Favorite Healthy Snacks.

After a long weekend of another round of Teach Training and a quick weekend trip to St. Louis for a bridal shower, I’m always so thankful for stocking up on healthy snacks. If you’re hungry, I’m normally the person to go to because I always have snacks packed in my purse, gym bag, pockets, car, desk drawers, and every other nook and cranny.

For me, the most important element I look for in snacks is sugar. If there is a high amount of grams of sugar in anything, I’ll normally avoid it. This is because if I am going to splurge on sugar, it’s going to be a delicious dessert, not added grams throughout my day when it can easily be avoided. For the most part, I’m focused on added sugar and not so much the natural sugars you’ll find in fruits, so I will indulge in plenty of fruit throughout my day.

Here are a few of my current favorites:

  • Protein Bars: My favorite brand is ONE and you can find these at most grocery stores.
  • LARA Bars: I’m obsessed with the Lemon or Coconut Cream Pie flavors.
  • Pretzel Thins
  • Fresh Fruit
    • Strawberries, blackberries, blueberries, apples, watermelon
  • String Cheese
  • 2 Good Greek Yogurt
  • Dove Dark Chocolate
  • Sliced Cucumbers w/ Homemade Ranch
  • Hummus with veggies or Pretzel Thins
  • Beanitos Tortilla Chips and fresh homemade salsa or guacamole

What are your current favorite snacks? I’m always mixing my daily eating habits around so I’ll share again in a few weeks new ideas 🙂

Stay Beautiful.

Advertisements

What To Do When In a Funk.

It happens. I’ve been in a funk myself for the last week and a half. It just seemed to be a consistent trend where I was getting bad news every time I turned around. When it rains it pours right? I’m not even a fan of that saying but it just seems to HAPPEN THAT WAY sometimes.

And you fall into a negative mindset where you’re only focusing on what is going wrong and it can be difficult at times to pull yourself out. But guess what? Only you can make the change!

“Everyday can’t be sunny or else it would all be deserts.”

I’m sharing some simple activities you can do that will build up to a brighter mood! These work together to make a big impact so take what works for you and leave what doesn’t. But try implementing a few of these into your everyday lifestyle and see what shifts and changes for the positive.

  •  Give yourself 10 minutes in the morning. Just sit with your morning coffee or tea, set aside the phone and technology, and just sit with your thoughts.
  • Set a positive mantra for your day. I personally like “Today might be cloudy, but my life isn’t cloudy.” This is a little thought you can come back to when you’re feeling frustrated or overwhelmed.
  • Take a walk outside. It is crazy what a little bit of nature can do to pull us out of our own reality.
  • Get creative! Paint, draw, write, dance, build a craft, write a song, play an instrument. Just let whatever wants to come out, come out.
  • Make yourself a nice meal. Seriously, splurge on yourself with one of your all-time favorite meals.
  • Work out. Release any built up stress or energy you have with a high-intensity run or weight training class. Or maybe, tap into your thoughts and process through a yoga flow.
  • Meditate. Sit in stillness and remove yourself from thoughts.
  • Start a gratitude journal and begin to jot down a few things that you are grateful for each day.
  • Most important: Don’t get down on yourself! You’re awesome and wonderful and you have so much to be happy for!

This change will take a bit of time. It might take a few days or weeks but focus on the positive in your life. If you’re having a hard time and need to vent or talk to someone, know I am always here! You can reach me at onedreamyyogaflow@gmail.com or in DM on my Instagram @mountainhippiehealthnut. I hope you all have a wonderful rest of your hump day!!

Stay beautiful.

What I Eat In A Day: Weekend.

On weekends, I typically stick to around 2 larger meals and a few snacks in between.

I’ll wake up around mid-morning and usually hit up a work out class. Depending on how I feel, I’ll either have coffee or pre-workout as well as a small snack like a banana or apple a few hours before class.

After class I’ll make sure I get in protein right away with a protein smoothie or a small bar.

Once I get home, I love whipping up a large breakfast. I’ve been really into egg & veggie scrambles or if I need to get in some carbs I’ll make a batch of protein pancakes (I’m obsessed with Kodak Cakes) with a banana and berries blended in. I’m super basic and love a good blended latte but not super into spending $5 on coffee so I’ll blend up my own concoction of ice, vanilla protein powder, almond milk, & espresso.

If I get hungry later in the day, I’ll snack on hummus and pretzel chips or chips and salsa.

Once dinner rolls around, I’m pulling out fish from the freezer because Spring always gets me in a Seafood mood. I’m been pairing my Dijon Mustard Salmon with sautéed veggies and homemade ranch.

Later in the evening, I’ll indulge in either a homemade protein bar or some fruit with sugar free whip cream (also maybe a glass of good red wine ;)).

Ciao.

Wine Down Wednesday #6: Squats

Were you able to guess what song I set this week’s sequence to?

Since I had a fitness instructor audition this week I decided to dedicate this week’s #WineDownWednesday to my squat sequence. So get ready to lift that booty and get tone the quads.

Video can be found on YouTube and on my IGTV channel. This week’s sequence will flow best set up on a yoga mat but you do not need one! I am cueing a few upper body moves with weights so feel free to add those into the set but also you can do this sequence just focusing on lower body.

This week’s tips:

  • Weight is in your heels.
  • Knees stay behind your toes.
  • Engage your core so you don’t dump into your stomach.
  • Chest stays lifted, open and proud.

Sequence:

  • Start with full extension squats (30x) Can add in bicep or hammer curls here for added upper body moves.
  • Stay low and pulse (30x)
  • Slow pulse stepping to the back of your mat. End in pulsing at the back of the mat (30x)
  • Full extension squat (30x)
  • Frontal kicks (30x)
  • Stay low and pulse (30x)
    • Lift right heel high (20x)
    • Lift left heel high (20x)
    • Back to right heel high (10x)
    • Back to left heel high (10x)
    • Alternate between the two (40x)
  • Step back up to the top of your mat in a low pulse walk
  • Two step Full extension squat (30x)
  • Toe tap to the right in a low pulse (25x)
  • Toe tap to the left in a low pulse (25x)
  • Hold low squat (:30 seconds)

squat

Dijon Mustard Salmon.

Happy Wednesday everyone! Wow, I didn’t realize I’ve been a bit silent lately since I’ve been SO BUSY with everything going on in my life. I plan to share later on all of that but wanted to share a kick easy meal I pulled together the other night for dinner.

I found this quick salmon recipe while scrolling through Facebook a couple days ago and was like, “I have all those ingredients… let’s do it!”. And it was QUICK and so easy!

A few items that I normally have in my freezer for situations just like these are salmon, shrimp, and frozen veggies. These are items for me that I can pull out and throw something together when I can’t think of anything else to eat. What are your items?

Ingredients:

  • 2 pieces of frozen Salmon
  • 1/2 Tbsp Dijon Mustard
  • 1 Tsp Lemon Juice
  • Seasoning of choice (I have a fish blend and garlic salt blend I picked up from Whole Foods that I like to use)
  • Frozen Veggie Blend
  • 1 Tbsp Coconut Aminos
  • 1 Tbsp Homemade Ranch

Directions:

  • Preheat oven to 425 degrees
  • In a pan, layer a large piece of foil and place salmon in the center of the pan.
  • Blend mustard, lemon juice, and seasoning in a small cup then layer on top of Salmon.
  • Fold foil together to make a pocket of the salmon and bake for around 30-35 minutes or until fish is slightly still bright pink in the middle and cooked fully on the outside.
  • While the fish is baking, sauté frozen veggie in a pan. Start with the veggies cooking off the frozen layer of ice and then add coconut aminos in the pan. Sauté until aminos are fully cooked down into the veggies.
  • Place veggies in a bowl, top with ranch, and layer a piece of Salmon on top.
  • Enjoy! 💃🏻

This is my new favorite quick meal to throw together. I also used the leftover salmon last night to throw together a quick salad with spinach, quinoa, and salsa. 😋 What are all of your favorite quick meals? They are seriously the best when in a pinch for time 👌🏻 I’ll be sharing next week about quick carb free lunches next week so stay tune!

Crockpot Chicken Tortilla Soup.

This recent snowy weather has put me in the mood for my favorite soup; Chicken Tortilla. Not only is the recipe delicious and pretty healthy but it also can be whipped up in the crockpot in just a few hours. The only work is shredding the chicken!

I was raised in a household that loved soup and my dad could throw together some of the best variations so it is always been a favorite meal of mine and additional bonus; great leftovers!

Soup Ingredients:

  • 2 Chicken Breast
  • 1 Can Diced Tomatoes
  • 1/2 Cup Fresh Diced Onions
  • 1/2 Cup Fresh Diced Peppers
  •  1 tsp Cumin Seasoning
  • 1 tsp Chilli Powder Seasoning
  • ~3 Cups of Broth (I go between Vegetable and Chicken broth – whichever I have on hand)

Topping Ingredients:

  • Greek Yogurt/Sour Cream
  • Salsa
  • Tortilla Chips
  • Shredded Mexican Cheese

Directions:

  • Place all Soup Ingredients in the crockpot and cook on high heat for 2 1/2 hours.
  • Remove Chicken and shred into pieces and place back into the pot.
  • Cook on low heat for another 3 hours.
  • Dish up into bowls, top with desired toppings, & enjoy!

Namaste.

soup

April Favorites.

Things I’m not looking forward to:

  • The N’SYNC references over the next couple days.
  • Mentions of Game of Thrones.
  • Mentions of the new Avengers movie.

Am I completely out of the loop here to be not a fan of either of the Game of Throne or Avengers? I’ve been seeing a ton of complaining that neither is “living up to the hype” but I’m also questioning if I need to have a binge session. Literally, I considered getting an HBO Go subscription. I digress.

On to my new favorites this last month! It has been crazy hectic and I can not believe it is already May. It has been snowing here the last two days and seriously making me consider why I moved away from California in the middle of the Winter. Why do I do this to myself? But the forecast is calling for 70 degrees this weekend so that will be glorious. I’ll also be attending my next fitness training this weekend so hopefully loads of new content will be coming your way.

April Favs:

  • Atteca – This is seriously my new favorite red Grenache wine lately. I received it in one of my monthly wine memberships and I immediately fell in love. It has a bold smooth flavor that pairs well with pasta and pizza (and you know my heart belongs to both of those).
  • Coconut Aminos – I’ve recently been binging on my girl, Whitney Simmons’ YouTube videos again and she is constantly been mentioning the swamp between Soy Sauce and Coconut Aminos. I made the change this last month and you honestly can’t tell the difference.
  • Running – Found my love again for one of my favorite workouts. I’ve been toying with the idea of signing up for a half marathon but I don’t want to dive in to quickly. If you’ve been following along on my Insta stories, you’ll see I’ve been playing around with interval runs mostly and normally stick to 1-3 miles.
  • Yellow + Peach Nail Polish – I’ve been seeing the bright yellow nail polish everywhere and I’m. A. Fan. It’s the perfect little touch to brighten up my mood in this random snowy weather.
  • American Eagle’s Destroyed White Wash Jeans – I know I am super late to the game on this trend but I finally jumped on board and I’m obsessed with how comfortable this fit is from AE. Also, these are on Sale for 20% off right now! (This does not mean I have gotten over the fear that I am going to sit in something every time I wear these.)
  • No Exit by Taylor Adams – I read this book in 3 days last month. THREE. DAYS. If you like suspense then you definitely need to check out this book.

Alright, see ya next year April!

May.gif