vegetables

One Can of Organic Pumpkin…

pumpkin

 

Ahhhhhhhh, Fall is in the air (finally)! It’s my favorite season for so many reasons…sweaters, boots, pumpkins piling up on my front porch, chili in the crockpot, football games, cooler temperatures…

Even though you can get organic, canned pumpkin year around, it just sort of makes sense this time of year. It’s such a versatile, healthy, clean ingredient that is easy to come by, easy to use, and delish.

If you need more convincing, check out this article on one of my favorite sites Mind Body Green and you’ll learn pumpkin is packed with Vitamin C and fiber, carotids to help prevent aging (yeah!), magnesium, potassium, zinc…and so much more!

Instead of listing some of my favorite ways to use pumpkin (one is right here if you want to check it out), I decided to share some awesome links that give you HUNDREDS of uses for this orange nutritional powerhouse.  Enjoy!

1. Huffington Post tells you all the things you can do with one can of pumpkin

2. Greatist shares a variety of uses for pumpkin, including a cocktail (#winning)

3. Prevention gives some really different recipes such as pumpkin hummus, you know I will be trying this

pumpkin hummus
Photo credit: Prevention

4. Eating Well wants you to make a pumpkin burger, among many other options!

5. I LOVE Chocolate Covered Katie and can’t wait to try her Pumpkin Spice Latte

xo,

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My Morning Routine

Stop! Warning! This is not very glamorous.

But, as you know, I love reading about your day, your schedule, your routine, your ritual, your whatever.  I find it fascinating. Mine not so fascinating; but I am really liking my mornings now that I have a great rhythm with my ONE YEAR OLD. If you don’t care, keep on scrolling but if you’re like me and enjoy a peek into the start of someone else’s day read on.

My morning routine often starts the night before. I pull out my three tea bags and place them in a mug near my Keurig. I take a (clean, empty) baby food jar and dump about two tablespoons of cold pressed coconut water and a tablespoon of Spirulina or Chlorella powder, give it a good shake and stick it in the fridge. These couple of steps maybe save me two minutes in the morning but to me, every second counts.

Also, I don’t set an alarm, I have a baby who lets me know when it’s time to wake up.

He. Is. An. Awesome. Sleeper.

So, every morning starts the same around 7:00 when I hear Aubrey starting to coo and talk from his room across the hall. Thankfully I have always been a pop out of bed, non snooze button user so I do just that. I get right up and hit the bathroom to chug 8 oz of water and then spend about two minutes dry brushing my body. IT IS THE BEST. You can read my post on it here and a great goop article here.

Amazon

 

I then take a quick shower and get dressed. Aubrey is still chatting away playing in his crib with his lovies, happy as a clam.

My three dogs and I head downstairs, they go outside, I flip on the news, and I am off to the kitchen.

I get the hot water flowing into my mug with the tea bags I laid out the night before. Green Detox, Dandelion Root, and Skin Tea are my current favorites. I also love Big T NYC tea but if I need to grab something quick I like the Yogi brand I can buy at my local market.

 

After adding 16 oz of water to my large mug I throw in two scoops of Vital Proteins Collagen Powder. I then set it aside to cool, dissolve, and steep.

I drink a warm lemon water to chase my made-the-night-before green algae drink from the baby food jar. Guys, it isn’t tasty, it isn’t pretty, but it’s doable and it is super good for you.  I take it like a shot and drink a bit more of my lemon water.

I fix a big glass of ice water and take five pills: ashwagandha, DIM, turmeric, biotin, and a Klaire Labs probiotic.

I then whip up Aubrey’s milk, let the dogs in and feed them, and then FINALLY go get my baby (literally my favorite part of the day) around 7:30.

After getting him changed we head downstairs where he has his milk and I make him a scrambled egg, a piece of Dave’s Killer Bread raisin toast and cut up fruit (a lot of strawberries, blueberries, and mango this summer). While he eats, I drink my tea and make my game changer green smoothie with SO MANY GREENS and throw in add ons like camu camu which is super high in Vitamin C.

I share my smoothie with Aubrey and he absolutely loves it!

By this time, his sitter is arriving and I am heading to Iron & Grace for a killer workout and then off to start my day.

I am usually so full from my breakfast routine that I don’t need anything further until 1:00 when Aubrey and I have lunch together.

It probably seems like a lot but this routine really flows well for us! Now, I would love to know how you spend your time each morning!

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Heading to College this Month? Read This First!

Well, we all know those days are long behind me but I vividly remember the excitement, the nerves, and the weight I gained my freshmen year at VCU. More importantly, I remember feeling super unhealthy because of a sedentary lifestyle, eating everything from a can or a buffet, drinking beer and jungle juice and whatever else we could get our hands on, and not even thinking about working out much less walking to the gym.

Recently I stumbled upon the Instagram healthycampuslifestyle and was amazed that the pics and food choices came from a college “kid”!  I had to know more.

Turns out, Katelyn Barker is a freshmen at Virginia Tech and a Lynchburg, Virginia native (small world, once again I am reminded!).  She is majoring in human nutrition, food, and exercise with the goal of becoming a registered dietician. So she knows her stuff!

 

As a vegan and a dorm dweller, I was curious how Katelyn managed to eat, cook, exercise, etc. Thanks Katelyn for sharing your tips with BEC!

Tell us about eating on campus at Virginia Tech.

I live on campus and although there is one kitchen in my building, I never use it just because it’s a hassle. But there are definitely a lot of healthy options on campus, as well as a nutrition app for all of the dining halls and ways to make things like oatmeal and sweet potatoes in the microwave. I always have oatmeal, it is definitely my go to breakfast food with bananas; rice cakes and peanut butter is another and then I always have a bag of almonds or some other type of nuts. I don’t keep too much in my fridge, but there’s apples, maybe some carrots and hummus, and cashew milk.

You’re vegan, right?  What’s up with that and how do you get enough protein?

Even though I was eating fairly healthy before, veganism definitely ensures that I keep a clean diet which can be really hard on a college campus with all of the temptations. Now I can honestly say I don’t even think about eating any of those foods after being vegan for about three months. To get my protein without meat I try to eat a lot of beans, one of my favorite things to get on campus is a burrito bowl with pinto beans and black beans. Another thing I’ll do is make my own salad at the salad bar with spinach, which surprisingly has a substantial amount of protein, and add chick peas, kidney beans, green peas, and tofu. One thing people aren’t aware of is how much protein is in plant foods, getting protein definitely isn’t something I focus on because I know I’ll get enough as long as I eat enough natural plant foods in a day. Since I do lift I usually drink a vegan protein shake after just to get that extra boost but that’s definitely not necessary to get all the protein you need.

What do you recommend college students do for exercise?

Use the gym! It may be only time in your life you won’t have to pay for a gym membership so take advantage of it! If you don’t like going to the gym find something fun like an intramural sport, you won’t even feel like you’re exercising (you also don’t have to have ever played the sport before). If your school has an app to tell you the nutrition information of certain foods they’re serving definitely take advantage of it. By looking at VT’s app I’ve learned that a lot of the foods are very calorie dense and have a lot of sodium in them… like unnecessarily a lot, so I try to stay away from those foods. Don’t buy unhealthy food to keep in your room, if it’s there you’ll be tempted to eat it! And if you’re really trying to not put on weight, don’t drink too much alcohol. It’s definitely a big thing in college and it’s a fun way to celebrate after a hard week, but it can get the best of people and needs to be moderated. 

 What do you like to do specifically to stay in shape?

Senior year of high school I started lifting weights and found that I really liked it. So now I have a three day plan that I try to follow. I do chest and tris, back and bi, and legs and shoulders. I also am part of the Dance Company here which is a super fun way to do cardio because let’s be honest, most of us don’t like running on the treadmill for hours. I find lifting to be challenging to the mind and body and I’ve seen progress in my body so fast. It might be intimidating to start lifting when you’ve never done it before, especially in college when the weight room is filled with a bunch of buff guys, but I promise they’re all focused on themselves and if you need help with anything most people are more than happy to help you. 

We love your instagram!

I started my Insta mostly to motivate myself to eat healthy on campus and when I went vegan I used it as a tool to keep myself liable. I definitely slipped up a few times while transitioning to veganism, but that’s okay because everyone is different when it comes to switching their diet and it takes time to make that transition official. These slip ups didn’t hold me back, they just made me work harder to change my diet to a vegan one because sometimes your body craves things and its okay to give into those cravings as long as you get right back on track afterwards. Strive to be healthy for yourself and be the best you can be and you’ll be more motivated to stay on track than if you’re trying to look different for someone else. 

Thanks Katelyn for the awesome tips and beautiful pictures of your healthy food!  Follow her here at @healthycampuslifestyle.

Share this post with anyone heading off to college in a few months!

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Simple DELICIOUS Summer Side Dish

So simple in fact, you don’t need a recipe.

And just in time for your July 4th weekend festivities!

Who doesn’t love a caprese salad?  Am I right?  Super ripe, sweet, LOCAL summer tomatoes with slices of salty mozzarella and ribbons of crisp, fresh basil.  Splash on some good olive oil, maybe some balsamic and BOOM.

I LOVE THIS.

But when serving a crowd (which I do more in the summer when everyone can spread out outside) I like to serve up a chopped caprese with a twist. I add bread to put a little panzanella spin on the salad and spinach so it packs even more of a nutritional punch. Pine nuts give added crunch and texture-which to me is what takes a salad from boring to bright and something people will go back for seconds and thirds!

There is no need to measure, just add what you like in whatever amount. Here’s what you need:

  • Local cherry tomatoes, the more color variation the better. Slice in half.
  • Fresh buffalo mozzarella or burrata cheese. I will be using creamy burrata because it is INSANE. Tear into bitesize pieces.
  • Basil leaves. Either tear into pieces or slice into ribbons.
  • Organic spinach. Same as with the basil, tear or slice for easy eating.
  • Toasted pine nuts or any sort of nut you like.
  • Local, fresh bread from Lorraine’s if you live in Lynchburg or any other clean, whole wheat bread torn into bitesize pieces. Toss with olive oil and toast until lightly browned in the oven.

Put all of your ingredients into a large bowl and drizzle with GOOD, fruity olive oil and a little balsamic if you like. Dash generously with salt and pepper and serve immediately!

Voila!

Happy holiday weekend y’all!

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