by Heather | Nov 19, 2018 | challenges, holiday, Tips, wellness
Welcome to the RECONNECTION CHALLENGE!
This week, we’re going to keep it simple… but simple doesn’t always mean easy. .
We’re going to check in with a family member or old friend.
It could be a simple text, instant message, or email …. or even an actual phone call (gasp!)!
Have you ever sorted through old pictures, and noticed you tend to skip over the scenic views, in favor of pics with people in them?
Or if you do notice the scenic views, chances are you’re also remembering the people who were there with you?
That’s because when we get right down to it, it’s the PEOPLE in our lives that make our moments memorable.
Take some time to think about who you are going to check in with this week.
You’ll be surprised how much a random phone call to an old friend or long-lost family member can impact your life.
We all get busy, and sometimes YEARS go by without connecting with the people we love. Let’s work on that this week.
Remember- it doesn’t have to be a 2 hour conversation- you can email, write, text, Facebook message…. or call them (which is my favorite). Whatever works best for you.
Are you in for this challenge? Who are YOU going to check in with? Let us know in the comments!
by Heather | Feb 6, 2018 | challenges, general health, holiday, Tips
THE 5X LOVE CHALLENGE!
One week until Valentine’s Day ….. Quick! Can you name 5 things about yourself that you love?
Did you just suddenly become very uncomfortable? If so, you’re not alone. We’re going to turn that around this week.
This week, we’re going to focus on a little self-love and boosting our self-esteem.
Your goal: write 5 things you love about yourself every day.
Here’s the catch- they need to all be DIFFERENT! 🙂 I know you can do this.
Why are we doing this challenge? Well, when I’m working with clients, I hear a lot of people constantly beating themselves up and not giving themselves enough credit! You are all AMAZING… and I want you to truly believe that (because it’s true!).
Take a little bit of time and think about the things you appreciate and love about yourself.
Maybe you love that you followed through on a fitness goal, go the extra mile at work, or work hard at being a good parent or spouse. Maybe you’re a great host, a good dancer, have great handwriting, or remember to send thank you cards. Maybe you love that you volunteer or hold the door for people at the store.
It can be pretty much anything.
This isn’t just a temporary feel-good exercise. It only makes sense that improving your self-esteem makes you take better care of yourself, improving your health and well-being.
Studies even show that as we age, boosting your self-esteem helps keep you healthier, too! (More info is here: www.sciencedaily.com/releases/2014/03/140312132623.htm)
Are you in for this one? Let’s talk about it in the comments below!
by Heather | Dec 12, 2017 | baking, challenges, holiday, recipe
Holiday Recipe Exchange Challenge!
It’s holiday time! It’s the season for pumpkin spiced lattes, eggnog, cookie exchanges, and holiday parties.
It’s that time of year when people splurge a little too often and pay the price with tighter pants and stomach aches.
Let’s all support each other this year by sharing some great healthier options to some of your favorite holiday treats.
Your challenge this week is to share 1 great recipe that’s a healthier alternative to a popular indulgent holiday treat!
Here are a few ideas to get you started!
– Healthier holiday cookies: greatist.com/health/healthier-holiday-cookies
– All sorts of great holiday options: deliciouslyella.com/favourite-christmas-recipes (click on the blue links!)
– More great options: greenblender.com/smoothies/1172/healthy-christmas-recipe-roundup-12-christmas-recipes
– Healthy holiday sides: kristineskitchenblog.com/30-healthy-holiday-side-dishes
Are you in for the challenge this week!?
Share your recipe on the FitEffex Facebook Page!!
I can’t wait to see what you come up with!! Give some of these recipes a try 🙂
by Heather | Dec 12, 2017 | baking, gluten free, holiday, recipe, sweet, vegan, vegetarian
Apricot Fig Superfood Truffles
Ingredients:
½ cup dried Californian apricots
½ cup dried figs
½ cup raw pumpkin seeds
2 tablespoons chia seeds
1 tablespoon water (plus more if needed)
¾ cup dark, vegan chocolate chips, divided (I use Enjoy Life)
1 tablespoon extra-virgin coconut oil
Extra dried apricots, cut into small pieces with kitchen shears, for topping
Directions:
- Combine apricots, figs, pumpkin seeds, chia seeds, water, and 2 tablespoons chocolate chips in a food processor. Pulse until a dough-like mixture forms – this may take up to one minute. If mixture won’t become cohesive, add another tablespoon of water.
- Using a tablespoon-sized cookie scoop, divide the mixture into fifteen portions and roll each portion into a ball.
- Line a baking sheet with parchment paper.
- Place remaining chocolate chips and coconut oil in a microwave-safe coffee mug and heat until melted, approximately 30 seconds. Stir well.
- Using a fork, submerge each ball in the chocolate mixture, then tap away excess coating and place truffles on lined baking sheet.
- Top each one with a small piece of apricot.
- Place finished truffles in the refrigerator or freezer until chocolate is completely set. Store in an airtight container in the refrigerator for up to two weeks or in the freezer for up to two months. Allow to thaw slightly before consuming.
Recipe Notes:
- Dates work well in lieu of figs if the latter is unavailable.
- Try this recipe with white chocolate chips for an entirely different flavor profile!
- If you’re feeling lazy, you can roll the balls in coconut flakes or cocoa powder instead of going to the trouble of dipping them in chocolate. They will still taste delicious.
**Recipe courtesy of Institute for Integrative Nutrition
by Heather | Nov 19, 2017 | gluten free, holiday, paleo, recipe, vegan
Paleo Chocolate, Caramel & Almond Clusters
INGREDIENTS:
– 1 cup dairy-free chocolate chips (I use Enjoy Life)
– 1 tablespoon coconut oil
– 3/4 cup raw almonds (or nuts of choice)
– 16 pitted dates
– 1 cup almond or other non-dairy milk
– 1 teaspoon vanilla extract
– sea salt
INSTRUCTIONS:
– First put dates in a bowl of water and allow to soak for at least 30 minutes. The longer they soak, the easier they’ll be to blend.
– Put chocolate chips in a microwave-safe bowl. Add coconut oil, if using. Microwave in 30-second increments, stirring between, until melted and smooth. Divide nuts evenly between the cavities of a muffin tin (mine had 12).
– Drizzle with a little chocolate, just until all nuts are covered a little. Place tin in freezer or refrigerator to set.
– Put dates in a food processor and run until they form a paste, scraping down the sides. Add the milk gradually (you might not use the whole cup) until the mixture comes together in a relatively smooth sauce.
– Keep scraping down the sides of the food processor to ensure the date pieces are getting blended. This took me about 15 minutes.
– Divide caramel evenly between the 12 nut clusters, then top with chocolate.
– Sprinkle with a little sea salt and return to the fridge of freezer to set. When ready to serve, carefully pop from the muffin tin (a butter knife is good for this). [Credit: PreppyPaleo.com]
by Heather | Nov 18, 2017 | cooking, holiday, recipe, thanksgiving, vegan, vegetarian
Perfect Mashed Sweet Potatoes
Ingredients:
• 2 pounds sweet potatoes, peeled and cut into 2-inch pieces
• 1 tablespoon salted grassfed butter or coconut oil (for vegan option)
• 1/4 to 1/3 cup whole milk or unsweetened almond milk (for vegan option)
• 1/4 teaspoon salt
• 1/4 teaspoon ground cinnamon
• 1/4 teaspoon ground ginger
• pinch nutmeg
Directions:
Put the sweet potatoes in a large pot and add just enough cold water to cover them.
Bring to a boil and cook until fork-tender, about 15 minutes. Drain and return to the potatoes to the pot on the stovetop with the burner turned off. The residual heat from the pot will help any excess water burn off.
Add the remaining ingredients, using only 1/4 cup liquid to start and adding more if needed, and mash until smooth and well-combined. Serve immediately.
(Credit: http://www.andiemitchell.com/perfect-mashed-sweet-potatoes/)
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