Search

accountantscanbefit

Protein Energy Balls

It can be really hard to find a snack sometimes that has protein, is filling, and healthy for you! I first made these energy balls in the spring to take to a YYC BBG Meet Up, and they were loved by everyone! They are quick and easy to make, and you can use any flavor of protein powder you want in them!
Today I used my Unico Nutrition Peanut Butter Chocolate protein powder, and it just made the flavor so much more peanut butter filled! You can never go wrong with too much peanut butter, at least not in my books.
If you want to try out Unico, use the code KYLEYA at checkout to save yourself 15% off your order! They have 5 awesome protein flavors, and sell BCAA’s and pre workout as well. I’m an ambassador and love their products.
These energy balls are now the perfect grab and go snack!
Protein Energy Balls
Serves 20
Calories: 96
Fat: 4g
Carbs: 12g
Protein: 3g
Ingredients:
  • 1 cup rolled oats
  • 8 pitted Medjool dates 
  • ½ cup vanilla* protein powder
  • ½ cup natural peanut butter
  • ¼ cup unsweetened almond milk
  • 2 Tablespoons mini dark chocolate chips

*you can use any type of protein powder you’d like!

Directions:
  1. Add dates to a food processor and pulse until they form a thick paste. Add in rolled oats and pulse a few more times until just combined.
  2. Place date and oat mixture into a bowl.
  3. Stir in protein powder and peanut butter. Then add almond milk and stir well to combine. If the mixture seems dry, add an extra splash of almond milk.
  4. Stir in chocolate chips and form mixture into bite-size balls using your hands.
  5. Store in a covered container in the fridge.

be-happy

Candida – Part 2

It’s over! 30 days of being dairy, sugar, fruit, additive, caffeine, nut, condiment, vinegar grain, alcohol, and starch free, and I am feeling FANTASTIC. For a full list of things I wasn’t allowed and what candida IS, visit Part 1 where I explain all this.

I certainly wasn’t perfect throughout this cleanse – as you read further and look at my food diary, you can see exactly where I cheated and ate things off the “NO” list, but I also list the affects making that decision had on me. Some things were fine, others definitely were not.

Results?

My stomach is flat and there aren’t any more pain and uh, …regularity, issues. My digestion is doing just fine, finally. My energy is up, my head is clearer, and my headaches have lessened. The cleanse did exactly what it was supposed to do: cleaned the candida out of me and made my whole body and mind less groggy and disgruntled. You can see the change in my body in the picture, which shows me one day before I started the cleanse to today, the morning after the cleanse ended.

I will likely do this again next year, but not over Halloween like this year and last – the temptation is horrendous and it made me very grumpy to watch the BF eat it and I had to just stare at it. Besides, that will get me refreshed for Christmas timing it after Halloween and birthday meals!

Cleanses aren’t something to take lightly – they require a lot of meal planning and preparation, and making sure you are familiar with the ingredients you are NOT allowed so that you can avoid them. I ‘lovingly’ refer to this cleanse as Whole 30 on crack, since it follows a lot of the same restrictions, then adds more to make it harder.

Worth it? My body and mind say YES. I seriously feel refreshed. Plus, since I know people want to know, yes, I lost weight. I lost 8.4lbs in the 30 days. Which just goes to show how eating things that cause your body issues creates all sorts of problems! I’m glad to be rid of that weight, but more glad I feel so good now! Now it’s time to slowly integrate the foods off the “NO” list back into my diet so that I can determine which one(s) were causing me all the issues.

Below, I’ve listed out an entire 30 day food diary below, including any cheats, along with what exercise (if any) I did that day. I also listed my mood for each of the 30 days, and while it does seem like I repeat myself a lot, you can see the transition from feeling horrible to feeling great. It’s long, so be prepared!

Food, Exercise, Mood Diary

Week 1 – October 17, 2016 – October 23, 2016

DAY ONE – Monday

Breakfast:

3 eggs, scrambled

1L of water with lemons and limes – drank throughout morning

Lunch:

Tomato Bisque soup – I realize this has cream in it, but it’s not much, diluted through the soup, and it is day one. Such a little amount of dairy will not be detrimental.

1L of water with lemons and limes – drank throughout afternoon

Dinner:

Cauliflower Alfredo with baked chicken and zoodles

500mL of water – drank thoughout evening

Mood: exhausted – slept really poorly the night before and no caffeine has me dragging. Minor stomach irritation, mild headache.

Exercise: none, rest day

DAY TWO – Tuesday

Breakfast:

Strawberry shakeology packet, ¼ c. plain Greek yogurt, water, ice

  • There are disagreements about whether or not Shakeology should be allowed on a candida cleanse, but for ME, shakeology is full of nutrients, no sugar, and I am not making my shakes with juice or fruit like I normally do, eliminating that sugar from my morning routine. Shakeology DOES contain fructose and starches, but some of the lowest sugar and carb content compared to most other nutritional shakes. It is also full of immune boosters that are known to fight candida, so in my books, I will be sticking to my morning shake. It gives me natural energy, and supports my immune system. I’ve been drinking Shakeology for about 3 months now, and loving how the results have been so far, so I will continue with it throughout this cleanse.

1L of water with lemons – drank throughout morning

Lunch:

Cauliflower Alfredo with baked chicken and zoodles

1L of water with lemons – drank throughout afternoon

Dinner:

Taco salad with homemade guacamole dressing

Mood: Tired. So, so, very tired. The mornings without coffee or tea are really rough. I didn’t think I was this caffeine reliant…apparently I am. Headache in the temples, throbbing more as the afternoon wears on. Headache moving into behind eyes (4pm).

Exercise: My Best Body Trial – Legs, Run

DAY THREE – Wednesday

Breakfast:

None – I stayed home from work due to non-cleanse related issues and slept until 10am

Lunch:

Taco salad with homemade guacamole dressing

1L of water throughout the afternoon

Dinner:

Chicken drumsticks with half a tomato, plain salad with bacon bits and a Caesar dressing – this was cheating, but it was 8:30pm and I needed to eat…now, and I don’t eat plain lettuce!

½ L of water – drank throughout evening

Mood: I was distracted by my internal stomach pain, so that basically took up my mood the entire day. Hard to say if anything at all was cleanse related today. Didn’t drink enough water today.

Exercise: My Best Body Chest & Triceps

DAY FOUR – Thursday

Breakfast:

Strawberry shakeology packet, ¼ c. plain Greek yogurt, water, ice

1L of water – drank throughout morning

Lunch:

Chicken drumsticks with salad with tomato, cucumber, and a lemon/olive oil dressing

1L of water – drank throughout afternoon

Dinner:

Beef and broccoli stir-fry w/ quinoa

500mL of water – drank throughout evening

Mood: Minor headache in the temples this morning, I think I am finally coming off the caffeine addiction at this point. No stomach irritation.

Exercise: None, had a deep tissue massage

DAY FIVE – Friday

Breakfast:

Strawberry shakeology packet, ¼ c. plain Greek yogurt, water, ice

1L of water – drank throughout morning

Snack:

2 eggs, scrambled

500mL of water

Lunch:

Beef and broccoli stir-fry with quinoa

1L of water – drank throughout afternoon

Dinner:

I had a business launch party this night and the food served was mostly things I couldn’t eat. So I basically only ate carrots and celery and drank water this night. This is NOT recommended! I got home at 10:30 and wasn’t about to make a full meal then, but it definitely wasn’t enough food to support my active body!

Mood: Feeling good! The massage definitely helped get rid of my migraine and caffeine headache. There’s just a tiny twinge of a headache trying to peek through right now. Not as tired as I have been all week either.

Exercise: none, rest

DAY SIX – Saturday

Brunch:

3 eggs, scrambled, half a tomato

1L of water – drank throughout morning/afternoon

Dinner:

Veggie salad, lettuce, tomato, avocado, cucumber, celery

1L of water – drank throughout evening

Mood: Felt great most of the day, crashed around 3pm and ended up having a 4.5 hour nap!

Exercise: My Best Body Back & Biceps

DAY SEVEN – Sunday

Brunch:

3 eggs, scrambled

1L of water – drank throughout morning/afternoon

Dinner:

Bolognese meat sauce, veggie salad

  • This was supposed to go with spaghetti squash but mine rotted so just meat for me) I DID eat a couple of noodles of spaghetti; this was NOT a good idea. My stomach was very unhappy with that decision, but luckily that only lasted an hour

1L of water – drank throughout evening

Mood: Feeling really good today! Had lots of energy, and only missed the habit of a Sunday morning coffee more than the actual coffee itself. Headaches are gone entirely, and the bloat is practically non-existent.

Weight: -4lbs

Exercise: My Best Body Shoulders & Abs

Week 2 – October 24 – October 30, 2016

DAY EIGHT – Monday

Breakfast:

Strawberry shakeology packet, ¼ c. plain Greek yogurt, water, ice

1L of water– drank throughout morning

Snack: 1 cup Angie’s Boom Chicka Pop, Sea Salt Popcorn.

  • Some people will say that since corn is on the “NO” list, you should not have popcorn either. However, Angie’s is air popped, gluten-free, has no trans-fats, is sugar-free, and uses sunflower oil. It’s probably the healthiest popcorn out there, and I need more than just veggies and meat. This is also just my opinion on it!

Lunch:

Bolognese meat sauce

1L of water – drank through the afternoon

1 cup peppermint tea

Dinner:

BBQ chicken with a veggie salad: cucumber, celery, tomato, avocado and Renee’s Greek yogurt cucumber dill dressing

1L of water – drank through workout and evening

Mood: Feeling really good today! Didn’t feel tired all day at work, had the energy to do a full (hard) workout, and no headaches! My stomach is lying flat and no discomfort.

Exercise: My Best Body Legs

DAY NINE – Tuesday

Breakfast:

Chocolate shakeology packet, ¼ c. plain Greek yogurt, water, ice

1L of water– drank throughout morning

Snack: 1 cup Boom Chicka Pop

Lunch:

BBQ chicken with a veggie salad, cucumber, celery, tomato, avocado and Renee’s Greek yogurt cucumber dill dressing

1L of water – drank throughout afternoon

Dinner:

Taco salad with homemade guacamole dressing (I loved this so much last week I am making it again!)

Mood: Feeling GREAT. The exhaustion is gone, I’m tired, but normally I work out in the evening and get up at 5am for work tired. Not feeling like I need coffee to function through the day. I even was complimented on looking toned today!

Exercise: Run, 4km

DAY TEN- Wednesday

Breakfast:

Chocolate shakeology, ¼ c. plain Greek yogurt, water, ice

1L of water– drank throughout morning

Lunch:

Taco salad, literally just taco meat and lettuce today. My avocado I brought wasn’t ripe at all, so it was a pretty pathetic lunch!

1L of water – drank throughout afternoon

Dinner:

Baked seasoned chicken with a veggie salad: cucumber, celery, tomato, avocado and Renee’s Greek yogurt cucumber dill dressing

Mood: Other than suffering from massive leg DOMs from MBB leg day and the run last night, I feel amazing. My stomach hasn’t been upset all week, no headaches, my thinking is clear and I am a lot more focused and productive!

Exercise:  None, rest

DAY ELEVEN- Thursday

Breakfast:

Chocolate shakeology, ¼ c. plain Greek yogurt, water, ice

1 cup peppermint tea

1L of water – drank throughout morning

Snack: 1 c. Boom Chicka Pop

Lunch:

Baked seasoned chicken with a veggie salad: cucumber, celery, tomato, avocado and Renee’s Greek yogurt cucumber dill dressing

1L water – drank throughout afternoon

Dinner:

Mood: a little groggy – I didn’t sleep that well last night so I’m feeling tired today. Other than that, headache free, bloat free, and feeling good!

Exercise: My Best Body Back & Biceps

DAY TWELVE – Friday

Breakfast:

Chocolate shakeology, ¼ c. plain Greek yogurt, water, ice

Lunch: Bolognese meat sauce, veggie salad

Dinner:

Italian Meatballs, diced tomato sauce with veggie salad: cucumber, celery, tomato, avocado and Renee’s Greek yogurt cucumber dill dressing

Mood: No work today! Feeling good, lots of energy, feeling overall refreshed. Getting a little bored with the limited food choices, but I know that I just need to be more creative and will put more energy into my meal planning for this upcoming week. The more bored you are with food, the more likely you are to fall off the wagon.

Exercise: My Best Body Shoulders & Abs + My Best Body Chest & Triceps

DAY THIRTEEN – Saturday

Breakfast: none, I slept in this day

Lunch: 3 eggs, scrambled

Dinner: steak, mashed potatoes, veggie salad: cucumber, celery, avocado and Renee’s Greek yogurt cucumber dill dressing

  • I completely cheated here, I’ll admit it. I didn’t have MUCH potato and I didn’t find it affected me too negatively. It was my night off from cooking and I wasn’t going to say no! Don’t make cheating a habit though, you will feel the effects if you do

Mood: Still doing great! I find I have the strength and stamina to complete full workouts without getting (overly) exhausted, and still able to do plenty of errands and housework. Usually I get too tired to do it all in a day, but I’m getting things done! I am also headache free!

Exercise: My Best Body Shoulders & Abs

DAY FOURTEEN – Sunday

Breakfast: none, slept in again

Lunch:

2 eggs, scrambled

Dinner:

Italian meatballs, homemade marinara sauce, spaghetti squash, and a veggie salad: cucumber, celery, and Renee’s Greek yogurt cucumber dill dressing

Mood: Good! Yoga always makes me feel calm and refreshed. Not suffering from any headaches or digestion issues. Just about half way through and loving it! Pleased with the changes in the way my pants and shirts are fitting, and the scale going down isn’t making me sad either!

Weight: -2lbs, bringing me to -6lb total

Exercise: Run (3.75km), Hot Yoga

Week 3 – October 31 – November 6, 2016

DAY FIFTEEN- Monday

Breakfast:

Chocolate shakeology packet, ¼ c. plain Greek yogurt, water, ice

Lunch:

Italian meatballs, homemade marinara sauce, spaghetti squash, and a veggie salad: cucumber, celery, and Renee’s Greek yogurt cucumber dill dressing

Dinner:

Baked chicken with a veggie salad: cucumber, celery and Renee’s Greek yogurt cucumber dill dressing

1L of water – drank through workout and evening

Mood: Irritated, for the pure fact that I can’t eat ANY of the chocolate sitting on my kitchen table. We had no kids come to trick or treat, so now it’s just staring at me. I have done fine with cravings and lack of sugar for the last week and a half, and this day (and until the candy is gone) may just KILL me. In reality though, I am just really tired from a poor sleep the night before. I was bad about drinking water today so I am sure that isn’t helping.

Exercise: None, rest day

DAY SIXTEEN – Tuesday

Breakfast:

Chocolate shakeology packet, water, ice

500mL of water– drank throughout morning

Lunch:

BBQ chicken with a veggie salad, cucumber, celery, tomato, and oil and lemon juice dressing

Dinner:

Baked basa filet, ¼ c. cooked quinoa, and a veggie salad with lettuce, cucumber, and Renee’s Greek yogurt cucumber dill dressing

Mood: Still tired today! Not sure where the exhaustion is coming from, but it had been a pretty emotional few days. If you follow my Instagram account, read the post from October 30th and you’ll see why. Still annoyed I can’t have any of the candy that was brought into the office, but I know I’m better off without it!

Exercise: None, rest day

DAY SEVENTEEN- Wednesday

Breakfast:

Chocolate shakeology, water, ice

1L of water– drank throughout morning

Snack:

1 c. Boom Chicka Pop

Lunch:

Chicken with veggie salad: cucumber, tomato, celery and lemon dressing

1L of water – drank throughout afternoon

Dinner:

Taco salad with homemade guacamole dressing

500mL of water

Mood: Just feeling normal! I feel like I’m saying I feel good a lot, which isn’t a bad thing, but awfully repetitive! I think the negative feelings of starting this cleanse are all past me now!

Exercise: My Best Body Push & Abs

DAY EIGHTEEN- Thursday

Breakfast:

Chocolate shakeology, water, ice

1L of water – drank throughout morning

Lunch: Taco salad with homemade guacamole dressing

500mL water – drank throughout afternoon

1 cup Peppermint tea

Dinner:

Taco meat with spaghetti squash and side salad with lettuce, bacon bits, and Renee’s Greek yogurt cucumber dill dressing

Mood: I donated blood today, so I’m tired. However, that’s not cleanse related! Cleanse-wise, it is SO nice to not feel bloated and have a stomach that growls and rumbles all day!

Exercise: none – you can’t exercise after blood donations, it will wipe you out way too much

DAY NINETEEN – Friday

Breakfast:

2 eggs, scrambled

1L of water, drank though out morning

Lunch:

Chicken breast, with arugula salad and lemon dressing

500ml of water, drank though out afternoon

Dinner:

None, see below.

500ml of water, drank in and after yoga

Mood: Tired. I know this is from donating blood and not from the cleanse, but I am just EXHAUSTED. I went home after work, and slept straight through until I needed to get up for yoga, did that, then went directly back to bed. So no dinner for me! This isn’t the healthiest choice, but I got home at 10pm and went to bed.

Exercise: Hot Yoga

DAY TWENTY – Saturday

Breakfast:

Slept in, none

Lunch:

Taco meat with mixed greens and avocado

Dinner:

Ate out for birthday dinners, I ordered a potato leek soup to start, then steak & frites as the main course. I didn’t eat the frites, I instead traded the fries for Nathan’s mashed potatoes, AND had a glass and a half of wine.

While it was delicious, it was a bad idea…see Sunday’s mood.

Mood: It was a good day! I got 2 workouts in, even though they were a bit more challenging than usual. Happy, flat stomach, no headaches!

Exercise: My Best Body Step-Up Challenge, Barre

DAY TWENTY ONE – Sunday

Brunch:

3 eggs, scrambled

Dinner:

1c. rotisserie chicken (no skin), one spoonful of mashed potatoes, mixed greens salad with Renee’s Greek yogurt cucumber dill dressing

Mood: Terrible. My decisions to break the rules on Saturday night and eat potatoes and have alcohol were detrimental. The steak also had a creamy peppercorn sauce, so I am sure dairy of some sort was in there. I’m not sure what the culprit was (if it’s wine I will cry) but I spent most of the day in the fetal position or sleeping. My stomach was FURIOUS.

Weight:  – 2.4lbs, bringing me to -8.4lbs total

Exercise: none, rest

Week 4 – November 7 – November 13, 2016

DAY TWENTY TWO- Monday

Breakfast:

Chocolate shakeology, ¼ c. plain kefir, water, ice

Medium orange spice (herbal) tea

1L of water, drank throughout morning

Snack:

1 c. Boom Chicka Pop

Lunch:

1 c. rotisserie chicken (no skin), 1 spoonful of mashed potatoes

Dinner:

Rotisserie chicken with a veggie salad: cucumber, tomato, celery, avocado, with Renee’s Greek yogurt garlic dressing

1L of water – drank through workout and evening

Mood: feeling good, especially after Sunday’s debacle. A little bit of bloating, this is to be expected. Definitely helped me realize that cream probably isn’t a good idea for me.

Exercise: None

DAY TWENTY THREE – Tuesday

Breakfast:

Chocolate shakeology, ¼ c. plain kefir, water, ice

500mL of water– drank throughout morning

Snack:

1 c. Boom Chicka Pop

Lunch:

Beef Shawarma meat with a lettuce and tomato salad

500 mL of water

Dinner:

Steak, one spoonful of creamed corn (I know I know I’m terrible), and a side salad with bacon bits and Renee’s Greek yogurt garlic dressing. I also had the thinnest sliver of Dairy Queen ice cream cake, since it was the BF’s birthday and that was the extend of our celebrations. Crazy enough, it was almost TOO sweet!

500 mL of water

Mood: Woke up with a headache today, which is annoying. The weather also shifted up about 10 degrees this morning so I imagine that’s a part of it. It’s gone away as the day has progressed, and my belly and energy are doing good today.

Exercise: None

DAY TWENTY FOUR- Wednesday

Breakfast:

Chocolate shakeology, ¼ c. plain kefir, water, ice

1L of water– drank throughout morning

Snack:

1 c. Boom Chicka Pop

Lunch:

Chicken Caesar salad from Sunterra – I removed all the croutons and as much cheese as possible. I had the lemon Caesar vinaigrette dressing instead of the creamy one.

1L of water – drank throughout afternoon

Dinner:

Goulash and a side salad with bacon bits and Renee’s Greek yogurt cucumber dressing

Mood: I’m kind of blah this week. It’s not that I’m feeling bad, I just am blah! I think a lot has to do with the weird weather we are having and the time shift on the weekend. It being dark so early after work is really making me lose motivation to leave the house. I don’t have any headaches, or stomach aches, and my skin has really cleared up though. So the cleanse itself is doing its job well. Now I just need to get my mind back in the game.

Exercise: None

DAY TWENTY FIVE- Thursday

Breakfast:

Chocolate shakeology, ¼ c. plain kefir, water, ice

1L of water – drank throughout morning

1 cup Peach Tranquility Tea from Starbucks

Snack:

1 c. Boom Chicka Pop

Lunch:

Goulash

1L water – drank throughout afternoon

Dinner:

Taco salad with homemade guacamole dressing

Mood: Feeling better today! I think my energy is coming back, plus eating more red meat than usual this week is helping my iron stores. I am not exercising as much, but I am focused on eating well and giving my body the rest it clearly needs. Mood wise I am doing great!

Exercise: None

DAY TWENTY SIX – Friday

Breakfast:

Chocolate shakeology, ¼ c. plain kefir, water, ice

Lunch:

Taco salad with homemade guacamole dressing

Dinner:

Baked chicken with a side salad with bacon bits and Renee’s Greek yogurt cucumber dressing

Mood: Feeling awesome! I headed out early this morning for a full 5k run and even though I was tired, I felt like I had the energy to actually complete it. No bloat, no stomach pain, feeling refreshed and energetic!

Exercise: Run, 5km

DAY TWENTY SEVEN – Saturday

Brunch:

Chocolate shakeology, ¼ c. plain kefir, water, ice

Dinner:

Baked chicken with a side salad with bacon bits and Renee’s Greek yogurt cucumber dressing and a spoonful of mashed potatoes (I’ve basically figured out that potatoes don’t bother me at this point in the cleanse, so I am keeping them to a minimum until the cleanse is over, but I don’t cook on the weekends and wasn’t going to complain)

Mood: Doing awesome today! I just needed that extra rest this week and now I’m back to feeling awesome. Spin class got my heart pumping and I was still able to accomplish a ton today! It’s so nice not being lethargic and wanting to spend the entire weekend on the couch.

Exercise: Spin

DAY TWENTY EIGHT – Sunday

Brunch:

3 eggs, scrambled

1 cup Peach Tranquility Tea

1L of water – drank throughout day

Snack:

1 c. Boom Chicka Pop

1 cup orange spice herbal tea

Dinner:

Dry rubbed ribs, a side salad with bacon bits and Renee’s Greek yogurt cucumber dressing, and a spoonful of potatoes

1.5L of water – drank throughout evening

Mood:

Feeling great – it’s really weird waking up on the weekends at 7:30am naturally, and not being exhausted. It’s a good weird, don’t get me wrong, but I was the queen of sleeping in! I don’t feel reliant at all on caffeine, my body is full of natural energy!

Weight: -0.4lbs (it’s slowing down, which is to be expected) bringing me to -8.8lbs total

Exercise: Run, Abs with Nad Week 1, Day 1

Week 5 – November 14 – November 15, 2016

DAY TWENTY NINE- Monday

Breakfast:

Chocolate shakeology, ¼ c. plain kefir, water, ice

1L of water – drank throughout morning

Snack:

1 c. Boom Chicka Pop

1 cup orange spice herbal tea

Lunch:

Dry rubbed ribs and one spoonful of potatoes

Dinner:

Salmon with a side salad with bacon bits and Renee’s Greek yogurt cucumber dressing

1L of water – drank through workout and evening

Mood: Feeling great! I’m looking forward to the cleanse ending, but SO happy with how my body has responded. Natural energy, no bloat, all great things!

Exercise: None

DAY THIRTY – Tuesday

Breakfast:

Chocolate shakeology, ¼ c. plain kefir, water, ice

1L of water– drank throughout morning

Snack:

1 c. Boom Chicka Pop

1 cup Peach Tranquility Tea

Lunch:

Goulash

500mL of water

Dinner:

Roast Beef with a side salad with bacon bits and Renee’s Greek yogurt cucumber dressing

Mood: I have the faintest start of a headache, but I know it’s due to the weather shift that’s happening right now. Other than that I’m feeling like a million bucks. Clear mind, clear body, and overall happy! This was so worth the food restrictions and first week of hell.

  • Weight: +0.2lbs, bringing me to -8.4lbs total

Exercise: Abs with Nad, Week 1 Day 2

be-different-babe

Homemade Chicken Broth

In September I attended the Wholistic Dining event, hosted by Annice Elaine Wellness and Wholistic Health YYC.

This event was about learning how to support a healthy relationship with food, body, and mind. I learned about sense of hunger, and how eating with mindfulness brings more flavor and enjoyment to food, as well as feeling more full as you eat since you are actually taking the time to digest it. Eating to nourish and enjoy, rather than for the sake of just eating.

One of the six courses this night was bone broth, which is becoming the latest health craze. I’m not usually one to jump on the latest fad, but knowing how good chicken soup is when you’re sick, I did some additional research after listening to Elaine & Annice speak about the benefits.

10 Reasons Why You Should Add Broth to Your Diet:

  1. Contains protein
  2. Nutrient rich
  3. Extremely nourishing
  4. Boosts the immune system
  5. Detoxifies the body (glycine)
  6. Supports digestion
  7. Improves protein digestion efficiency
  8. Supports skin, hair, and nail health
  9. Full of calcium and magnesium which are easily absorbed by the body
  10. Improves symptoms of: high cholesterol, joint pain, common cold, hypertension, muscle diseases, infectious diseases, jaundice, food allergies, leaky gut, inflammatory bowel disease, osteoporosis,  cramps, muscle spasms, insomnia, irritability, anxiety,  allergies, pain and inflammation

Homemade is the way to go – this is how you can really ensure that you are getting the maximum amount of nutrients into the soup as possible, and can add all your own seasonings. No artificial ingredients or additives!

I had bought a rotisserie chicken from Safeway on Sunday night, and kept the carcass. This gave me no excuses! I have been procrastinating making this myself for a while, and it’s so easy I should do it more often.

Homemade Chicken Broth

Serves 6

Nutrition/serving:

Calories: 132

Fat: 7g

Carbs: 2g

Protein: 13g

Ingredients:

  • 1 chicken carcass, skin/meat attached is fine
  • Water
  • 1 onion
  • 5-6 celery stalks, leaves on
  • 1-2 bay leaves
  • 1 tbsp. basil
  • 1 tbsp. paprika
  • 1 tbsp. minced garlic
  • Salt & Pepper to taste

Directions:

  1. Place chicken carcass in large stock pot
  2. Cover chicken completely with water
  3. Chop celery into chunks, add to pot
  4. Quarter the onion, add to pot
  5. Add in dry ingredients
  6. Slowly bring to a boil
  7. Reduce heat and simmer for 3-4 hours
  8. Strain soup into large bowl, discarding all bones and vegetables
  9. Let cool 8 hours, or overnight in the fridge
  10. Skim the surface to remove all the fat
  11. Pour cooled broth into mason jars
    • if you are freezing them, make SURE you leave 1″ of room to allow for expansion and avoid the glass breaking

 

 

 

actually-i-can

My Pranamat

I received my Pranamat ECO about a month ago now, and have been using it almost every day. I wanted to give it a really good test run before I shared my experience and thoughts on this product. There is also a discount code for you at the bottom of this post!

Here’s the basic facts:

  • Pranamat ECO is an acupressure mat
  • Acupressure is a traditional Chinese therapy that is used to relieve tension, stress, boost the immune system, increase circulation and reduce pain
  • Acupressure mats break down fat deposits under the skin and improves blood flow and cellular function – this means it can decrease the ever dreaded cellulite
  • Pranamat ECO is made with natural, environmentally friendly materials that are hypoallergenic
  • Pranamat can be used for relaxing, in your yoga practice, or for pain relief
  • Can be used on the plane, in the car, anywhere you are sitting for long periods of time and want to keep your blood flow circulating
  • FDA certified medical device
  • 30 day money back guarantee
  • 5 year warranty
  • Worldwide shipping

Pranamats are available on their own, with a pillow, or with a travel bag, in various combinations of orange, purple and turquoise.

I, of course, ordered the Turquoise/Turquoise, and as soon as I opened the box I was so impressed with the quality, vibrant color, and construction of the mat! The lotus flowers, which are the source of the acupressure, were definitely daunting and I have to admit I was hesitant to get on it in the first place.

They recommend you wear a light t-shirt the first time you get on the mat, and trust me, you need it. Those lotus flowers are SHARP. My first attempt at lying down was met with me shooting straight back up. I won’t lie to you, it was not a comfortable experience. I knew I needed to push through though, so I lay back down and focused on my breathing the way you’re taught in any yoga class.

The calmer I got, the more relaxed I became, and eventually the shock of these sharp points digging into my back went away, and it felt like a warm sensation instead. I almost fell asleep! I lay on it for about 30 minutes this first time, and when I got up, my back had hundreds of little indents from the lotus flowers, and was bright red like I had a sunburn. Note though, nothing hurt from this. I actually had a way better range of motion in my shoulders than 30 minutes earlier.

I then continued to use my mat for 20-30 minutes (almost) every day for the rest of the month. I missed a couple of days because I couldn’t find the time, and definitely found myself feeling more tight in my shoulders those days.

I was able to progress to using no t-shirt, and it definitely was another shocking attempt that first time. I love the feeling of the lotus points on my bare skin though, it gives a much deeper release. I have also sat directly on my Pranamat to release glute and hamstring tension (working out problems!) and found that to be completely relaxing. It gave me back a lot of my ability to walk after a significantly hard leg day!

Why I Now Can’t Live Without my Pranamat:

  1. I sleep better
    • I’m the world’s worst sleeper. I toss, turn, can’t get comfortable, throw the covers off, need them back on, wake up 100 times a night, you get the drift. The nights I use the Pranamat ECO I get a much deeper, more restful sleep.
  2. My back and shoulders aren’t as tense
    • I’m an accountant, meaning I work all day at a computer desk, slightly hunched, staring at a computer screen. This wreaks some serious havoc on my upper back and shoulders, since I know I don’t sit ergonomically correct. Using the Pranamat on this area of my back really allows the circulation back in to break up the muscle tension.
  3. My headaches have eased up
    • I get migraines a lot – seasonally, changes in air pressure, changes in temperature, they all affect me. Using my Pranamat ECO has helped the occurrence decline significantly in the past month. Carrying less tension in my shoulders is helping the blood flow to my head properly, and being more relaxed at night is definitely making a difference! I truly think using the Prana pillow would make an even bigger difference!
  4. It’s my “me” time
    • The 30 minutes I spend lying on the floor is now something I look so forward to. It’s a time where there is no movement, and I am focusing on my breathing – not the everyday things I need to do, not the mess in the house I need to clean up, not the next day’s work outline. I get up feeling refreshed and relaxed.
  5. My range of motion has increased
    • My shoulders aren’t locked up all the time anymore, making movements a lot easier both in the gym and at home. I can reach higher and am overall more comfortable.
  6. It’s an effective method of lactic acid release post-workout, comparable to foam rolling
    • I’m really bad about stretching and foam rolling after I work out, even though I know how important it is. Using my Pranamat ECO effectively releases tight muscles without rolling. I’ve used it for shoulders, back, glutes, and hamstrings. I haven’t been brave enough to stand on it, or put it on my quads or IT bands…yet

img_5431

Downsides:

My only “issue”, if you can even call it that especially since it has nothing to do with the actual product, is that you can’t purchase the travel/storage bag for the mat on its own. I would love to be able to take my Pranamat with me places, and store my mat away from my cats who seem to think my Pranamat is perfect for rubbing themselves on!

img_49931

Recommendation:

100% yes. If you work out and need to release muscles, carry a lot of tension, can’t get to a sports masseuse, have headaches, don’t sleep well, this mat will seriously make a huge impact on your life. Focusing on problem cellulite areas consistently will also decrease the visibility of cellulite, which is a huge added bonus. I can’t recommend it enough, and I love using it. I will definitely be getting myself a pillow so I can work even more on neck tension and headache relief.

Price (in CAD$):

PranaPillow: $125.00

Pranamat: $175.00

Pranamat + Bag: $183.00

Pranamat + PranaPillow: $270.00

Pranamat + PranaPillow + Bag: $316.00

Pranamat + Mini + PranaPillow: $378.00

No, it’s not cheap. It’s not MADE cheap. You’re paying for an extremely high quality, eco-friendly, well made mat that can relieve so many of the things I listed above, plus more, it really can’t be beat. I’ve used a knock-off mat off of Amazon, it’s honestly not the same. It does not work nearly as well as Pranamat and doesn’t release the muscles the same way. It is worth every single penny.

Plus, if you order now using my discount code: accountantscanbefit10 you get 10% off! How great is that!? Click HERE to go take advantage of the savings, and to check out the site and their products!

 

 

self confidence

Guacamole

Is there anything tastier than avocados?

That’s a rhetorical question – the answer is clearly no. I didn’t start eating them myself until the past year or so, and I’m not sure how I lived without them!

I add it to salads, sandwiches, toast, tacos, the list is endless really.

Avocado is allowed on the candida cleanse, so when I was making my meal plan for the week, I really wanted tacos and realized that I could make my own guacamole and use that as a makeshift dressing for a taco salad! No cheese or taco chips, but that’s ok, I will survive.

I cannot stand cilantro – I have that gene that makes it taste like soap, so buying guacamole often doesn’t work for me anyways, and now I have a quick and easy go-to for homemade.

I loved this so much I ended up having taco salad the next week too, because the combo was so delicious.

Guacamole

Recipe adapted from My Latina Table

Serves 2

Nutrition/serving:

Calories: 127

Fat: 11g

Carbs: 9g

Protein: 2g

Ingredients:

  • 2 ripe avocados
  • Lime juice (to taste)
  • Salt to taste
  • 1/2 tomato, finely chopped

Instructions:

  1. Peel the avocado and remove the core.
  2. Mash the avocado in a bowl until it reaches your desired consistency
  3. Add the tomato and mix well.
  4. Add lime juice and salt to taste.

Blog at WordPress.com.

Up ↑