _1mj" data-offset-key="8r9c0-0-0" style="direction: ltr; font-family: inherit; position: relative; text-align: center;">
<span data-offset-key="8r9c0-0-0" style="font-family: inherit;"><br /></span></div>
</div>
meredithhttp://www.blogger.com/profile/09756631748875644134noreply@blogger.com1tag:blogger.com,1999:blog-8133262495473386411.post-83549708067978142422017-03-07T07:58:00.002-08:002017-07-02T07:46:20.162-07:00Spring Into Your Best Body Challenge<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiLhmsqxSvQlVB3Cn4HcBt5rMVp6JE_298vFdHe0cousrs-fFOKe3EvAj0tHyLa-dUXuSi1b2CZexwlI5_icuRpNKYzGAkqZLLMuEdy6oXmeI_WGWWvHswLFrZd_0j3rzmseWVnd-JoR40/s1600/Screen+Shot+2017-03-07+at+7.41.40+AM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-size: large;"><img border="0" height="260" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiLhmsqxSvQlVB3Cn4HcBt5rMVp6JE_298vFdHe0cousrs-fFOKe3EvAj0tHyLa-dUXuSi1b2CZexwlI5_icuRpNKYzGAkqZLLMuEdy6oXmeI_WGWWvHswLFrZd_0j3rzmseWVnd-JoR40/s640/Screen+Shot+2017-03-07+at+7.41.40+AM.png" width="640" /></span></a></div>
<span style="font-size: large;"><span style="background-color: white; color: #4b4f56; font-family: "helvetica neue" , "helvetica" , "arial" , sans-serif;">It's SPRING and the layers of clothing are slowly going to start slipping off and revealing what's been hiding under our sweaters and stretch pants the past 6 months. This challenge isn't just about looking good, it's about FEELING good inside and out, and coming into your most confident and happy self. If you focus on getting the inside right, the rest will fall into place. So during this 21 day challenge we'll be focusing not just on FITNESS and NUTRITION but also on MINDSET and teaching you how to to THRIVE on simple, delicious, healthy eats and NON-CHEAT treats. You'll get a ton of recipes and support including my Buddha Bowl (grain free/gluten free/soy free) recipe ebook that fits right into our 21 day portion balanced meal plan. Plus learn how to create HEALTHY delicious non-cheat treats and snacks that taste like CHEAT FOODS but are kid-approved, satiate your cravings, and truly ju</span><span class="text_exposed_show" style="background-color: white; color: #4b4f56; display: inline; font-family: "helvetica neue" , "helvetica" , "arial" , sans-serif;">st help you stay on track without feeling deprived.</span></span><br />
<span class="text_exposed_show" style="background-color: white; color: #4b4f56; display: inline; font-family: "helvetica neue" , "helvetica" , "arial" , sans-serif; font-size: large;"><br />Expect to learn and experience:<br /><br />- the exact same techniques i've used myself and with my clients to lose weight, tone up, and fire up our metabolism while eating delicious food and not feeling deprived</span><br />
<span class="text_exposed_show" style="background-color: white; color: #4b4f56; display: inline; font-family: "helvetica neue" , "helvetica" , "arial" , sans-serif; font-size: large;"><br />- how to prepare simple and healthy plant based Buddha Bowls and NON CHEAT treats like snack bars and superfood brownies, PLUS get our favorite recipes for healing and fortifying simple super-smoothies and smoothie bowls</span><br />
<span class="text_exposed_show" style="background-color: white; color: #4b4f56; display: inline; font-family: "helvetica neue" , "helvetica" , "arial" , sans-serif; font-size: large;"><br />- how to eat in the right portions/right macros for weight loss and weight maintenance success</span><br />
<span class="text_exposed_show" style="background-color: white; color: #4b4f56; display: inline; font-family: "helvetica neue" , "helvetica" , "arial" , sans-serif; font-size: large;"><br />- tips on holistic living and how to eat a naturally detoxifying diet</span><br />
<span class="text_exposed_show" style="background-color: white; color: #4b4f56; display: inline; font-family: "helvetica neue" , "helvetica" , "arial" , sans-serif; font-size: large;"><br />- experience a FUN and supportive accountability community, group challenges, ab challenges, GREAT FITNESS, and did i mention FUN!?!?</span><br />
<span class="text_exposed_show" style="background-color: white; color: #4b4f56; display: inline; font-family: "helvetica neue" , "helvetica" , "arial" , sans-serif; font-size: large;"><br /><br />With Your Enrollment You'll Get:<br /><br />- Access to an ANNUAL membership of Beachbody FITNESS ON DEMAND from top trainers including Autumn Calabrese, Shaun T, Tony Horton, Chalene Johnson and more. You'll get ACCESS TO FULL PROGRAMS, workout calendars and meal plans for the sought after 21 day fix, 21 day fix Extreme, p90X3, insanity max 30, Core De Force, Hammer and Chisel, piYo, and more including our full yoga studio). You'll have every workout i use daily to achieve my results</span><br />
<span class="text_exposed_show" style="background-color: white; color: #4b4f56; display: inline; font-family: "helvetica neue" , "helvetica" , "arial" , sans-serif; font-size: large;"><br />- a customizable meal guide that you can follow as flexitarian, vegetarian, vegan, paleo, pescatarian, gluten/soy/dairy free</span><br />
<span class="text_exposed_show" style="background-color: white; color: #4b4f56; display: inline; font-family: "helvetica neue" , "helvetica" , "arial" , sans-serif; font-size: large;"><br />- guidance on how to customize your meal plan for your dietary preferences </span><br />
<span class="text_exposed_show" style="background-color: white; color: #4b4f56; display: inline; font-family: "helvetica neue" , "helvetica" , "arial" , sans-serif; font-size: large;"><br />-portion containers to measure the appropriate macro nutrients for success</span><br />
<span class="text_exposed_show" style="background-color: white; color: #4b4f56; display: inline; font-family: "helvetica neue" , "helvetica" , "arial" , sans-serif; font-size: large;"><br />- my ongoing coaching free</span><br />
<span class="text_exposed_show" style="background-color: white; color: #4b4f56; display: inline; font-family: "helvetica neue" , "helvetica" , "arial" , sans-serif; font-size: large;"><br />- free membership to my Online Community with exclusive slim downs and recipe ebooks including my BPTN and 10 day hustle guide</span><br />
<span class="text_exposed_show" style="background-color: white; color: #4b4f56; display: inline; font-family: "helvetica neue" , "helvetica" , "arial" , sans-serif; font-size: large;"><br />- the Buddha Bowl Downloadable Ebook</span><br />
<span class="text_exposed_show" style="background-color: white; color: #4b4f56; display: inline; font-family: "helvetica neue" , "helvetica" , "arial" , sans-serif; font-size: large;"><br />- a month's supply of superfood shakeology</span><br />
<span class="text_exposed_show" style="background-color: white; color: #4b4f56; display: inline; font-family: "helvetica neue" , "helvetica" , "arial" , sans-serif; font-size: large;"><br />- 100% GUARANTEED RESULTS!!!!<br /><br /><br />To inquire or learn more simply use this link: <a href="https://l.facebook.com/l.php?u=http%3A%2F%2Fwww.tinyurl.com%2FMfitBootcamps&h=ATOHaiHlgnGbbjAhrLaA3OLIELto_WAh7MBrNeqlrjHCrU1ZDPBYsFtBrqRj0qZt8upzPVozhu-hqOQ-fdaLnmdGbM13gT-wfpzA8F0MJjPgxArvwhwSE7yaXdO3uPlLvp8YfLd-2RwLawfmKwa-leRnaKVr&enc=AZM3Sgea11y9U1_MEAlBKGTHGYLSwHomQO4PDeZ-sOqU7-MMjRumB8RGRlvLNdqgs3o&s=1" rel="nofollow noopener nofollow" style="color: #365899; cursor: pointer; font-family: inherit; text-decoration: none;" target="_blank"><span style="font-family: inherit;">www.tinyurl.com/</span><wbr></wbr><span class="word_break" style="display: inline-block; font-family: inherit;"></span>MfitBootcamps</a><br /><br /><br /><i><b>**To enroll TODAY (for those of you who do not yet have all the program materials) you will need to purchase your <a href="https://www.teambeachbody.com/en_US/checkout/-/bbcheckout/challengepack/annual-all-access-BOD?referringRepID=293128">All Access Challenge Pack with Shakeology Here</a> to be enrolled with me. </b> I do recommend following your purchase with an email to me in case your enrollment does not register on my roster. Contact me <a href="mailto:mfitandhealth@gmail.com">HERE</a> after your enrollment through the link above. This is a value well over a $1000 however it's yours right now for just $199. You will continue to receive my coaching support and online community access even after our challenge is complete.</i></span><br />
<span style="font-size: large;"><span class="text_exposed_show" style="background-color: white; color: #4b4f56; display: inline; font-family: "helvetica neue" , "helvetica" , "arial" , sans-serif;"><i><br /></i></span>
<span class="text_exposed_show" style="background-color: white; color: #4b4f56; display: inline; font-family: "helvetica neue" , "helvetica" , "arial" , sans-serif;"><i>Note: this program is created to meet YOU where you're at, in a non-dogmatic way, and is customized to fit YOUR unique needs. You CAN follow it as vegan/vegetarian/paleo/balanced nutrition or otherwise. Every individual gets a one on one call with me, recommendations on their workouts and meal plans, and options for customizations uniquely for them. My goal is to help you achieve your ultimate optimal health, fitness, and wellness goals.</i></span></span>meredithhttp://www.blogger.com/profile/09756631748875644134noreply@blogger.com2tag:blogger.com,1999:blog-8133262495473386411.post-7200588887553299542016-11-29T11:55:00.000-08:002020-01-01T08:17:40.599-08:00Salted Chocolate Dipped Maple Almond Butter Bites<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEha3V7p_CQhwh867TKuuIB8HjPxJdBfHOH85yL5olr0IJZwAOr_bxmUvB9W9rN4tFKWPIUeGbZBiAYQRpA1fidnwJN8WCUnD9ga54l7KDqCRh4BSJnphkrQvLdOeoeKaSlRN3h7gppZF_w/s1600/IMG_2106.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-size: large;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEha3V7p_CQhwh867TKuuIB8HjPxJdBfHOH85yL5olr0IJZwAOr_bxmUvB9W9rN4tFKWPIUeGbZBiAYQRpA1fidnwJN8WCUnD9ga54l7KDqCRh4BSJnphkrQvLdOeoeKaSlRN3h7gppZF_w/s640/IMG_2106.JPG" width="640" /></span></a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="font-size: large;">These are seriously so good, so simple, and the hardest part is not eating them all.</span></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="font-size: large;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="font-size: large;">I chose to use Enjoy Life chocolate chips to keep the recipe allergy free and VEGAN, but if you're not vegan or dairy free you can pick your favorite chocolate to use for the outside of the 'bites'.</span></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="font-size: large;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="font-size: large;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="font-size: large;"> JUST 4 INGREDIENTS: </span></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="font-size: large;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="font-size: large;">1/2 cup Maple Almond Butter (or any almond butter) </span></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="font-size: large;">1/4 cup Coconut Flour</span></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="font-size: large;">1/2 cup Chocolate Chips</span></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="font-size: large;">Pink Coarse Grind Sea Salt for topping</span></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhxEU28V8E_1-poYcKpLnQ9LNefpBhW6Ldy16EHHvx-DEEjHiNLPGTbFctEJ3LeWijc9a8e4g2R1kQaDnT8gHPaBucwgJOxEoD0j8of5IAWGrJsX3Wu_53ko7pdM2ABOXSXqaXK4lCS6XQ/s1600/IMG_2424.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="358" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhxEU28V8E_1-poYcKpLnQ9LNefpBhW6Ldy16EHHvx-DEEjHiNLPGTbFctEJ3LeWijc9a8e4g2R1kQaDnT8gHPaBucwgJOxEoD0j8of5IAWGrJsX3Wu_53ko7pdM2ABOXSXqaXK4lCS6XQ/s640/IMG_2424.JPG" width="640" /></a></div>
<br />
<div style="text-align: center;">
<span style="font-size: large;">Step one: Mix the coconut flour into the almond butter in a bowl until fully combined and semi crumbly, but also still sticks together. If you have a more oily almond butter you may need more coconut flour. If your almond butter is really dry you may need less.</span></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi5evzkK3qfzSjTrrmsJJERVEA0qnspg8qLLDHmk8EMvUTAMXWgcGDRTUl2DzB2_mKqiL8fvkSwNgYViCcA5S_f4Ut4Y-UUH1zEPorR4CbbI583OwSp_cQjvvKk3YRShWU1fo8vQWwjDOQ/s1600/IMG_2425.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="448" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi5evzkK3qfzSjTrrmsJJERVEA0qnspg8qLLDHmk8EMvUTAMXWgcGDRTUl2DzB2_mKqiL8fvkSwNgYViCcA5S_f4Ut4Y-UUH1zEPorR4CbbI583OwSp_cQjvvKk3YRShWU1fo8vQWwjDOQ/s640/IMG_2425.JPG" width="640" /></a></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
Step two: Use either a rounded teaspoon scoop or a Tbsp scoop (depending how big you want your bites) to scoop the batter onto parchment paper. Once complete, let set in the freezer for 10-20 minutes (based on your patience factor of which i have about ZERO).</div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg2SkDw1N4PhgtnXHwsdwghfx0J4bkr30WdtBA6x4cIT-GCatoxeZC5eIFu9mcoMpr4rGuu59W6MeqMJBLmLDnew2dBUSTki5-TLhTX1yYLXLF6WK4L7HuwM4sVxjhu29XzKtc6bWpr-m4/s1600/IMG_2426.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg2SkDw1N4PhgtnXHwsdwghfx0J4bkr30WdtBA6x4cIT-GCatoxeZC5eIFu9mcoMpr4rGuu59W6MeqMJBLmLDnew2dBUSTki5-TLhTX1yYLXLF6WK4L7HuwM4sVxjhu29XzKtc6bWpr-m4/s640/IMG_2426.JPG" width="640" /></a></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<span style="font-size: large;">Step three: Melt the chocolate morsels in a tiny pot or bowl if using a microwave. </span></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="font-size: large;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="font-size: large;">Side note, I got rid of my microwave YEARS ago after reading a bunch of not-so-healthy side effects of using them. Sometimes i get sad when i see microwaved mug cakes on pinterest and realize i would have to make it in an oven and it will take longer, but then i remember my health is more important than the time lost from not microwaving. No offense meant if you have one, rather it's something you might want to read up on. If you do have a microwave and I came over your house, I'd probably be jazzed AF to use it.</span></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjJey7a-SVBmcZ5TQKDrRgi2FMC7dazLjeIW1sSMkfR9K_WhwvdCLLbsotq6ABcYdHbUxPlBoM-T8yKRoDnZd27QyBIi3np3qgmDYhp31QvbsbMy9osTZy9Qsee5etFMhgMEGIOdhhQs6M/s1600/IMG_2427.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="444" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjJey7a-SVBmcZ5TQKDrRgi2FMC7dazLjeIW1sSMkfR9K_WhwvdCLLbsotq6ABcYdHbUxPlBoM-T8yKRoDnZd27QyBIi3np3qgmDYhp31QvbsbMy9osTZy9Qsee5etFMhgMEGIOdhhQs6M/s640/IMG_2427.JPG" width="640" /></a></div>
<span style="font-size: large;"><br /></span>
<div class="separator" style="clear: both; text-align: center;">
<span style="font-size: large;">Step four: Remove your 'naked' maple almond butter bites from the freezer and use a fork or spoon to submerge them one by one into the melted chocolate and fully cover. As you dip each one, place it back on the parchment paper, top with a pinch or crank of sea salt, and freeze for another 10 minutes</span></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhGkSv6Fb4v7n0elGV8h1V7bFFtrF4l1pqOGt2GKOB6qKiG7whaZJvz5QSqBJdA9y_dty2sPjTuGru6hE7-DRzHUcIH6Q685lO340oCUy2jgDavuob57AU7BCidoa27okpZqsCZwbvx7nU/s1600/IMG_2428.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="392" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhGkSv6Fb4v7n0elGV8h1V7bFFtrF4l1pqOGt2GKOB6qKiG7whaZJvz5QSqBJdA9y_dty2sPjTuGru6hE7-DRzHUcIH6Q685lO340oCUy2jgDavuob57AU7BCidoa27okpZqsCZwbvx7nU/s640/IMG_2428.JPG" width="640" /></a></div>
<br />
<div style="text-align: center;">
<span style="font-size: large;">Step five: My favorite part... Remove from freezer and EAT. I'm one of those girls who can't have just one (of any treat), so generally I either make a half batch or i make them when i'm about to leave for an event or to meet someone so I can gift them to my friends. You do need to keep these in the freezer or fridge until you've eaten them all. ENJOY!</span></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg59U24G6XRBLyiivCzO542zq3u6fVMxj1ca1dwVGzf5in-pBRaJfdfdDQkKwoYt-g4iaDy3HK3QCfv87M2q3HEmQwU0j6QBlm2ahIs0l2cDTYl0HeOwJPTIMW4TcdGudrHABXUmNcnfbQ/s1600/IMG_2429.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-size: large;"><img border="0" height="418" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg59U24G6XRBLyiivCzO542zq3u6fVMxj1ca1dwVGzf5in-pBRaJfdfdDQkKwoYt-g4iaDy3HK3QCfv87M2q3HEmQwU0j6QBlm2ahIs0l2cDTYl0HeOwJPTIMW4TcdGudrHABXUmNcnfbQ/s640/IMG_2429.JPG" width="640" /></span></a></div>
<br />meredithhttp://www.blogger.com/profile/09756631748875644134noreply@blogger.com0tag:blogger.com,1999:blog-8133262495473386411.post-29738796036274882112016-11-28T13:26:00.000-08:002017-07-30T12:52:57.277-07:00DIY Coffee Bean Infused Coconut Body Oil<div class=" flex_vbox" data-reactid=".0.$SITE_ROOT.$desktop_siteRoot.$PAGES_CONTAINER.1.1.$SITE_PAGES.$c22pd.1.$ibjhninj_2.0.0.$child.$0.1.$1.$7" id="ibjhninj_2_SinglePostMediaTop_MediaPost__0_0__type_MediaPost" style="-webkit-box-orient: vertical; -webkit-flex-direction: column; border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 0.01em 0px; position: relative; vertical-align: baseline; width: 630px;">
<div class="s19" data-proxy-name="MediaLabel" data-reactid=".0.$SITE_ROOT.$desktop_siteRoot.$PAGES_CONTAINER.1.1.$SITE_PAGES.$c22pd.1.$ibjhninj_2.0.0.$child.$0.1.$1.$7.$0" data-width="630" id="ibjhninj_2_SinglePostMediaTop_MediaPost__0_0_mediaText" style="border: 0px; box-sizing: border-box; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">
<div class="s19_richTextContainer s19richTextContainer" data-reactid=".0.$SITE_ROOT.$desktop_siteRoot.$PAGES_CONTAINER.1.1.$SITE_PAGES.$c22pd.1.$ibjhninj_2.0.0.$child.$0.1.$1.$7.$0.0" id="ibjhninj_2_SinglePostMediaTop_MediaPost__0_0_mediaTextrichTextContainer" style="border: 0px; height: 1016px; margin: 0px; outline: 0px; padding: 0px; position: relative; vertical-align: baseline; width: 630px; word-wrap: break-word;">
<div id="innerContainer_txtMediark" style="border: 0px; font-family: arial, helvetica, sans-serif; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">
<div class="s21" data-content-padding-horizontal="0" data-content-padding-vertical="0" data-exact-height="555.9737722683805" data-react-checksum="-817156277" data-reactid=".g" id="innercomp_txtMediark" style="border: 0px; clear: both; height: 556px; margin: 10px auto; outline: 0px; padding: 0px; position: static; vertical-align: baseline; width: 556px;" title="">
<div class="s21link" data-reactid=".g.0" id="innercomp_txtMediarklink" style="border: 0px; height: 556px; margin: 0px; outline: 0px; overflow: hidden; padding: 0px; vertical-align: baseline; width: 556px;">
<div class="s21img" data-reactid=".g.0.0" data-state="loaded" id="innercomp_txtMediarkimg" style="border: 0px; height: 556px; margin: 0px; outline: 0px; padding: 0px; position: relative; vertical-align: baseline; width: 556px;">
<span style="font-size: large;"><img class="s21imgimage" data-reactid=".g.0.0.0" height="640" id="innercomp_txtMediarkimgimage" src="https://static.wixstatic.com/media/3b20ec_94380bf5a71c48f7b3e39bec013612ba.png_srb_p_556_556_75_22_0.50_1.20_0.00_png_srb" style="-webkit-user-select: none; border: 0px; box-shadow: rgb(0, 0, 0) 0px 0px 0px; height: 556px; margin: 0px; object-fit: contain; outline: 0px; padding: 0px; position: static; vertical-align: baseline; width: 556px;" width="640" /></span></div>
</div>
</div>
</div>
<div style="border: 0px; font-family: arial, helvetica, sans-serif; outline: 0px; padding: 0px; vertical-align: baseline;">
</div>
<div class="font_8" style="border: 0px; color: #aa9f98; font-family: 'open sans', sans-serif; outline: 0px; padding: 0px; vertical-align: baseline;">
<span style="font-size: large;"><br /></span></div>
<div class="font_8" style="border: 0px; color: #aa9f98; outline: 0px; padding: 0px; vertical-align: baseline;">
<span class="color_9" style="border: 0px; color: black; font-family: "times" , "times new roman" , serif; font-size: large; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Here is one of my all time favorite Body Brews that is super easy to make and will leave your home and skin smelling amazing. This body oil is made with 2 simple ingredients: organic caffeinated coffee beans and organic coconut oil. Think of the body brew as "Maui Babe" meets Holistic Healing Body Oil. </span></div>
<div class="font_8" style="border: 0px; color: #aa9f98; outline: 0px; padding: 0px; vertical-align: baseline;">
<span style="font-family: "times" , "times new roman" , serif; font-size: large;"><br /></span></div>
<div class="font_8" style="border: 0px; color: #aa9f98; outline: 0px; padding: 0px; vertical-align: baseline;">
<span class="color_9" style="border: 0px; color: black; font-family: "times" , "times new roman" , serif; font-size: large; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Because caffeine constricts blood vessels it's often added to skin-care products to help reduce cellulite, promote a tighter tummy, and reduce under-eye puffiness. Along with the cooling effects of coconut oil you have the perfect blend of anti-inflammatory body care that Ayurvedically balances Pitta Dosha (aka heat) and helps re-invigorate the body and mind. Here's the exact extraction and DIY body brew making process. It's such a great home-made gift, and it's what i'm using right now to remove makeup and wash my face with (coconut also has anti-bacterial and anti-fungal effects). </span></div>
<div class="font_8" style="border: 0px; color: #aa9f98; outline: 0px; padding: 0px; vertical-align: baseline;">
<span style="font-family: "times" , "times new roman" , serif; font-size: large;"><br /></span></div>
<div class="font_8" style="border: 0px; color: #aa9f98; outline: 0px; padding: 0px; vertical-align: baseline;">
<span class="color_9" style="border: 0px; color: black; font-family: "times" , "times new roman" , serif; font-size: large; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">What you'll need:</span></div>
<div class="font_8" style="border: 0px; color: #aa9f98; outline: 0px; padding: 0px; vertical-align: baseline;">
<span style="font-family: "times" , "times new roman" , serif; font-size: large;"><br /></span></div>
<div class="font_8" style="border: 0px; color: #aa9f98; outline: 0px; padding: 0px; vertical-align: baseline;">
<span class="color_9" style="border: 0px; color: black; font-family: "times" , "times new roman" , serif; font-size: large; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">One jar of organic coconut oil</span></div>
<div class="font_8" style="border: 0px; color: #aa9f98; outline: 0px; padding: 0px; vertical-align: baseline;">
<span class="color_9" style="border: 0px; color: black; font-family: "times" , "times new roman" , serif; font-size: large; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">1/4 to 1/3 cup of organic coffee beans</span></div>
<div class="font_8" style="border: 0px; color: #aa9f98; outline: 0px; padding: 0px; vertical-align: baseline;">
<span class="color_9" style="border: 0px; color: black; font-family: "times" , "times new roman" , serif; font-size: large; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Mesh strainer, glass bowl, funnel.</span></div>
<div class="font_8" style="border: 0px; color: #aa9f98; outline: 0px; padding: 0px; vertical-align: baseline;">
<span style="font-family: "times" , "times new roman" , serif; font-size: large;"><br /></span></div>
<div class="font_8" style="border: 0px; color: #aa9f98; outline: 0px; padding: 0px; vertical-align: baseline;">
<span class="color_9" style="border: 0px; color: black; font-family: "times" , "times new roman" , serif; font-size: large; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Directions: </span><br />
<span style="font-size: large;"><span class="color_9" style="border: 0px; color: black; font-family: "times" , "times new roman" , serif; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><br /></span>
<span class="color_9" style="border: 0px; color: black; font-family: "times" , "times new roman" , serif; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Melt the coconut oil in a pot over low heat. Add coffee beans and simmer an hour or two over the lowest heat. Strain through a mesh strainer into a glass bowl to cool. Once cool, funnel back into the original jar and remove any bean fragments. Lid and enjoy liberally massaged into your body daily.</span></span><br />
<span style="font-size: large;"><span class="color_9" style="border: 0px; color: black; font-family: "times" , "times new roman" , serif; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><br /></span></span>
<span style="font-size: large;"><span class="color_9" style="border: 0px; color: black; font-family: "times" , "times new roman" , serif; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><br /></span></span>
<span style="font-size: large;"><span class="color_9" style="border: 0px; color: black; font-family: "times" , "times new roman" , serif; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><br /></span></span>
<span style="font-size: large;"><span class="color_9" style="border: 0px; color: black; font-family: "times" , "times new roman" , serif; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><br /></span></span>
<span style="font-family: "times" , "times new roman" , serif; font-size: x-small;"><span class="color_9" style="border: 0px; color: black; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><br /></span></span>
<span style="font-family: "times" , "times new roman" , serif; font-size: x-small;"><span class="color_9" style="border: 0px; color: black; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><br /></span></span>
<span style="font-family: "times" , "times new roman" , serif; font-size: x-small;"><span class="color_9" style="border: 0px; color: black; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><br /></span></span>
<span style="font-family: "times" , "times new roman" , serif; font-size: x-small;"><span class="color_9" style="border: 0px; color: black; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><br /></span></span>
<span style="font-family: "times" , "times new roman" , serif; font-size: x-small;"><span class="color_9" style="border: 0px; color: black; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><br /></span></span></div>
<div>
<span class="color_9" style="border: 0px; color: black; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><br /></span></div>
</div>
</div>
</div>
meredithhttp://www.blogger.com/profile/09756631748875644134noreply@blogger.com0tag:blogger.com,1999:blog-8133262495473386411.post-52345514099057857882016-11-27T10:18:00.000-08:002018-12-26T07:37:41.731-08:0010 Tips To De-bloat After Over-Indulging<div class="separator" style="clear: both; text-align: center;">
</div>
<br />
<div class="separator" style="clear: both; text-align: center;">
</div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg565-nlWFnG1N6fACNFY8eskAjKp13bWdVU3kdu6k5-othJZph0f-QWWPRdiCXkjpg23bnG42TXUlqgAAsKgNwza_nYnQKaqCNT8pqp0ekrJHq3xnC6wwBQiO5NGQceZy2xPoDmngcNXI/s1600/Screen+Shot+2016-11-27+at+8.48.20+AM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="524" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg565-nlWFnG1N6fACNFY8eskAjKp13bWdVU3kdu6k5-othJZph0f-QWWPRdiCXkjpg23bnG42TXUlqgAAsKgNwza_nYnQKaqCNT8pqp0ekrJHq3xnC6wwBQiO5NGQceZy2xPoDmngcNXI/s640/Screen+Shot+2016-11-27+at+8.48.20+AM.png" width="640" /></a></div>
<span style="font-size: medium;"><br /></span>
<br />
<div class="separator" style="clear: both; text-align: center;">
</div>
<span style="font-size: medium;">So you had an indulgent weekend or week, or maybe you just feel like you are ALWAYS puffy, inflammed, or bloated. I get it because i've been there. As a matter of fact i'm waking up today on the heels of the Holiday ready to put each one of these tips into action knowing that they are the simple solutions to maintaining good health and living a bloat-free life.</span><br />
<span style="font-size: medium;"><br /></span>
<span style="font-size: medium;">If you're reading this blog around the holidays you'll know how hard it can be to stay on track this time of year and how hard it is to resist temptations. Even your most health conscious advisors are enjoying a little more than usual. It's the way of the season and it's fine, as long as it's in balance and you're taking the right measurements to enjoy it all in an 80:20 way and organizing time to sweat out your indulgences. Hitting every party is fine if you have the energy, but it's not if you can't control how much and what you're putting in your mouth or if it leaves you too lethargic to get up and work out. Remember it is always WAY EASIER to put on weight than it is to take it off, so don't assume that the little bulge you are seeing now is just putting a temporary dent in your fitness goals. It's going to take time and hard work to undo the damage you do with over eating, over sweeting, over drinking, and under exercising this time of year. </span><br />
<span style="font-size: medium;"><br /></span>
<span style="font-size: medium;">If bloat is the issue from an over indulgent weekend, holiday, event, or eating the wrong foods then use these 10 tips to get anti-bloat results FAST. Some will work for you immediately, some overnight, and some take a few days to really reap the best rewards. All are super beneficial for your health, wellness, and will ease inflammation, bloating and give you the anti-bloat results you are looking for.</span><br />
<span style="font-size: medium;"><br /></span>
<span style="font-size: medium;"><br /></span>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhNHSft5XtHlmSDXV3pgI4Fw8zROtZ9BlQX35sqii28GYg16u7TojjY9U6XF7Jed1k60QnkD5wy5G3wnEq8a4blqX4ngt_7taQgWgCWMXIDJjeTNLMUr4_6QliYMi0Fy_DObAm9WAKWJbk/s1600/Screen+Shot+2016-11-27+at+9.05.41+AM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-size: medium;"><img border="0" height="204" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhNHSft5XtHlmSDXV3pgI4Fw8zROtZ9BlQX35sqii28GYg16u7TojjY9U6XF7Jed1k60QnkD5wy5G3wnEq8a4blqX4ngt_7taQgWgCWMXIDJjeTNLMUr4_6QliYMi0Fy_DObAm9WAKWJbk/s640/Screen+Shot+2016-11-27+at+9.05.41+AM.png" width="640" /></span></a></div>
<span style="font-size: medium;"><br /></span>
<br />
<div style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: medium;"><br /></span></div>
<div style="text-align: center;">
<span style="font-family: "times" , "times new roman" , serif; font-size: medium;">10 tips to beat bloat:</span></div>
<div style="text-align: center;">
<span style="font-family: "times" , "times new roman" , serif; font-size: medium;"><br /></span></div>
<div style="text-align: left;">
<span style="font-family: "times" , "times new roman" , serif; font-size: medium;">1. Skip your morning coffee or tea and rather start the day with a warm or hot mug of water with lemon. This alkalizes your system, gives an overall 'clean sweep', and the bitter helps to stimulate digestion and elimination. If lemon water isn't your favorite you can replicate this with using a small amount of pure cranberry juice (not from concentrate). The bitter component of cranberry diluted with water will also help flush your system. (This does not work with Ocean Spray or other sweetened or cranberry juice 'drinks'. It must be PURE cranberry juice/not from concentrate). Additionally look at investing in Triphala which is an Ayurvedic 3 herb combination used to help tonify your digeston and help with daily elimination.</span></div>
<div style="text-align: left;">
<span style="font-family: "times" , "times new roman" , serif; font-size: medium;"><br /></span></div>
<div style="text-align: left;">
<span style="font-family: "times" , "times new roman" , serif; font-size: medium;">2. Skip the starchy veggies and grains and eat pseudo-paleo for a day or two. Paleo eating is primarily eating lean animal protein, water rich veggies like spinach and broccoli, and low sugar fruits such as berries, while avoiding all starchy foods and grains. Though sweet potatoes, beets, starchy veggies, organic grains, and sweet fruits are considered 'good carbs' the starch turns into glucose (sugar) in your body which gets stored as glycogen in your muscles. In this process your body brings more water into the muscles for retention. This is why so often when you see someone go on a low-carb diet they lean out fast. As their muscles become deplete of glycogen they lose all the water weight they were holding onto.</span></div>
<div style="text-align: left;">
<span style="font-family: "times" , "times new roman" , serif; font-size: medium;"><br /></span></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjyTdpeeUlwbUYAH1dP_rpq6IN0tnfzyCqEJsA8Qm9DSQY0Su2VccwB5MGbBOGEZrdrqrZqG3DVNoimi_8f80-0cHFFpJ6qwbxNc8EmFFdfuC9IPCI_4BMyUvwS3MqFygF_qnmP8fwKAhA/s1600/Screen+Shot+2016-11-27+at+8.34.15+AM.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><span style="font-size: medium;"><img border="0" height="450" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjyTdpeeUlwbUYAH1dP_rpq6IN0tnfzyCqEJsA8Qm9DSQY0Su2VccwB5MGbBOGEZrdrqrZqG3DVNoimi_8f80-0cHFFpJ6qwbxNc8EmFFdfuC9IPCI_4BMyUvwS3MqFygF_qnmP8fwKAhA/s640/Screen+Shot+2016-11-27+at+8.34.15+AM.png" width="640" /></span></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: small;">Pseudo-paleo eating for someone who does not have time to cook or meal prep. You can buy everything pre-cooked</span></td></tr>
</tbody></table>
<div style="text-align: left;">
<span style="font-family: "times" , "times new roman" , serif; font-size: medium;"><br /></span></div>
<div style="text-align: left;">
<span style="font-family: "times" , "times new roman" , serif; font-size: medium;"><br /></span></div>
<div style="text-align: left;">
<span style="font-family: "times" , "times new roman" , serif; font-size: medium;">3. Enjoy foods that have a diuretic quality (aka help you shed water weight). My two favorites are asparagus and dandelion tea. In saying that, you also want to limit your sodium intake. Stay away from processed foods, packaged foods, over-salting your food, and limit your sodium intake to the sodium that is naturally in the food you are eating. All organic plant based foods are rich in minerals, so rely on your veggie's natural mineral content, or if you must salt, use himalyan sea salt sparingly while de-bloating.</span></div>
<div style="text-align: left;">
<span style="font-family: "times" , "times new roman" , serif; font-size: medium;"><br /></span></div>
<div style="text-align: left;">
<span style="font-family: "times" , "times new roman" , serif; font-size: medium;">4. Drink more water. If you're coming off a weekend of over-indulging, likely you've started to create new patterns and expanding your stomach so that it's feeling hungrier faster. More often then not, when we're hungry it's simply our body's response for a need for more hydration. Keep a hydro-flask or other water bottle handy and full and sip often.</span></div>
<div style="text-align: left;">
<span style="font-family: "times" , "times new roman" , serif; font-size: medium;"><br /></span></div>
<div style="text-align: left;">
<span style="font-family: "times" , "times new roman" , serif; font-size: medium;">5. Avoid dairy which is mucalegnic and causes inflammation in the body and up your probiotics, superfood nutrition, and digestive enzymes. Instead of having yogurt, milk, cream or a yogurt based smoothie try a superfood smoothie with <a href="https://teambeachbody.com/shop/-/shopping/ShkTasteSampler?referringRepId=293128">vegan shakeology</a>. It's packed with probiotics, digestive enzymes, and adaptogenic herbs that bring your body into balance. You'll curb your sweet tooth while practicing pseudo-paleo, and will need only a scoop rather than a bunch of ingredietns to make a great superfood smoothie. </span></div>
<div style="text-align: left;">
<span style="font-family: "times" , "times new roman" , serif; font-size: medium;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg3nFDPCdjZ509sEYGWXHXMSOsIlZeUY2XsvgWSPmqFyy_7TbTisEM6EGV0G4mWNmDOt9WiTZi9vSJh-S4iYDaOAI3784HaBDYLm9qP-b-zE1SyE7rrEcsUF4r4cblM4KpcnQMbQGjxn7U/s1600/Screen+Shot+2016-11-27+at+10.14.07+AM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-size: medium;"><img border="0" height="502" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg3nFDPCdjZ509sEYGWXHXMSOsIlZeUY2XsvgWSPmqFyy_7TbTisEM6EGV0G4mWNmDOt9WiTZi9vSJh-S4iYDaOAI3784HaBDYLm9qP-b-zE1SyE7rrEcsUF4r4cblM4KpcnQMbQGjxn7U/s640/Screen+Shot+2016-11-27+at+10.14.07+AM.png" width="640" /></span></a></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="font-size: medium;"><br /></span></div>
<div style="text-align: left;">
<span style="font-family: "times" , "times new roman" , serif; font-size: medium;"><br /></span></div>
<div style="text-align: left;">
<span style="font-family: "times" , "times new roman" , serif; font-size: medium;"><br /></span></div>
<div style="text-align: left;">
<span style="font-family: "times" , "times new roman" , serif; font-size: medium;">6. Swap out your happy hour drinks for fresh pressed green juice. Pick a cold-pressed green juice with minimal or no sweet fruits. These juices not only refuel electrolytes, but have an anti-inflammatory effect in your body. Those that contain bitters like dandelion and lemon, and diurectics like parsley will have a more immediate effect on lessening bloating and inflammation. You can find <a href="http://meredithgnau.blogspot.com/2012/07/good-golly-green-juice-game-changers.html">lots of green recipes on my blog</a> or stop by a juice bar near your home. If you choose a juice with fruit in it (or opt to eat some fresh fruit) select either pineapple or papaya which are rich in digestive enzymes. Always eat fruit and drick your green juices on an empty stomach, and wait at least 30 minutes before eating anything else.</span></div>
<div style="text-align: left;">
<span style="font-family: "times" , "times new roman" , serif; font-size: medium;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj4eu4I-VsgpUYZp4JbP6ole3oiNAwHsn8qgiR7_izORwih3QSQkwjMK_3Ip1UJBupH0T7kzkb8JLnFguvSmuJFXciCuPg82bDH2krCu1FSw9mM5zQUpKiRM7RV5PXzJAHmccRJ-jc2pyQ/s1600/Screen+Shot+2016-11-27+at+8.38.31+AM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-size: medium;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj4eu4I-VsgpUYZp4JbP6ole3oiNAwHsn8qgiR7_izORwih3QSQkwjMK_3Ip1UJBupH0T7kzkb8JLnFguvSmuJFXciCuPg82bDH2krCu1FSw9mM5zQUpKiRM7RV5PXzJAHmccRJ-jc2pyQ/s640/Screen+Shot+2016-11-27+at+8.38.31+AM.png" width="474" /></span></a></div>
<div style="text-align: left;">
<span style="font-family: "times" , "times new roman" , serif; font-size: medium;"><br /></span></div>
<div style="text-align: left;">
<span style="font-family: "times" , "times new roman" , serif; font-size: medium;"><br /></span></div>
<div style="text-align: left;">
<span style="font-family: "times" , "times new roman" , serif; font-size: medium;">7. Stop eating for the day by 7pm, enjoy a digestive health promoting tea like peppermint tea or a detox tea, and get to bed by 10pm. Getting a great night's sleep on a closer to empty stomach will make your sleep state better and allow your body to naturally detoxify while you rest. I recommend having your next morning's meal at least 14-16 hours after your last meal to ensure your body has fully digested, detoxed, and that you've allowed your body time to reach it's fat burning state (after approximately 12-14 hours of fasting). So if your last meal was at 7pm, have breakfast the next morning at 9am. The word 'breakfast' is two words put together = 'break' and 'fast'. Every day you have breakfast you are essentially breaking a fast and have given your body an opportunity for natural detoxification.</span></div>
<div style="text-align: left;">
<span style="font-family: "times" , "times new roman" , serif; font-size: medium;"><br /></span></div>
<div style="text-align: left;">
<span style="font-family: "times" , "times new roman" , serif; font-size: medium;">8. Exercise INTENSELY. Opt for either a cardio or cardio with weights workout. The primary detoxifier and ridder of sodium in your body is SWEAT, so make sure whichever workout you are doing you are moving vigorously for you, rather than mimeing your workouts. GET A GOOD SWEAT GOING. I recommend picking a workout that is 30 minute to 45 minutes long. Some of my favorite high sweat workouts are from Core De Force, Insanity Max 30, and 21 Day Fix. You can access all of these workouts through my <a href="https://www.teambeachbody.com/signup/-/signup/club?referringRepId=293128">free membership link</a>. Sign up through that link to enjoy full a month of fitness (scroll down and press start FREE TRIAL). Alternately truly COMMIT to getting results that last and reset your patterns by <a href="http://www.tinyurl.com/MfitBootcamps">joining our next challenge starting THIS WEEK here</a>.</span></div>
<div style="text-align: left;">
<span style="font-family: "times" , "times new roman" , serif; font-size: medium;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi02VRnGIWoyAw3soFpZCUKXaMw3DHBPWx1Kx7wYSetvjXpAO6VhClRoZgeCSlaGSh-ZP5lnq6xioj6ackLZRrB-mDzmXaR6fN9UBt1f2xanIm2_Z62jqcyeBNOvM9Y04aAfHvMm1WsqzI/s1600/Screen+Shot+2018-12-26+at+7.30.45+AM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="886" data-original-width="790" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi02VRnGIWoyAw3soFpZCUKXaMw3DHBPWx1Kx7wYSetvjXpAO6VhClRoZgeCSlaGSh-ZP5lnq6xioj6ackLZRrB-mDzmXaR6fN9UBt1f2xanIm2_Z62jqcyeBNOvM9Y04aAfHvMm1WsqzI/s640/Screen+Shot+2018-12-26+at+7.30.45+AM.png" width="570" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div style="text-align: left;">
<span style="font-family: "times" , "times new roman" , serif; font-size: medium;"><br /></span></div>
<div style="text-align: left;">
<span style="font-family: "times" , "times new roman" , serif; font-size: medium;"><br /></span></div>
<div style="text-align: left;">
<span style="font-family: "times" , "times new roman" , serif; font-size: medium;">9. Consider starting a <a href="http://meredithgnau.blogspot.com/2016/11/time-for-quick-reset-3-day-plant-based.html">3 day plant based cleanse</a>. My favorite short cleanse to reboot is the <a href="https://www.teambeachbody.com/shop/us/d/3-day-refresh-shakeology-challenge-pack-3DChallengePack?referringRepId=293128">3 day refresh</a>. By the third day of eating light plant based foods and taking all the detox supplements you are completely de-bloated, have set new patterns and habits, have shrunk your stomach, eased all inflammation, and completely feel reset.</span></div>
<div style="text-align: left;">
<span style="font-family: "times" , "times new roman" , serif; font-size: medium;"><br /></span></div>
<div style="text-align: left;">
<span style="font-family: "times" , "times new roman" , serif; font-size: medium;">10. Twist out the extra in a yoga or hot yoga class. While hot yoga is not for everyone, YOGA is for everyone. No matter what your skill level you can find amazing classes online. I recommend visiting my virtual yoga studio and trying the series in my 3 week yoga retreat. All classes can be done from your home and are available for my club members or those starting their <a href="https://www.teambeachbody.com/signup/-/signup/club?referringRepId=293128">free trial membership</a> today.</span></div>
<div style="text-align: left;">
<span style="font-family: "times" , "times new roman" , serif; font-size: medium;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjXA5UOUXETNJ6xJOVj7Wtem7Q73Zb5-vIRpllnMInRrd4FgC9T1GHd49WiIti-FRCq6cs44YrevhjN6HusddOfWUr9d5Gr7RgM85QtTFZLUG8jTdJFiJ5XlTJHX3644wne0gyXSmFkYWo/s1600/Screen+Shot+2016-11-27+at+8.48.04+AM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-size: medium;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjXA5UOUXETNJ6xJOVj7Wtem7Q73Zb5-vIRpllnMInRrd4FgC9T1GHd49WiIti-FRCq6cs44YrevhjN6HusddOfWUr9d5Gr7RgM85QtTFZLUG8jTdJFiJ5XlTJHX3644wne0gyXSmFkYWo/s640/Screen+Shot+2016-11-27+at+8.48.04+AM.png" width="638" /></span></a></div>
<div style="text-align: left;">
<span style="font-family: "times" , "times new roman" , serif; font-size: medium;"><br /></span></div>
<div style="text-align: left;">
<span style="font-family: "times" , "times new roman" , serif;"><br /></span></div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
<span style="font-family: "times" , "times new roman" , serif;"><br /></span></div>
<div style="text-align: left;">
<span style="font-family: "times" , "times new roman" , serif;"><br /></span></div>
<br />
<br />meredithhttp://www.blogger.com/profile/09756631748875644134noreply@blogger.com2tag:blogger.com,1999:blog-8133262495473386411.post-46890391932944788752016-11-27T08:26:00.001-08:002018-03-31T17:07:54.243-07:00Time for a quick refresh: 3 day plant based cleanse<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh7l8abb0skCZxJlFoffFm-3XxcFzj2jGquwNPdTvpt9-0B8H_hJ9_a_jZ-yQAUT_F66pAE4SNXM_memvLofMB1O590FrVdOENpRbnXTpgMhaHOFx6B2V0dkmPmslH1wtR9iCFuB6XS7Vw/s1600/Screen+Shot+2016-11-27+at+7.39.52+AM.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><span style="font-size: large;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh7l8abb0skCZxJlFoffFm-3XxcFzj2jGquwNPdTvpt9-0B8H_hJ9_a_jZ-yQAUT_F66pAE4SNXM_memvLofMB1O590FrVdOENpRbnXTpgMhaHOFx6B2V0dkmPmslH1wtR9iCFuB6XS7Vw/s640/Screen+Shot+2016-11-27+at+7.39.52+AM.png" width="588" /></span></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: large;"><br /></span></td></tr>
</tbody></table>
<span style="font-size: large;">This is one of the cleanses I personally use when I need a kick reset, plateau breaker, jumpstart, or am just feeling constantly 'full and dull'. Doing a short plant based cleanse is a great way to disturb patterns and create new habits. Generally speaking we all KNOW what we need to do to get healthy, feel better, lose weight, or debloat, but it's our daily patterns and habits that limit our ability to execute things the way we should. This <a href="http://www.mfitandhealth.com/cleanse">short 3 day refresh cleanse</a> is the perfect way to break patterns, reset your body, and allow it time to gently detoxify and heal with 3 days of plant based nutrition and detoxification supplements.</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">Here's what to expect, Days 1-3:</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">Upon Waking, have 8-10 ounces of room temp or hot water with lemon</span><br />
<span style="font-size: large;">.</span><br />
<span style="font-size: large;">Breakfast (within an hour of waking): a superfood smoothie and a cup of fruit from the recommended list</span><br />
<span style="font-size: large;">.</span><br />
<span style="font-size: large;">Mid-Morning, have a cup of detox/fiber tonic mixed with filtered water</span><br />
<span style="font-size: large;">.</span><br />
<span style="font-size: large;">Lunch: A vegan vanilla flavored MCT and probiotic shake blended with water. Enjoy a serving of fruit (or blend it into your vanilla fresh shake), and a serving of veggies from the recommended list, and a healthy fat.</span><br />
<span style="font-size: large;">.</span><br />
<span style="font-size: large;">Afternoon Snack, either a <a href="http://meredithgnau.blogspot.com/2012/07/good-golly-green-juice-game-changers.html">green juice</a> or a plate of veggies with or without hummus</span><br />
<span style="font-size: large;">.</span><br />
<span style="font-size: large;">Dinner (as least one hour after your afternoon snack), Vanilla MCT/probiotic shake blended with water. Also enjoy a veggie entree (the meal plan contains many cleanse recipes, and you also get access to my buddha bowl ebooks), and optionally have a cup of veggie broth.</span><br />
<span style="font-size: large;">.</span><br />
<span style="font-size: large;">(sample day pictured below)</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">See my write up/review and results from one of my recent 3 day refresh cleanses <a href="http://meredithgnau.blogspot.com/2015/10/3-day-refresh-cleanse.html">HERE</a>.</span><br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjoDwUfba5vsHKWYSeT9CkS-SEb7knk5Zok9BOpqEDDF5-mqWex18hUwrcLZP-4rg-3Vo716-ZAUh6E2MOfcTiqFRIOTiz0qQkhgLEgtcho6pzG59EP2kuW0XqQZEe0kPgzXRjJdMwJ8ZM/s1600/Screen+Shot+2016-11-27+at+7.40.11+AM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjoDwUfba5vsHKWYSeT9CkS-SEb7knk5Zok9BOpqEDDF5-mqWex18hUwrcLZP-4rg-3Vo716-ZAUh6E2MOfcTiqFRIOTiz0qQkhgLEgtcho6pzG59EP2kuW0XqQZEe0kPgzXRjJdMwJ8ZM/s640/Screen+Shot+2016-11-27+at+7.40.11+AM.png" width="594" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="font-size: large;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://www.teambeachbody.com/checkout/-/bbcheckout/challengepack/3-day-refresh?referringRepId=293128"><span style="font-size: large;">ENROLL TO JOIN OUR GROUP 3 DAY RESET CLEANSE;</span></a></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://www.teambeachbody.com/checkout/-/bbcheckout/challengepack/3-day-refresh?referringRepId=293128"><span style="font-size: large;">USE THIS LINK AND SELECT YOUR PREFERRED FLAVOR OF SHAKEOLOGY (MY RECOMMENDATION FOR THE CLEANSE IS CHOCOLATE VEGAN or VEGAN VANILLA)</span></a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
<a href="https://www.instagram.com/orangesandavocados/"><span style="font-size: xx-small;"><i>photos by kirsten morninstar</i></span></a></div>
<br />meredithhttp://www.blogger.com/profile/09756631748875644134noreply@blogger.com1tag:blogger.com,1999:blog-8133262495473386411.post-21990313611726428712016-11-26T12:15:00.000-08:002017-07-02T07:50:15.415-07:00Simple Plant-Based, Protein-Packed Breakfast Parfait<span style="font-size: large;"><br /></span>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiHmQ9YuvuaIOxboawFYphffDzfhmasW_9zbv-zO1t5rHIht0dW1Wo4LAnfq3h6B3UT58FFfkJKTHAF4ewCjxUVeBQQqhPHGOavz4CpUJbG8WYAHFNcCWNjpByiFZ64sQuASiEUgo15v3k/s1600/IMG_2004.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-size: large;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiHmQ9YuvuaIOxboawFYphffDzfhmasW_9zbv-zO1t5rHIht0dW1Wo4LAnfq3h6B3UT58FFfkJKTHAF4ewCjxUVeBQQqhPHGOavz4CpUJbG8WYAHFNcCWNjpByiFZ64sQuASiEUgo15v3k/s640/IMG_2004.JPG" width="512" /></span></a></div>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">For those mornings when you want something warming in your belly, try this 5 minute gluten-free breakfast parfait.</span><br />
<span style="font-size: large;"><br /></span>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiE0douWUkCKfyyFbQ5xYpZgfp2pSm73ElCKa0NZNeEhm79cW1mOWL3orDUfvKQ_Jp0X2qhoPtrzv7PPOxe_-ymkeP1cQxCg-1UELp0nmGasKHNT0AUcfQmtv-K-KSMOmkGjnBLzkcwAe4/s1600/IMG_1997.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><span style="font-size: large;"><img border="0" height="618" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiE0douWUkCKfyyFbQ5xYpZgfp2pSm73ElCKa0NZNeEhm79cW1mOWL3orDUfvKQ_Jp0X2qhoPtrzv7PPOxe_-ymkeP1cQxCg-1UELp0nmGasKHNT0AUcfQmtv-K-KSMOmkGjnBLzkcwAe4/s640/IMG_1997.JPG" width="640" /></span></a><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span><span style="font-size: large;"><br /></span>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEje0hoSRgnhq4lzvDgHWJMUguU65JrSK9ZcMpiNTczBVBKfwfb-O7il4FrnB8QslHcZsid0ZvGiU9pBPxJPbnTJf23qaXoG4ECW5zHnHyAfBpnhGJD9z829VMDT4L4P-9Gpz8LKrOjsh4w/s1600/IMG_1993.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><span style="font-size: large;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEje0hoSRgnhq4lzvDgHWJMUguU65JrSK9ZcMpiNTczBVBKfwfb-O7il4FrnB8QslHcZsid0ZvGiU9pBPxJPbnTJf23qaXoG4ECW5zHnHyAfBpnhGJD9z829VMDT4L4P-9Gpz8LKrOjsh4w/s640/IMG_1993.JPG" width="480" /></span></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: large;">10 grams of protein on it's own!</span><br />
<span style="font-size: large;"><br /></span></td></tr>
</tbody></table>
<span style="font-size: large;"><br /></span>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhvTBInlT0ZJCVpLlWUG5lOHQgAnR79elLsROWKJT3jVuWhCVoc0fsCq2Y3qx3sBHzeCTAPWrOiqhAb6hrGSqD5XYGdlb0yz_rA5a1MZRLmwgG0nVnnPDwSY6w86DRR7uFw5ie6GTnX0Wo/s1600/IMG_1992.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-size: large;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhvTBInlT0ZJCVpLlWUG5lOHQgAnR79elLsROWKJT3jVuWhCVoc0fsCq2Y3qx3sBHzeCTAPWrOiqhAb6hrGSqD5XYGdlb0yz_rA5a1MZRLmwgG0nVnnPDwSY6w86DRR7uFw5ie6GTnX0Wo/s640/IMG_1992.JPG" width="436" /></span></a></div>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">Ingredients:</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">`1 container of Purely Elizabeth Gluten Free/Sugar Free Oats</span><br />
<span style="font-size: large;">`1 Tbsp Chia Seeds</span><br />
<span style="font-size: large;">`1 Tbsp Coconut Flour</span><br />
<span style="font-size: large;">`Stevia to taste</span><br />
<span style="font-size: large;">`sea salt to taste a pinch</span><br />
<span style="font-size: large;">`cinnamon</span><br />
<span style="font-size: large;">`small handful frozen blueberries</span><br />
<span style="font-size: large;">`1/3 banana, chopped</span><br />
<span style="font-size: large;">`coconut chips</span><br />
<span style="font-size: large;">`maple almond butter</span><br />
<span style="font-size: large;">`hot water</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">Directions:</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">Add the first 3 ingredients with half the frozen blueberries into a small mason jar or bowl, add hot water to cover, stir, and continue to add hot water until you reach your desired thickness. Add stevia and sea salt to taste.</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">To your oatmeal base add a layer of frozen bluberries, top with the banana, coconut chips, maple almond butter, and optionally top with a few cacao nibs. Entire jar has 16 grams of protein.</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">ENJOY.</span><br />
<span style="font-size: large;"><br /></span>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhyxxZ8kIqQ8TQsYf6i-u2D1co3XzmLssPbCAsLEFyVEAfwlbiavuBhWYjeYp71qvU80kxcyELgAb-AN8I2PWTwJvAJjae09dzkyLqy5SlowFaXYs9slHwoyQrBFzMRFJH7fRBNtiCdPXY/s1600/IMG_2003.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-size: large;"><img border="0" height="554" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhyxxZ8kIqQ8TQsYf6i-u2D1co3XzmLssPbCAsLEFyVEAfwlbiavuBhWYjeYp71qvU80kxcyELgAb-AN8I2PWTwJvAJjae09dzkyLqy5SlowFaXYs9slHwoyQrBFzMRFJH7fRBNtiCdPXY/s640/IMG_2003.JPG" width="640" /></span></a></div>
<span style="font-size: large;"><br /></span>
<br />
<span style="background-color: #bd081c; background-position: 3px 50%; background-repeat: no-repeat no-repeat; background-size: 14px; border-bottom-left-radius: 2px; border-bottom-right-radius: 2px; border-top-left-radius: 2px; border-top-right-radius: 2px; border: none; color: white; cursor: pointer; display: none; font-family: "helvetica neue" , "helvetica" , sans-serif; font-size: 11px; font-style: normal; font-variant: normal; font-weight: bold; left: 97px; line-height: 20px; opacity: 1; padding: 0px 4px 0px 0px; position: absolute; text-align: center; text-indent: 20px; top: 36px; width: auto; z-index: 8675309;">Save</span><span style="background-color: #bd081c; background-position: 3px 50%; background-repeat: no-repeat no-repeat; background-size: 14px; border-bottom-left-radius: 2px; border-bottom-right-radius: 2px; border-top-left-radius: 2px; border-top-right-radius: 2px; border: none; color: white; cursor: pointer; display: none; font-family: "helvetica neue" , "helvetica" , sans-serif; font-size: 11px; font-style: normal; font-variant: normal; font-weight: bold; left: 97px; line-height: 20px; opacity: 1; padding: 0px 4px 0px 0px; position: absolute; text-align: center; text-indent: 20px; top: 36px; width: auto; z-index: 8675309;">Save</span>meredithhttp://www.blogger.com/profile/09756631748875644134noreply@blogger.com1tag:blogger.com,1999:blog-8133262495473386411.post-41832084923505357342016-11-20T18:18:00.004-08:002017-07-02T07:52:04.848-07:00Get Fit This Fall | MMA SHRED Challenge | And the 2 mm rule<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhF2vc1mC70YR26-yTEAQY62hrAvXyzN8iqaLh8nvZDIF2aGhSMLrMxBG8QL47V44zU5k5EVsvNnHDzOM0m2QOrPolGeBdSTCELWbfWxAq6l5yAZD4blrKA-IoZq8V6fXVvFVRSMXuRuJo/s1600/Screen+Shot+2016-11-03+at+6.14.58+PM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhF2vc1mC70YR26-yTEAQY62hrAvXyzN8iqaLh8nvZDIF2aGhSMLrMxBG8QL47V44zU5k5EVsvNnHDzOM0m2QOrPolGeBdSTCELWbfWxAq6l5yAZD4blrKA-IoZq8V6fXVvFVRSMXuRuJo/s640/Screen+Shot+2016-11-03+at+6.14.58+PM.png" width="640" /></a></div>
<br />
<span style="font-size: large;">Have you always wanted to learn how to blast fat, shred out your midsection, get killer results in 30 days and be a straight up BADASS in every aspect of your life?</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">I've not doubt you said YES because who the F doesn't? Here's the thing. YOU ARE SO CLOSE. Have you ever heard of the the 2mm rule? It basically states that you are literally 2mm from hitting the mark on ALL THOSE THINGS you want in life. Just think about it... What is holding you back from reaching your goals? What habit do you keep that makes that 2mm feel like 2 miles? Is is a PATTERN that's holding you back? Most likely it is and patterns can be and NEED to be broken. Or do you feel it's the influence of those around you? We are essentially conditioned by the five people we surround ourselves with most.</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">You may not want to hear it, but i'm going to lay it out anyway..... It is NOT your CONDITIONS but rather your DECISIONS that determine your success in any of your endeavors. I have used every excuse out there from my peers and partners to my time and energy, to just about ANYTHING you can imagine as to why i was stuck, but always the common denominator was ME and MY DECISIONS. It took me a lot of gusto to reach out to someone i randomly found and connected with on social media and ask for help and guidance. Probably because bloggers i followed for a lot longer DID NOT get back to me, and it left me feeling a bit hopeless that people really cared. But the bottom line is, if we always rely on our past experiences to charter our new experiences then we quite possibly will miss the BIGGEST BLESSINGS we could have ever asked for.</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">I ask myself daily now, "Why are more people not achieving their goals?", knowing my programs and coaching will give them and guarantee them success. My answer is always that people are scared of change, people don't like reaching out to strangers, people like dreaming not doing, and people are incredible voyers. LOL. I can say that freely because i am one too. I FOLLOW so many incredible people who innovate, and aren't shy about who they are, and remind me to be ME, and THANKFULLY i do, because EVERY successful person in this world has a coach and i'd HATE to miss the mark because my PRIDE or EGO was too high to actually reach out to those people who inspired greatness in me and learn from them. Sure without them, i am PROUD of my knowledge and years of study, but my knowledge is NOT power only the potential for power. And my knowledge in healthy, holistic healing and wellness is certainly WORTHLESS if i'm not in a community that inspires me to share it with them and for the betterment of others.</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">SO LET'S TALK ABOUT THIS MMA CHALLENGE....</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">because i can clearly talk for days. I always thought that's what blogging is for, RIGHT? To pour my soul into an online journal? Well maybe not anymore... Maybe this day and age all you want is the ANSWER and a fast solution. I get it, and let me be 100% transparent with you: I CAN get you a result in 30 days if YOU are willing to do what i tell you, but the only way you are going to maintain it is if you actually adjust your lifestyle longterm. Those of you who are extremists (and i get you cuz i am one), you need to meet me half way. I need you to agree to not go full boar and add all the options for extreme upgrades to the plan but rather DO THE PLAN BALANCED, make some upgrades on how you're living, and just focus on maintaining a healthy lifestyle using the tools i provide. You WILL get the results if you do the work i suggest and follow the plan. </span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">Those of you joining me for my MMA SHRED CHALLENGE here are some fun highlights you'll get to enjoy:</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">+ 9 Killer MMA inspired workouts that completely redefine your body. No equipment needed it's just you and mother earth! You get 2 full core intensive workouts, plus 7 challenging and fun routines that use a combination of jiu-jitsu, boxing, capeoria, and mixed martial arts. It has hands down been my favorite workout series yet. Accessable for multiple fitness levels, but certainly challening and promises a carved midsection and killer total body results. Results are 100% guaranteed so your commitment is risk free.</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">+ A 30 day supply of superfood Shakeology. Here's the KICKER. This month ONLY you get the entire challenge for literally $10 more than getting the superfoods on their own! That's a $60+ savings. It's not to be missed, so don't drag your feet on this.</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">+ My personal coaching, a one on one session with me, and our incredible team online community participating in the challenge with you. This is KEY to success. We all know WHAT we need to do but we aren't always motivated to do it. THIS is the community that shows up daily with you, inspires you, and are the people who are CHANGING THEIR LIVES through small acts of consistency. They make is so simple and inspiring for you to do what you need to do to get the results you want.</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">To START on the MMA challenge NOW with us and get my personal coaching use <a href="https://form.jotform.com/62968308620158">THIS LINK</a> to enroll or inquire for details. I DO answer each inquiry personally and will be on this challenge with you for the next 60 days. Excited to hear from you!!!</span><br />
<br />
<br />
<br />
<br />meredithhttp://www.blogger.com/profile/09756631748875644134noreply@blogger.com0tag:blogger.com,1999:blog-8133262495473386411.post-36856532884917391042016-10-23T17:12:00.002-07:002017-07-02T07:52:19.518-07:00Not All Transformations Are Seen In A Side-By-Side Photo.<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiPNJG_MgzS-lbLMhhyphenhyphenWq7rB2DHLMWGKb9VRBcxZAxMmhC0kk4aIGiX4_9kvsyIxeN2ISiKVyM7rK5aIRSTgj3EOE7kBLUJWcAxZ_xeBBHLvrqSqe9Jy_ZcT5U4w-aXnkC7VJywmTw5858/s1600/IMG_7774.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiPNJG_MgzS-lbLMhhyphenhyphenWq7rB2DHLMWGKb9VRBcxZAxMmhC0kk4aIGiX4_9kvsyIxeN2ISiKVyM7rK5aIRSTgj3EOE7kBLUJWcAxZ_xeBBHLvrqSqe9Jy_ZcT5U4w-aXnkC7VJywmTw5858/s640/IMG_7774.JPG" width="640" /></a></div>
<span style="font-size: large;"><span style="color: #454545; font-family: "arial" , sans-serif; font-size: 13px;"><br /></span>
<span style="color: #454545; font-family: "arial" , sans-serif; font-size: 13px;"><br /></span>
<span style="color: #454545; font-family: "arial" , sans-serif; font-size: 13px;">Not all transformations are seen in a side-by-side photo. On the left</span><span style="color: #454545; font-family: "arial" , sans-serif; font-size: 13px;"> is who I was 3 years ago as a full time yoga teacher, nutrition educator, and health advocate and on the right is who I am today as a full time Independent Team Beachbody Coach, nutrition educator, and health advocate. Maybe you think I look quite the same...just a little more tired in the first photo. I suppose I do, and you're totally right (i was exhausted), but you're seeing two totally different women. </span></span><br />
<div style="color: #454545; font-family: arial, sans-serif;">
<span style="font-size: large;"><br /></span></div>
<div style="color: #454545; font-family: arial, sans-serif;">
<span style="font-size: large;">Let me preface my story by saying I loved what i did in the first photo and i loved who i was, i just was tired and feeling stuck in my life. I love teaching yoga. I love giving. I love giving others the tools to heal and help themselves and I love sharing what I've learned through<span style="background-color: rgba(255, 255, 255, 0);"> holistic living and </span>my years of education in food as medicine. It's why I've blogged for 7 years and why I taught yoga full time for 8 years. </span></div>
<div style="color: #454545; font-family: arial, sans-serif;">
<span style="font-size: large;"><br /></span></div>
<div style="color: #454545; font-family: arial, sans-serif;">
<span style="font-size: large;">Thing is, when you're stuck, your happiness meter goes way down. I didn't feel I had solid direction in my life. I surrounded myself with great people and like-minded yogis, was consistent in my efforts to build my wellness career, but my income wasn't growing no matter how many side jobs and projects I picked up, and as i neared 40 i was wanting more. I also felt stagnant in my personal fitness and wellness habits. I suppose most would say i was 'skinny' or 'average', but I didn't feel strong or sexy or excited about what i was doing anymore. I lost my mojo. I aired confidence externally but in private you'd know I was insanely insecure, mostly with my physical self. Plus i was really tired. I was running from gig to gig to freelance job just to have enough to pay rent. I was working 60+ hours a week, had no savings, and realized i was in what seemed like a somewhat dead-end (though pretty cool) job.</span></div>
<div style="color: #454545; font-family: arial, sans-serif;">
<span style="font-size: large;"><br /></span></div>
<div style="color: #454545; font-family: arial, sans-serif;">
<span style="font-size: large;">I've had physical transformations in my life, and my body is always changing and evolving, but the transformation I'm sharing with you today is what happened when I stopped settling for my fears and excuses, and stopped pretending like I was being progressive by talking progressively in my yoga classes. I do believe you have to put yourself in a teachers role and teach the thing you are working on to keep yourself accountable, but at some point we still have to ask ourselves if what we're teaching is actually what we're doing. I found that I wasn't. I was teaching self love but practicing self-loathing. </span></div>
<div style="color: #454545; font-family: arial, sans-serif;">
<span style="font-size: large;"><br /></span></div>
<div style="color: #454545; font-family: arial, sans-serif;">
<span style="font-size: large;">I found my coach on instagram. I related to her so I reached out for help and support. I invested in my<span style="background-color: rgba(255, 255, 255, 0);"> health and chose to start coaching because I knew it would put me in the drivers seat and make me take control with a high level of accountability. I committed to going all in, took my first <a href="http://meredithgnau.blogspot.com/2013/11/60-day-challenge-complete-beforeafter.html">60 day challenge</a> with her, and I chose to do the ongoing work on myself to </span>overcome my fears & self limiting beliefs. I embraced coaching as a lifestyle, before I embraced it as a business. I pushed my limits, took the tough love, said NO to temptations, and stopped settling for my bullshit excuses. I fully committed to my personal reinvention, no matter how many stumbles or set backs I knew i was going to hit.</span></div>
<div style="color: #454545; font-family: arial, sans-serif;">
<span style="font-size: large;"><br /></span></div>
<div style="color: #454545; font-family: arial, sans-serif;">
<span style="font-size: large;">It's been three years since i started coaching. In some respects i do the same thing i've always done as a health and wellness advocate, only now i have a completely different level of accountability, community, mentorship, income and a plug and play system that set me up for successful growth in my coaching/wellness career. It is what literally took me from stagnation in my fitness and career to being able to find freedom and build a six figure income over time while doing what I love, helping others, and truly putting my health first. It's introduced me to the mentors and methods that have fostered my physical results and leadership growth & it's provoked my unwavering commitment to work on my health and fitness always. I no longer loathe myself when I look in the mirror. Sure, there will always be things that I want to work on, but I'm so grateful to now have a diverse community and team that has taught me to truly embrace where i am at now, while working toward my next goals: mind, body, spirit, and career.</span></div>
<div style="color: #454545; font-family: arial, sans-serif;">
<span style="font-size: large;"><br /></span></div>
<div style="color: #454545; font-family: arial, sans-serif;">
<span style="font-size: large;">If my story resonates with you, please connect with me. I read each of my emails every day and answer each one personally. I'm always here for when you're ready to take the next step in your journey, but why wait any longer? I have really fun plans for those who are jumping on my 'Badass Babeboss Bootcamp' this fall (an MMA inspired fitness challenge, nutrition plan, my coaching and mentorship, and an amazing community plus a goal setting program that has helped elevate my life). <a href="http://www.mfitandhealth.com/contact">Email me</a> to simply connect and learn more about coaching, the challenges, and the team, or if you know you want to start your fitness journey on the team <a href="http://www.tinyurl.com/JoinTeamSolWarriors">CLICK HERE</a> to submit your enrollment today.</span><br />
<div style="font-size: 13px;">
<br /></div>
<div style="font-size: 13px;">
<br /></div>
<div style="font-size: 13px;">
<span style="background-color: white; color: black; font-family: "calibri"; line-height: 17.333332061767578px;">{"Beachbody does not guarantee any level of success or income from the Team Beachbody Coach Opportunity. Each Coach's income depends on his or her own efforts, diligence, and skill. See our Statement of Independent Coach Earnings located in the Coach Online Office for the most recent information on our Coaches' actual incomes." </span><a data-answer-id="2283" href="https://faq.beachbody.com/app/answers/detail/a_id/2283" style="color: #0079c1; font-family: calibri; line-height: 17.333332061767578px; text-decoration: none; text-indent: 0in;" target="_blank">Statement of Independent Coach Earnings</a>: <span style="background-color: white; color: black; font-family: "calibri"; line-height: 17.333332061767578px;"> </span><a href="http://tbbcoa.ch/TBB_SOICE" style="color: #0079c1; font-family: calibri; line-height: 17.333332061767578px; text-decoration: none;" target="_blank">http://www.beachbodycoach.com/uploads/fckeditor/mdbody/File/downloads/statement_of_independent_coach_earnings.pdf</a><span style="background-color: white; color: black; font-family: "calibri"; line-height: 17.333332061767578px;">.}</span></div>
</div>
meredithhttp://www.blogger.com/profile/09756631748875644134noreply@blogger.com0tag:blogger.com,1999:blog-8133262495473386411.post-72120490555992511002016-10-12T16:50:00.003-07:002017-07-02T07:53:03.086-07:00The Adventure Continues: SYSOF | Sol Warriors Leadership Retreat in Puerto Rico<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEioEf_STvNzl0XUJFMY6dkPD33sHpNEYJ-jxKTxEceNrZ6HAlf44ExnmeuUGX8dNgLuSe5CuSGR268gvVKIwUcsMFvFf4AHfphh6ddnSF_M5xC90NN1-_jUQQHUZWCM7AYwo5Rz5CtBHts/s1600/Screen+Shot+2016-10-12+at+4.04.39+PM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="494" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEioEf_STvNzl0XUJFMY6dkPD33sHpNEYJ-jxKTxEceNrZ6HAlf44ExnmeuUGX8dNgLuSe5CuSGR268gvVKIwUcsMFvFf4AHfphh6ddnSF_M5xC90NN1-_jUQQHUZWCM7AYwo5Rz5CtBHts/s640/Screen+Shot+2016-10-12+at+4.04.39+PM.png" width="640" /></a></div>
<br />
<span style="font-size: large;">I can hardly believe that three years has gone by since i enrolled as a coach. I remember the night i was scrolling on instagram and found my coach. She was this beautiful, outspoken, free spirit that was sharing her journey with yoga, fitness and wellness publicly. As a women who has been on a life long quest to feel comfortable in her skin, and has been health blogging, teaching yoga and taking countless fitness classes a week, i was immediately attracted to what she was doing and to her transformation story. Within days of finding her i was enrolled to be a coach like her and start my 60 day fitness challenge with her team of empowering women. Little did i know it would be the single best decision i've ever made and it would completely reshape my life + career and allow me the opportunity to help more women while providing more freedom.</span><br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEje1ru9vI1k6pLduxJM64oQ8qEuso_IECR7oVSKNkVWebuBTfBbNVM2sLtSQxhU1wpuhihN3jUNs6g-4wWo9aRluxTEiN9Cqp7cLNHEeP_vi3lmkN7utCDyk7Nisylxw68k3kZlAtCX5dw/s1600/Screen+Shot+2016-10-12+at+4.05.58+PM.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEje1ru9vI1k6pLduxJM64oQ8qEuso_IECR7oVSKNkVWebuBTfBbNVM2sLtSQxhU1wpuhihN3jUNs6g-4wWo9aRluxTEiN9Cqp7cLNHEeP_vi3lmkN7utCDyk7Nisylxw68k3kZlAtCX5dw/s640/Screen+Shot+2016-10-12+at+4.05.58+PM.png" width="562" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">me and my coach - the woman i found on instagram that helped me get started and is now my business partner</td></tr>
</tbody></table>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div style="text-align: left;">
<span style="font-size: large;">Even though we have completely independent businesses, we work together on the same fitness team, coach women on their health and fitness nationwide, and train others how to open successful online fitness businesses the way we have. In so, we host monthly trainings and have many graduates of our trainings running full time thriving 5 and 6 figure businesses. We mastermind as a team, use the same tools, resources, supplements, the same meal plans, and do our continuing education and trainings together so we can continue to learn from each other and from the top experts in our industry.</span></div>
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">This is the second year we've held an international Team Leader Retreat exclusively for our coaches. While we've been to over 7 international bikini clad destinations with our team in the past 3 years, we still like to do an additional bonus trip just for our SYSOF / Sol Warriors Fit Lifestyle Ambassadors living nationwide and in Canada. We invite our Team Leader Coaches who are living an exemplary life of health, wellness, fitness, and helping others achieve their goals on this expense paid adventure. It's more or less a rewards trip to give back to our team. It's extraordinary to be able to take them on a dream vacation, and it's even more stunning that it's simply gifted to them because they did their job. I have never worked for any other company that rewards you in such a way just for showing up and doing what you're supposed to do. The icing on the cake is that for all of us coaches, we would do this work even if we weren't paid. Optimal Wellness and Fitness is simply our passion.</span><br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjsHWZxroOr6f682m68DE4gqb3yXdrGTfzll8ayqCm-m2sa0k0d6aJtAUmHogJ8wC6JFZm8uUEbrrRLHRRgb8CbFjVkVYaCJAFw14NRKhj0A9zxnXcywJ1aZJtLRjiAaKWOgdXE-lBmrIM/s1600/Screen+Shot+2016-10-12+at+4.05.08+PM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="238" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjsHWZxroOr6f682m68DE4gqb3yXdrGTfzll8ayqCm-m2sa0k0d6aJtAUmHogJ8wC6JFZm8uUEbrrRLHRRgb8CbFjVkVYaCJAFw14NRKhj0A9zxnXcywJ1aZJtLRjiAaKWOgdXE-lBmrIM/s640/Screen+Shot+2016-10-12+at+4.05.08+PM.png" width="640" /></a></div>
<br />
<span style="font-size: large;">Here's a few more pix from this week in Puerto Rico. We did everything from swim the waterfalls, hike, surf, snorkel, horseback ride, yoga and workouts, and of course eat amazing food. We got local fish tacos catered to our beach house, homemade vegan chocolate chip cookies, took the girls out for sushi, gourmet pizzas, healthy salads, superfood smoothies, and hit up the farmers market and fruit stands on a quest for the best tasting Puerto Rican mango.</span><br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjXb1OMZx7iTP_vDwo5-LnE06QHa-BC9Q5DA6b1l7LN3ppJ1FchgoAZuOh3ArMZ0ghvdl2A4_XaplCqPVm0i6v5RbMOXIuq2Kz4Se89jflP_gHy08ieu8OY7AuPXRQJ_3UrRFl2NK6pbXQ/s1600/Screen+Shot+2016-10-12+at+4.06.42+PM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="478" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjXb1OMZx7iTP_vDwo5-LnE06QHa-BC9Q5DA6b1l7LN3ppJ1FchgoAZuOh3ArMZ0ghvdl2A4_XaplCqPVm0i6v5RbMOXIuq2Kz4Se89jflP_gHy08ieu8OY7AuPXRQJ_3UrRFl2NK6pbXQ/s640/Screen+Shot+2016-10-12+at+4.06.42+PM.png" width="640" /></a></div>
<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_umNCWR4c7gEgE9QRQA8CyT8UdaVkpFTlyGg6L8VQDpMBrGbLEHzeAVhEedkXcC9B47l3TTRtHnO2s1AXDi5D9WGL1964XJrmo7ob8TO5F_o1AoKs16HBFU_lvNYN8QYD8okSeX1qw44/s1600/Screen+Shot+2016-10-12+at+4.04.51+PM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="506" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_umNCWR4c7gEgE9QRQA8CyT8UdaVkpFTlyGg6L8VQDpMBrGbLEHzeAVhEedkXcC9B47l3TTRtHnO2s1AXDi5D9WGL1964XJrmo7ob8TO5F_o1AoKs16HBFU_lvNYN8QYD8okSeX1qw44/s640/Screen+Shot+2016-10-12+at+4.04.51+PM.png" width="640" /></a></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiDuwzRTW6neEuznPSlBOXfhSp9hrfph2CBDmGgZea9-lcwukcUzLbmYjaK6q8-TXak3L2wEAxoqoXGuYOqp6UfBASOP4Wlcgh44uFvjZ-6GF4BAmvMfSy901yFolTxQ_0sgEocc4kg02U/s1600/Screen+Shot+2016-10-12+at+4.03.54+PM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="476" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiDuwzRTW6neEuznPSlBOXfhSp9hrfph2CBDmGgZea9-lcwukcUzLbmYjaK6q8-TXak3L2wEAxoqoXGuYOqp6UfBASOP4Wlcgh44uFvjZ-6GF4BAmvMfSy901yFolTxQ_0sgEocc4kg02U/s640/Screen+Shot+2016-10-12+at+4.03.54+PM.png" width="640" /></a></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjlA_z7K_JQyN1u4vR0hTODi03YfNzYJOqdoObuzSCfIkO1to2CcMTdtxq8enwiE9gkL3BYK0ev3JGBwtxqYKvbiaE9pRPFxbfx3Bs57tCr8oWwFQ_ln-a3porQ0vLHfTX5CjYdsYD5Vtc/s1600/Screen+Shot+2016-10-12+at+4.04.06+PM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="498" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjlA_z7K_JQyN1u4vR0hTODi03YfNzYJOqdoObuzSCfIkO1to2CcMTdtxq8enwiE9gkL3BYK0ev3JGBwtxqYKvbiaE9pRPFxbfx3Bs57tCr8oWwFQ_ln-a3porQ0vLHfTX5CjYdsYD5Vtc/s640/Screen+Shot+2016-10-12+at+4.04.06+PM.png" width="640" /></a></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhrI8Zw7BdDc_hxewcTt6JwXoobqmKKZsO2wzhoeAaqqRda6lotfDeQrG-7VcliugCpB4WiKMrWeeoim5OrwY_9m-KAxePAPhdw9_0TBnhMwpIZccwRH9uepg2WobtFuAwtetyzCwkZBL4/s1600/Screen+Shot+2016-10-12+at+4.06.24+PM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="638" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhrI8Zw7BdDc_hxewcTt6JwXoobqmKKZsO2wzhoeAaqqRda6lotfDeQrG-7VcliugCpB4WiKMrWeeoim5OrwY_9m-KAxePAPhdw9_0TBnhMwpIZccwRH9uepg2WobtFuAwtetyzCwkZBL4/s640/Screen+Shot+2016-10-12+at+4.06.24+PM.png" width="640" /></a></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj6l7fUmCC2t8VbWHCChhos1P_rjOCBBH1bIQqs7cX-wVf5-P1h8Qed-GduNAfrYUe6FiJRPpduHEEw2oD68ISMHwlmmbK3RV8-eBeRhkdGl8l8reLaju62Q-LvVs0BuggW7rVzc3ocaEo/s1600/Screen+Shot+2016-10-12+at+4.01.07+PM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="478" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj6l7fUmCC2t8VbWHCChhos1P_rjOCBBH1bIQqs7cX-wVf5-P1h8Qed-GduNAfrYUe6FiJRPpduHEEw2oD68ISMHwlmmbK3RV8-eBeRhkdGl8l8reLaju62Q-LvVs0BuggW7rVzc3ocaEo/s640/Screen+Shot+2016-10-12+at+4.01.07+PM.png" width="640" /></a></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1fv-JFatFKEH6nKgrHIrnKG84btaQxfY1QAGgeiYjmF8ZacVetZSYieRU3axSUhtyfeEL8-mdJYQjhFhWr_5TAMnIj5Yht746l1-Jukj7fLuDZpNSo_Zebp__ngj6T3B6I88AVAV-4TY/s1600/Screen+Shot+2016-10-12+at+3.59.46+PM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="474" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1fv-JFatFKEH6nKgrHIrnKG84btaQxfY1QAGgeiYjmF8ZacVetZSYieRU3axSUhtyfeEL8-mdJYQjhFhWr_5TAMnIj5Yht746l1-Jukj7fLuDZpNSo_Zebp__ngj6T3B6I88AVAV-4TY/s640/Screen+Shot+2016-10-12+at+3.59.46+PM.png" width="640" /></a></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgl7yILzFZzK-wrahQ37u3qglzNtC5HPfFzX0U9SRM0fLTy2VbRlIIQZbnCTNqo08QnOUSC0fOlobkeu6oJT5eGtwFYRccOfs8nFQaEHH5NdeqRP_MKms03q6i9tjFzthF1VjEKJAlmKQI/s1600/Screen+Shot+2016-10-12+at+3.59.33+PM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="474" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgl7yILzFZzK-wrahQ37u3qglzNtC5HPfFzX0U9SRM0fLTy2VbRlIIQZbnCTNqo08QnOUSC0fOlobkeu6oJT5eGtwFYRccOfs8nFQaEHH5NdeqRP_MKms03q6i9tjFzthF1VjEKJAlmKQI/s640/Screen+Shot+2016-10-12+at+3.59.33+PM.png" width="640" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjFS9yjODUp1lUwGMcA2FFxjaWRt6x3r1GsMEY5HpWYyTyVxIPjqZpxUoygCkhpPXJ7Niq2qKKJ7KnxanMzU5LbPOZqT-aBIsHauuzpoc0INb4NWCtaUf35GubTFmH-0Nphx_vrjMq4vLQ/s1600/Screen+Shot+2016-10-12+at+4.03.03+PM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="490" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjFS9yjODUp1lUwGMcA2FFxjaWRt6x3r1GsMEY5HpWYyTyVxIPjqZpxUoygCkhpPXJ7Niq2qKKJ7KnxanMzU5LbPOZqT-aBIsHauuzpoc0INb4NWCtaUf35GubTFmH-0Nphx_vrjMq4vLQ/s640/Screen+Shot+2016-10-12+at+4.03.03+PM.png" width="640" /></a></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhcCISexX8Syt2Zii2fHNh5zmt4uYJMVxPHyPsAq_wRa_K4UoHR6IVjqW2OKn1nhLM-A3IlXDoQ1KNJHyFAaaBfvWHJEDnpPo3ygiDDtQXxhEV7vlLXm16mwPGZNgHlXNBbFtFZfEmLbXk/s1600/Screen+Shot+2016-10-12+at+3.58.46+PM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhcCISexX8Syt2Zii2fHNh5zmt4uYJMVxPHyPsAq_wRa_K4UoHR6IVjqW2OKn1nhLM-A3IlXDoQ1KNJHyFAaaBfvWHJEDnpPo3ygiDDtQXxhEV7vlLXm16mwPGZNgHlXNBbFtFZfEmLbXk/s640/Screen+Shot+2016-10-12+at+3.58.46+PM.png" width="476" /></a></div>
<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgtpXVvrO6sl368WyAu4fsy41Be0lyLV7L1dIcbsc3MATmPoAILHWcNGu8cnCqNsCNy41AyZbJETdDXlVW41g18Kj7bJBusV6jvOSTyQ0u4sHYfwQMrKXcaOZc7rLw5wFTbBi4YpVjEA34/s1600/Screen+Shot+2016-10-12+at+4.17.15+PM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="632" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgtpXVvrO6sl368WyAu4fsy41Be0lyLV7L1dIcbsc3MATmPoAILHWcNGu8cnCqNsCNy41AyZbJETdDXlVW41g18Kj7bJBusV6jvOSTyQ0u4sHYfwQMrKXcaOZc7rLw5wFTbBi4YpVjEA34/s640/Screen+Shot+2016-10-12+at+4.17.15+PM.png" width="640" /></a></div>
<br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><a href="http://www.mfitandhealth.com/solwarriorscoach">Click HERE</a> to learn more about coaching and our team. <a href="https://form.jotform.com/62006995352155">APPLY HERE</a> to join the team or to connect with me and discuss why it might be a great fit for you.</span><br />
<br />
<i><span style="font-size: large;">*While you don't need any experience to coach, i've found that individuals who have a deep passion for fitness and wellness and love inspiring others, and those who are already considered 'influencers' are the ones who have the most fun. Coaching is perfect for anyone who wants to get in shape with a community of others to heighten their accountability, make friends, stay motivated, or expand their market with an online fitness career. Especially beneficial for fitness professionals, group fitness teachers, personal trainers, or those who have completed a fitness or health certification.</span></i><br />
<i><span style="font-size: x-small;"><br /></span></i>
<i><span style="font-size: x-small;"><br /></span></i>
<i><span style="font-size: x-small;"><br /></span></i>
<i><span style="font-size: x-small;"><br /></span></i>
<span style="font-size: xx-small;"><i><span style="font-size: xx-small;">**</span></i><span style="background-color: white; font-family: "calibri";"> "Beachbody does not guarantee any level of success or income from the Team Beachbody Coach Opportunity. Each Coach's income depends on his or her own efforts, diligence, and skill. See our Statement of Independent Coach Earnings located in the Coach Online Office for the most recent information on our Coaches' actual incomes." </span><a data-answer-id="2283" href="https://faq.beachbody.com/app/answers/detail/a_id/2283" style="background-color: white; color: #0079c1; font-family: calibri; text-decoration-line: none; text-indent: 0in;" target="_blank">Statement of Independent Coach Earnings</a><span style="background-color: white; font-family: "calibri";">, </span><a href="http://tbbcoa.ch/TBB_SOICE" style="background-color: white; color: #0079c1; font-family: calibri; text-decoration-line: none;" target="_blank">http://tbbcoa.ch/TBB_SOICE</a><span style="background-color: white; font-family: "calibri";">.</span></span><br />
<i><span style="font-size: x-small;"><br /></span></i>
meredithhttp://www.blogger.com/profile/09756631748875644134noreply@blogger.com0tag:blogger.com,1999:blog-8133262495473386411.post-12349400309136416492016-10-01T10:29:00.000-07:002017-07-02T07:53:58.318-07:00Hot Chocolate for Health Nuts<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjG2AU_Anx3aqIO93047Hq4gVq1iLcjA7AH-oHiQA0sqTCe2jKKJ1sG5qjIIIR22495OIosEP6lPZj8Nuv-mDp3KalxGk6ggp_JCUZYkDX0tSknNA5rZ99ZttwQacaNBl1IqVlD6_shaFk/s1600/IMG_0675.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjG2AU_Anx3aqIO93047Hq4gVq1iLcjA7AH-oHiQA0sqTCe2jKKJ1sG5qjIIIR22495OIosEP6lPZj8Nuv-mDp3KalxGk6ggp_JCUZYkDX0tSknNA5rZ99ZttwQacaNBl1IqVlD6_shaFk/s640/IMG_0675.JPG" width="480" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-size: large;">Anytime it rains or gets cold i immediately want a cup of hot chocolate. I'm sure it's my inner child that grew up sipping nestle's chocolate quik and carnation instant breakfast every morning from a bendy straw. </span></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-size: large;"><br /></span></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-size: large;">I've learned a lot over the years from studying holistic health, working with superfoods, and researching cacao and clearly know that Nestle's is no way to start my day (or any child's day for that matter), but still there is something about chocolate for me that makes it a food that will forever be an elixer that gives me comfort and completes a good day. It's so good to know that there are now reliable and healthy sources for quality cacao and cacao based supplements to help you get comfort from fuel that will actually serve a real need in your body.</span></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-size: large;"><br /></span></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-size: large;">I drink <a href="http://teambeachbody.com/shop/-/shopping/Shk7DaySmpler?referringRepId=293128">Shakeology</a> daily. I generally drink the <a href="http://teambeachbody.com/shop/-/shopping/MDSUSH311G?referringRepId=293128">Vegan Chocolat</a>e since i'm lactose intolerant, but i do enjoy a little of the <a href="http://teambeachbody.com/shop/-/shopping/BBPRecover?referringRepId=293128">Beachbody Recover Preformance Line</a> which does have dairy in it. It helps with my post workout muscle recovery and i've found combining it with my vegan shakeology not to be too overwhelming for my very sensitive digestion. Shakeology isn't meant to be heated since there are a lot of heat sensitive ingredients like probiotics and digestive enzymes, but if you do it right you can continue to get a ton of nutrient density without compromising the nature of it. Plus this is the best tasting hot cacao i've ever had! </span></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="font-size: large;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="font-size: large;">Recipe and instructions below. </span></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgEB7nB7Eva5RuiobGy6vKNvwTV0a-BRCRSXuzASJr9GtTjEKKcVEbx34zVUUVZiKPOpTcR8BDn5YZq6Vh9tpHsyiNXuwZjXXSkMWJXtWDUX5RX9BkhmgTxUlmIpoUEMfM8HdLKCr_2s7s/s1600/IMG_0676.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="622" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgEB7nB7Eva5RuiobGy6vKNvwTV0a-BRCRSXuzASJr9GtTjEKKcVEbx34zVUUVZiKPOpTcR8BDn5YZq6Vh9tpHsyiNXuwZjXXSkMWJXtWDUX5RX9BkhmgTxUlmIpoUEMfM8HdLKCr_2s7s/s640/IMG_0676.JPG" width="640" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="font-size: large;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="font-size: large;">You'll Need:</span></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="font-size: large;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="font-size: large;">3/4 scoop of <a href="http://teambeachbody.com/shop/-/shopping/MDSUSH311G?referringRepId=293128">chocolate vegan shakeology</a></span></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="font-size: large;">1/3 scoop of <a href="http://teambeachbody.com/shop/-/shopping/BBPRecover?referringRepId=293128">chocolate beachbody recover</a></span></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="font-size: large;">1 cup of coconut milk</span></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="font-size: large;">1/2 cup of water</span></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="font-size: large;">optional splash of cold brew coffee concentrate</span></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="font-size: large;">cinnamon</span></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="font-size: large;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="font-size: large;">First blend all the ingredients in a blender. Transfer to a small pot and heat over medium to high head stirring the entire time. Keep the liquid moving so that nothing stays on heat source too long. Heat until it lightly starts to steam, or til you dip a finger in and it's just hotter than comfortable for your finger. Pour into a mug and serve. </span></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<br />
<br />meredithhttp://www.blogger.com/profile/09756631748875644134noreply@blogger.com0tag:blogger.com,1999:blog-8133262495473386411.post-89200102975280773822016-09-25T07:25:00.000-07:002017-07-02T07:54:30.218-07:005 minute dish: Moroccan Hummus, Olives, & Garden Greens<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjCyR2h9pNZ1kdt6Oazmy9NXzUfZ1kblAfdrLq_eSOaSliH_xg87n6jnNkgUULj6pAr7B2BYkHrXDqkkeAl3QpPYzVOe03b_1pzfGD5JbzKp_oh7KCXyjrWCYYyuWBls5xPgyidvjaTDr8/s1600/photo+3-1.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="488" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjCyR2h9pNZ1kdt6Oazmy9NXzUfZ1kblAfdrLq_eSOaSliH_xg87n6jnNkgUULj6pAr7B2BYkHrXDqkkeAl3QpPYzVOe03b_1pzfGD5JbzKp_oh7KCXyjrWCYYyuWBls5xPgyidvjaTDr8/s640/photo+3-1.JPG" width="640" /></a></div>
<br />
<div style="text-align: center;">
<span class="Apple-style-span" style="font-family: "courier new" , "courier" , monospace;"><span class="Apple-style-span" style="color: #444444; font-family: "times" , "times new roman" , serif;">Because sometimes you want good food fast.</span></span></div>
<div style="text-align: center;">
<span class="Apple-style-span" style="font-family: "courier new" , "courier" , monospace;"><span class="Apple-style-span" style="color: #444444; font-family: Arial, Helvetica, sans-serif; font-size: large;"><br /></span></span></div>
<span style="color: #444444; font-family: Arial, Helvetica, sans-serif; font-size: large;"><span class="Apple-style-span" style="font-family: "courier new" , "courier" , monospace;"><span class="Apple-style-span" style="color: #38761d;"><br /></span></span>
<span class="Apple-style-span" style="font-family: "courier new" , "courier" , monospace;"><span class="Apple-style-span" style="color: #38761d;"><span class="Apple-style-span" style="font-size: medium;">Moroccan Hummus:</span></span></span></span><br />
<span style="color: #444444; font-family: Arial, Helvetica, sans-serif; font-size: large;"><span class="Apple-style-span" style="font-family: "courier new" , "courier" , monospace;"><span class="Apple-style-span" style="color: #38761d;"><br /></span></span>
<span class="Apple-style-span" style="font-family: "courier new" , "courier" , monospace;"><span class="Apple-style-span" style="color: #38761d;">15oz cooked garbanzo beans (if using canned, rinse well and drain)</span></span></span><br />
<span class="Apple-style-span" style="font-family: "courier new" , "courier" , monospace;"><span class="Apple-style-span" style="color: #444444; font-family: Arial, Helvetica, sans-serif; font-size: large;">1 tsp coconut oil</span></span><br />
<span class="Apple-style-span" style="font-family: "courier new" , "courier" , monospace;"><span class="Apple-style-span" style="color: #444444; font-family: Arial, Helvetica, sans-serif; font-size: large;">1 tsp sesame tahini</span></span><br />
<span class="Apple-style-span" style="font-family: "courier new" , "courier" , monospace;"><span class="Apple-style-span" style="color: #444444; font-family: Arial, Helvetica, sans-serif; font-size: large;">1 Tbsp plus 1 tsp Tagine Spices*</span></span><br />
<span class="Apple-style-span" style="font-family: "courier new" , "courier" , monospace;"><span class="Apple-style-span" style="color: #444444; font-family: Arial, Helvetica, sans-serif; font-size: large;">1/4 tsp <a href="http://www.penzeys.com/cgi-bin/penzeys/p-penzeyscurryhot.html"><span class="Apple-style-span" style="color: #38761d;">Penzey's Hot Curry Powder</span></a>**</span></span><br />
<span class="Apple-style-span" style="font-family: "courier new" , "courier" , monospace;"><span class="Apple-style-span" style="color: #444444; font-family: Arial, Helvetica, sans-serif; font-size: large;">Juice from 1/2 a lemon</span></span><br />
<span class="Apple-style-span" style="font-family: "courier new" , "courier" , monospace;"><span class="Apple-style-span" style="color: #444444; font-family: Arial, Helvetica, sans-serif; font-size: large;">1/8 tsp sea salt</span></span><br />
<span class="Apple-style-span" style="font-family: "courier new" , "courier" , monospace;"><span class="Apple-style-span" style="color: #444444; font-family: Arial, Helvetica, sans-serif; font-size: large;">4 oz water</span></span><br />
<span class="Apple-style-span" style="font-family: "courier new" , "courier" , monospace;"><span class="Apple-style-span" style="color: #444444; font-family: Arial, Helvetica, sans-serif; font-size: large;">1 Tbsp honey</span></span><br />
<span style="color: #444444; font-family: Arial, Helvetica, sans-serif; font-size: large;"><span class="Apple-style-span" style="font-family: "courier new" , "courier" , monospace;"><span class="Apple-style-span" style="color: #38761d;"><br /></span></span>
<span class="Apple-style-span" style="font-family: "courier new" , "courier" , monospace;"><span class="Apple-style-span" style="color: #38761d;">Blend all of the ingredients in a food processor until smooth.</span></span></span><br />
<span class="Apple-style-span" style="font-family: "courier new" , "courier" , monospace;"><span class="Apple-style-span" style="color: #444444; font-family: Arial, Helvetica, sans-serif; font-size: large;">*The tagine spice i used is a combination of ginger, paprika, cinnamon, cumin, cayenne, and saffron</span></span><br />
<span class="Apple-style-span" style="font-family: "courier new" , "courier" , monospace;"><span class="Apple-style-span" style="color: #444444; font-family: Arial, Helvetica, sans-serif; font-size: large;">**Hot Curry Spice is a combination of turmeric, cayenne, coriander, ginger, cumin, fenugreek, white pepper, cinnamon, fennel, nutmeg, cardamom, cloves, and tellicherry black pepper.</span></span><br />
<span style="color: #444444; font-family: Arial, Helvetica, sans-serif; font-size: large;"><span class="Apple-style-span" style="font-family: "courier new" , "courier" , monospace;"><span class="Apple-style-span" style="color: #38761d;"><br /></span></span>
<span class="Apple-style-span" style="font-family: "courier new" , "courier" , monospace;"><span class="Apple-style-span" style="color: #38761d;">Serve hummus topped with toasted sesame seeds and plate with black olives and a quick green salad. Pictured: greens, avocado, tomatoes, lemon juice, <span class="Apple-style-span" style="color: #274e13;"><a href="http://www.shop.livingintentions.com/product.sc?productId=100"><span class="Apple-style-span" style="color: #38761d;">living intentions ayurvedic spiced pumpkin seeds</span></a> </span>(also available in bulk at West Coast Whole Foods Markets), and seed salt available at the san diego little italy's farmer's market (combo of ground seeds, superfoods, nutrition yeast, and mineral salts, ingredients as listed in picture below. You could easily grind up your own special blend at home.)</span></span></span><br />
<span class="Apple-style-span" style="font-family: "courier new" , "courier" , monospace;"><span class="Apple-style-span" style="color: #38761d;"><br /></span></span>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiivpoWj6XRTll1UtEuA90-iAGaVpPbsQ3QBiI0E9_F9WcENz-uCiLs1j6KbIBl5iDj9jtjRtvCdwbRy2cUaWPf39YFxq1sViUmm-FtAfGoeFivClCh0bjqZpz4k58b03CrMEyWGK0tBmE/s1600/photo-8.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiivpoWj6XRTll1UtEuA90-iAGaVpPbsQ3QBiI0E9_F9WcENz-uCiLs1j6KbIBl5iDj9jtjRtvCdwbRy2cUaWPf39YFxq1sViUmm-FtAfGoeFivClCh0bjqZpz4k58b03CrMEyWGK0tBmE/s640/photo-8.JPG" width="480" /></a></div>
<span class="Apple-style-span" style="font-family: "courier new" , "courier" , monospace;"><span class="Apple-style-span" style="color: #38761d;"><span class="Apple-style-span" style="color: black; font-family: "times";"></span></span></span><br />
<span class="Apple-style-span" style="font-family: "courier new" , "courier" , monospace;"><span class="Apple-style-span" style="color: #38761d;"><br /></span></span>meredithhttp://www.blogger.com/profile/09756631748875644134noreply@blogger.com0