MY BREAKFAST IN A CUP RECIPE

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Screen Shot 2014-01-24 at 12.47.57 PM

(click on image to see the full size)

BREAKFAST IN A CUP

HANDFULL OF FRESH/ FROZEN BERRIES

1 tsp. CHIA

1 HALF AVOCADO

2 tbsp. VANILLA YOGURT

1 HALF BANANA

1 tbsp. OMEGA 3 FLORA OIL

1 cup OATMEAL (soaked)

1 tsp. FLAX SEED

1 tsp. HEMP SEED

A DRIZZLE OF ALMOND MILK (to help with the “slurp-ability”

1 LEAF KALE (or spinach)

**you may also add a tbsp. of peanut butter or protein powder to get all of your food groups in one sitting.

Soak your oats, chia, hemp and flax in some water, wait at least 15 minutes and then blend. I do this first so that 1. I don’t break my blender and 2. it just blends better and you aren’t slurping up mush. Add the rest of your ingredients slowly and blend, blend, blend. I like to use frozen berries so that my smoothie is icey but you can also add ice for this texture.

It is best to “eat” this before you have your morning coffee so that your body can easily absorb all of the nutrients.

ENJOY!!!!

In my opinion, it is best to use organic or locally grown fruits and veggies. As you may know, much of the produce found in the grocery stores today have been chemically enhanced, are covered in pesticides, and are lacking in nutrients that our body desperately needs.

Cow Hide? – design faux pas?

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COWHIDE

We all see it… In pictures and on the t.v., cow’s hide rugs. They seem to be everywhere lately, what with the eclectic uprise and all. I came, I saw, I bought and now… I cannot sit!!! It feels wrong, gross, and un-natural when all I wanted was the “natural feel” in my little space.

I get it: it looks good. …but it feels bad. <——- There it is, my first real “feeling” going unnoticed in design.

In this case it’s a physical thing (and now mental) for me. But,  I know many, many people who do not eat beef (sorry guys) and to think about how they feel when they walk into my home makes me cringe.

It looks good in pictures and I probably will put that rug under my boyfriends reading chair in his office, but for a living area in a home?

Depends on the person.

Me? NO and, I love a bloody steak every once in a while ;)

What shape are you?

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bodyshapes

Whats your body type?

TRIANGLE, also known as the “pear shape,” is what I have found to be my body type from various online quizzes and such. I am trying to figure out the best work-out routine and meal types for my little curvaceous figure.

The Pear Workout

Although you may think it is, cardio isn’t the most important for my body type. Although we tend to gain and keep weight on our booty’s and thighs, it’s more about evening it out with upper body exercises and core training (I put that in there, core is good for every body – wink.) The objective is to create a symmetrical look and re-proportion the triangle.

Walking, jogging, cycling or the elliptical are the best for this triangle. After going through the different advisors, I have concluded that a 45 minute workout 4 times a week is a sufficient amount of cardio. If I get bored, a 20 min sprint with 1 minute walking periods throughout, paired with some walking lunges or squats (or both) and some core exercises.

Upper body workouts should be done with moderate to heavy weights. Three sets of 10-15 reps of these exercises are suggested: dumbbell, bicep curls, overhead triceps extensions, dumbbell shoulder presses and chest presses. With progression, increase weights and reduce reps.

The best way to tone my body would be to do back-to-back-to-back exercises with three moves for the upper body, three for the lower, and three for the upper body and core — with NO RESTS between sets and 30 seconds between supersets.

Some examples of supersets:

Superset 1: Bent-Over Dumbbell Row, Lateral-to-Front Dumbbell Raise, Dumbbell Flye on Ball (3 sets each, 8 to 12 reps; use moderate to heavy weights)

Superset 2: Lunge with Biceps Curl, Squat and Calf Raise, Rear Leg Lift (4 sets each, 15 to 20 reps; use light to moderate weights)

Superset 3: Long-Arm Ball Crunch, Overhead Triceps, Extension, Oblique Ball Crunch (3 sets each, 8 to 12 reps; use moderate to heavy weights)

Cardio: Do two moderate to hard steady-paced workouts a week for at least 30 minutes with the cardio of your choice. Use your rate of perceived exertion (RPE), or how difficult the exercise feels on a scale of 1 to 10; try to keep your effort at about a 7 or 8. In addition, do one interval routine (below) each week.

Warm up: 5 minutes, RPE 3-4 (easy)

Speed burst: 2 minutes, RPE 8-9 (hard)

Recover: 2 minutes, RPE 5-6 (moderate)

Repeat speed burst/recovery for a total of 5 times

Cool down: 5 minutes, RPE 3-4 (easy)

My Pear Week – START DATE JAN 11

Day 1: 45 min run in the morning; Whole body sculpt (supersets!)

Day 2: 45 min run in the morning; Interval; Dance class. (POUND! – Sunday 11:30)

Day 3: Rest. Yoga. (aerial yoga – Monday 4:00)

Day 4: 45 min run in the morning; Upper body supersets.

Day 5: 45 min run in the morning; Dance class. (ZUMBA! – Wednesday 4:30)

Day 6: 45 min run in the morning; Whole body sculpt (supersets!)

Day 7: Rest. Yoga. (aerial yoga – Friday 4:00)

Lucky for me, I am allowed (and encouraged to have) all of my favourite types of foods: carbs, dairy (of all sorts!), protein and, of course, fruits and veggies. 

Sample Meal Plan

1,500 calories: 750 calories from carbohydrates, 375 calories from fat, 375 calories from protein

Breakfast 
1 packet instant oatmeal
1 medium banana
1/2 cup orange juice

(I usually have a smoothy with all sorts of good stuff, look for a post soon entailing all of these goodies.)

Snack 
6 wheat crackers
1 mozzarella cheese stick

Lunch 
Sandwich: 2 slices whole wheat bread with 1 teaspoon light mayonnaise, 2 ounces lean deli roast beef, 1 slice reduced-fat cheese, lettuce and tomato
5 baby carrots
10 celery sticks
1/2 cup grapes

Snack 
1 cup light yogurt
1 small apple

(I will definitely add some delicious nuts on this upping my calorie intake, but hey, it’s healthy!)

Dinner 
4 ounces skinless, boneless chicken breast, grilled and topped with a salsa made of 1/2 cup black beans and 1/4 cup diced tomatoes
1 cup steamed green beans
1 cup mixed green salad and 2 tablespoons shredded low-fat cheese tossed with 1 tablespoon low-fat dressing
1 whole wheat roll

Dessert 
1 sugar-free chocolate pudding cup

Snack
Apple

RINGING IT IN

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So here it goes, it is now 2014 and although it would be nice to see spirits high, it seems that everyone is in the same kind of mood. I ask how it feels to be in 2014 and the same old humming and hawing is received in return. I wonder what it is that is making this tone common? Is it because almost everyone got sick for the last two weeks of the year? (Except me! I woke up with a hangover and the flu January 1st, 2014… great way to kick my butt into a new one.) Or, possibly, is it because last year wasn’t fully fulfilled? For me, I have an extensive New Year’s Resolution list full of things that I haven’t yet achieved, like learning a language through and through and things that are brand new, like make a pen pal… But most of all it is basically TO CONTINUE ON MY RIGHTEOUS PATH :) As well as, start aerial yoga, ballroom dance lessons, blog once a week, workout everyday (haha!,) continue on my novel, yoga every night, and research my field of interior design on an unrelated to school basis. There are a few more, but I will leave those out for now.

Watch what you say…

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Leave It

The other day I had a whole bunch of people over at my home for the Annual USA Thanksgiving excuse-to-have-a-party Extravaganza and the funniest thing happened…

My mothers gossipy girlfriend was sitting at the fire with a group of other gossipy ladies and they got on to the topic of another woman at the party. My mother’s friend telling this woman all about Kari’s life and problems with her relationship and work, etc.

We all do it. . . talk about our girlfriend’s whether it being positive or negative. It is simply just a condition of ours. We walk in, sit down, say “oh my gosh, did you hear what happened with poor so-in-so?” and the conversation is sparked, something about someone else is better than talking about your self. Just like in this very extreme example.

When she finished telling this woman all that she could she asked her “So, how do you come to know the host?” And the woman replied “Well, I’m Kari’s mom, nice to meet you!”

You just can’t write this stuff…

Procrastination

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Every day (well, almost every day,) I think about this blog that I want to get started so badly… And then, I get distracted.

This is life, isn’t it?  All of the things that are important to you are stuck into a pile shifting from first in line, to last, to middle, to “I will get to it some day.”  All of the things with a due date get done, but they were left for last-minute and scrambled through until the last second. I live like this.  I believe that They call it A.D.D., but to be honest I think that it is simply just that word that all of us cringe to… PROCRASTINATION. Laziness is one thing. In my case, it is just a whole lot of procrastinating.  I don’t like it.  When someone meets me and looks at me and has a conversation with my intellectual self that I can be, they would think “wow! she is driven” or something of the like. But, the truth is that I am struggling with my daily goal list.  I make myself busy with unimportant things and allow the stuff that I want to do to be forgotten. When I look at the things I want to do as my daily goal list: wake up, make/ drink smoothy, write in blog, exercise, work, eat healthy, homework and school, they don’t seem so hard! I have been blessed with the chance to do all of these things very, very easily and still it all just keeps getting placed into that “I will get to it” pile.

I think that most of us have this issue, especially those of us in our 20’s. I was never guided through life with two parents who were involved in my progression, never taught how to “problem solve.” I am a part of the A.D.D. Generation. We were the ones who were given a diagnosis for our laziness, although I didn’t get to carry that card, I still come from that time.  I need to do like I want.  I need to put all aside so that I can fit in short blurbs like this to help myself get over this life style trait I was born into and to help you see that you are no different from all of us. We just need to learn how to kick ourselves in the ass.

That is all… now I must go make a cup of tea… Oh, I mean, exercise ;)