10 Things That Happen When You’re a Perfectionist

Hello, my name is Ashley and I am a perfectionist.

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Phew, okay. It feels great getting that off my chest. I know, I know, you’re all SHOCKED by the news, but seriously– let’s talk about this devil of a word for a second.

I’ve been quite open about how perfectionism played a heavy role in my past struggles with anorexia and exercise addiction, but eating disorder aside,  perfectionist like tendencies have always been present in practically every aspect of my life — and I know many of you can relate. So in the spirit of Buzzfeed and the Huffington Post (because numerical list articles are seriously my favorite articles of all time), I present to you my very first countdown article on Pretty Fit Life! A little tongue in cheek, a little earnest, and hopefully thought-provoking for my fellow perfectionists out there (you’re not alone!). The struggle is real, but don’t worry, we’ll all learn to be imperfect one day :)

 

1.)  Spontaneity is literally your worst nightmare:

(Cue the horror music). Routine keeps you sane—for the most part anyways. Sure, you like the idea of road-tripping cross-country with nothing but a change of underwear and a toothbrush, but in reality an alteration of plans requires advance notice and proper preparation (so you can at least look like you’re letting your hair down for once).

 

2.)  You don’t know how to relax:

In fact, downtime gives you straight up anxiety. You hate lazy people and fear someone will think you’re one of them if you aren’t chronically busy. You don’t believe there’s ever “nothing to do” and have an equal amount of jealousy and intrigue for people who seem to have that whole “just chillin’” thing down pat.

 

3.)  You set an alarm on the weekends…sometimes multiple:

Heaven forbid you sleep past 7:00am—after all, that would mean you’ve practically wasted the day away! If you haven’t worked out, checked your emails, prepped your food for the week, and run all of your errands before 10:00am, then clearly you’ve failed at life! When you do have a day off from work, you intend to make the very best of it by completely scheduling out your whole day out hour by hour—even the fun stuff.

 

4.)  Your new place is never “finished”:

You have dreams of your new home looking like something straight out of an HGTV special, but paint is permanent– just like the scar that will be left on your heart when you find throw pillows that match that “Bohemian Paradise” theme and you’ve already settled on “Shabby Chic.”

 

5.)  Meditation and yoga are the bane of your existence:

You SO want to be a yogi, goddamnit! Some of the most successful people in the world meditate and practice yoga every day yet you can’t get through two minutes without wondering when your car had it’s last oil change, and if you should consider switching your cat’s food to that expensive, organic, non-GMO ish…

 

6.)  January 1st is the calendar marker for another “midlife crisis”:

Yes, you have a midlife crisis–every year. You make lengthy lists of resolutions, apply to new jobs and/or Master’s programs, purchase a pricey gym membership, and shout phrases like “What am I doing with my life!?” You commit that this year will finally be the year you find yourself, and for a while you believe it– until the snow melts at least.

 

7.)  You fear you’re never good enough:

You question whether people like you, whether you’re good enough at your job or at your relationship, and whether you’re a success or a failure. In fact, you probably question this every day. Unless you’re being acknowledged or praised, you feel you’re being condemned. You live in fear of disappointing others—especially yourself.

 

8.)  You second guess everything:

You’ll never be truly satisfied with your decisions—even if they were the right call to make at the time. For you, the grass is always going to be greener on the other side and you’ll spend your whole life wondering “what if I did this instead of that…” Yes this will come up A LOT, but you also know it’s toxic to spend too much time here—dwelling in the past will prevent you from looking to the future.

 

9.)  You don’t know what “happy” is:

Happiness seems like a magical, sparkly, unicorn that everyone can see but you. Yes, you get happy feelings like a normal human being, but whether or not you actually are happy…. you’re not so sure. You tell yourself “I’ll be happy when I (fill in the blank).” But when one goal is attained, you just immediately set another one, and then another one—preventing you from basking in the glow of achievement for long. Long story short, happiness comes from within–it’s just going to be a little harder for you to find it.

 

10.) No one knows how insecure you feel:

You’re a PERFECTIONIST for crying out loud! That means you’re perfect, REMEMBER?? False. Sure, on the outside you’ve got it together. People actually admire your crazy schedules, to-do lists, daily routines, and disciplined workout regimens– but little do they know how much time and energy it takes to keep up with this perfect persona. Little do they know that deep down, we wish we were a little more human like you—because it’s starting to look pretty perfect…

 

So, let’s just all take a word of advice from Tay Tay herself…

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 And learn to be a little more like Michelle Tanner.

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Because blue-haired, Bride Wars Kate Hudson is right…

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I mean…even Beyoncé isn’t perfect ;)

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Healthfully Yours,

Ashley Michelle


Part I: You’re Stronger Than You Think You Are

Credit: oursoleintent.com

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“You’re stronger than you think you are.”

 

If you’ve ever taken one of my spin classes, you already know that this is my motto. Whether I’m shouting it from the bike when we hit a round of Tabata (right after a monster hill climb of course), or gently encouraging the friend who wants to get her health and fitness back on track, it’s something I wholeheartedly believe. Each one of us is SO much stronger than we realize.

 

We have unlimited potential.

 

This idea of being “stronger than we think we are” has gotten me through some rather trying times in life. From making the conscious decision to enter eating disorder recovery to being confident enough to audition as a spin instructor and pursue my personal training certification, I had to remind myself that the possibilities were endless if I just tapped into that fire burning inside me. Everyone has had these moments in life–moments when they’ve doubted their strength or questioned their ability to succeed at something. These moments are driven by fear– namely fear of failure. In just these past few months alone, I’ve had the chance to apply this concept to my life once again in a new and scary way– both literally and figuratively.

As I started to write this post, I planned to go in a completely different direction before the words took a form of their own. All my writers out there know exactly what I mean :) . I read through the post at least seven or eight times trying to decide if it was even worth sharing such a personal account– after all, who cares about MY life story, right? Well, in the spirit of Eating Disorder Awareness Week, I decided to take a leap of faith– no fear, just truth. If I can touch one life, or motivate one person to believe they truly are stronger  than they think they are (eating disorder related not), well, my fears are unfounded and my job has been done.

 

And wouldn’t you know…

Here you are, reading my truths.

THANK YOU.

 

Once I hit 1,000 words and realized I was only halfway done with the point I was attempting to make, I realized I have two pretty distinct stories to tell about two pretty distinct times in my life. So in order to save you from reading a novel on your iPhone or tablet screens, and to best tell my story, I’ve decided to split the post into two separate parts. The next post will go up later this week. As we head into Part I, allow me to give you some context…

 

A little over 8 years ago I hit rock bottom.

HARD.

 

Rock bottom lasted for so many months that I started to give up on life as I knew it. I was suffering from a debilitating eating disorder–anorexia nervosa, lost touch with amazing friends–both old and new, drifted from family and loved ones, and was forced to take sophomore year off from college. Life was so miserable and lonely and at times that I didn’t even care to see the light of the next day. I felt like a failure.

When I looked in the mirror I saw a monster and when I looked inside, I saw the same thing. I was unrecognizable to myself in every way shape and form that one could be– physically, mentally, and emotionally. I was living a vicious cycle of starvation, weight loss, over-exercising, hospital admittance, back to home, starvation, weight loss, over-exercising, hospital re-admittance (etc…)– this cycle lasted too many times to count. I was trapped.

Occasionally, it would become too much for my family or doctors to take and the cycle would be peppered with inpatient/outpatient programs that sucked me even deeper into the secret world of eating disorders. Having come from a place in my mind where I thought I was alone with this eating disordered mindset to essentially living in a test tube with other people who’s irrational weight and body thoughts were just as crazy– if not crazier– than my own, well, let’s just say that could make anyone lose their mind.

The first few tries with these programs failed miserably. I had never identified myself with have an eating disorder before. Even after the first handful of times I was admitted into the hospital, I thought my medical team was crazy for putting such a seemingly negative label on me. In my head, I was trying to be “healthy” — I was just exerting more willpower and more control, than the average human being. Even in failure, in my mind I was still winning. Yet every time I entered one of these programs, my Type-A competitive personality got the best of me. If I couldn’t win anywhere else in my life, at least I’d win at this. So, instead of getting physically and mentally better, my disease fed of of the other girls’ illnesses. At my most vulnerable I learned how to be better at anorexia.

 

Then something happened.

I looked around, and everything was moving but me.

 

After months of living this deadly game I started to realize something. My friends were back in school. They were getting internships, dating new people, making new friends, living with new roommates, going on trips, studying abroad, and filling their Facebook feeds with silly, drunken photos of their weekend escapades.  ME on the other hand? Ashley, the straight “A” student who loved to run, dance, and write– the same girl who had big dreams to tackle, thrived off of success, and was always moving towards a goal– was completely stationary.

 

I was holding myself back from everything I loved and everything I desired to be.

I was my own worst enemy.

 

And THEN I was readmitted to the hospital. At this point in the game the doctors, nurses, and CNAs knew me too well and they all knew the drill (weight check, Ensure, blood work, Ensure, EKG, Ensure, bed rest, Ensure, IV fluids, Ensure, forced feedings, Ensure, vitals, Ensure, repeat). I felt like a nuisance– a stupid, stupid, girl who couldn’t get it together. Here I was chugging water before every doctor’s appointment so I could try to “trick the scale” into believing I didn’t need to go to the ER–and for what? For a few more days of “freedom?” Living this way was NOT freedom. It was a death wish. 

I truly never wanted to become “one of those ED patients” who spent years of her life in and out of the hospital because she couldn’t do the one thing every human is expected to do to survive– EAT. I felt bad for those patients, and a part of me felt so separated from them…yet I was becoming just that. But it wasn’t always about the food. It wasn’t always about the calories or the way my hip bones protruded “just so.” It was about self-worth and the high expectations I had set for myself. The one thing I had going for me in life was also the one thing that was sabotaging my recovery– CONTROL. If I could just harness that disciplined energy and use it for something good, deep down I knew I could beat this.

 

I HAD no choice.

At this point it was a game of life or death.

 

The real saving grace of this whole destructive situation was school. I WANTED to go back to college. I WANTED to succeed. I WANTED to make a difference in the world, and most importantly, I didn’t want to disappoint my family. Heck, I was the girl who needed to be 10 steps ahead of everything for my own peace of mind, and here I was 100 steps back. I knew I had to work towards a goal and I knew I couldn’t go back to UMASS Amherst where my eating disorder began (I was scared about what people would think of me, and the memories were too difficult to face–plus, it was way too easy for me to hide and slip back into old ways at such a big school). I also knew I was on a strict timeline– those transfer applications had to be IN. When my doctor (who specialized in THE toughest love around) told me there was NO WAY I’d be able to go back to school by the fall, the fighter inside me came alive. Miss another year of school. HELL. NO.

 

Tell me I can’t do something and I’ll prove you wrong– take it or leave it, that’s me.

 

And wouldn’t you know that was the LAST TIME I was ever admitted to the hospital :) . I was ready to try this recovery thing for real. So right there in my hospital bed I wrote my essays and filled out my transfer applications and just a few days later my parents were driving me to the renowned Renfrew Center for Eating Disorders in Philadelphia. I was committing to my recovery, and on my own terms.

Now, don’t get me wrong. It wasn’t all rainbows and butterflies from there. A few days into my stay I was celebrating my 20th birthday on bed-rest in a new home with dozens of people I didn’t know. I wasn’t allowed to use a phone or computer and I felt detached from the world around me (this is to keep you focused on recovery). Out of fear (due to lack of control) I started to revert back to my eating disorder minded ways. I’d secretly throw out or spit out any medicine I was instructed to take for the fear that it was some sneaky “weight-gaining drug” (for the record, they were just vitamins and yes, I understand how insane it seems now).  I’d pour out cups of Gatorade I was supposed to drink to balance out my electrolytes. I’d wake up in the middle of the night to silently exercise and I’d do squats during my morning shower– until I was caught for both and put back on bed rest for misbehaving (this poor behavior is a very big no no in ED treatment– especially as I was on strict exercise restriction). Clearly, I was still very sick in body and mind. I was scared. And I needed to be there for a while–and I was.

After a few weeks I started seeing young women who came to center after me leaving before I did, and once I started to feel physically stronger (no more bed rest or grounds restrictions) I realized I needed to focus on something deeper than how skinny or fat I felt or I wasn’t going to get anywhere. Now that I had the proper nourishment and brain capacity to start thinking clearly, I needed to find the root of the anorexia and heal my mind. Sounds simple, right? Hardly.

I’ll be honest, this piece is still a work in progress– even close to eight years into recovery. For me, my eating disorder wasn’t always just about being skinny. Yes, of course a large part of it was about this, but again, it all came back to wanting control. During my freshman year of college I felt pressure– mostly from myself–to be the best, look the best, and feel the best. I wanted to have it all– the brains, the beauty, and the body to match– and I feared I wasn’t good enough. In my mind, you were supposed to go to college to find yourself. You were supposed to leave that high school persona behind and MAKE something of yourself. I wanted to be extraordinary, and I wanted people to take notice–because anything less than the best just wasn’t an option in my book. And guess what? I’m still that same control-driven girl today, but in a different (healthier!) way.

 

I want to be successful,

I want to be happy,

I want to be healthy,

& I want to make a difference.

One day I hope I will :) .

 

When it came time for me to leave Renfrew a few months later, I certainly wasn’t 100% ready and the work wasn’t done (unfortunately insurance dictates this piece of the puzzle) but this time, I was on the right track. With the love and support of a few friends and family, and with my incredible Mom by my side, I was recovering beautifully enough to go back to school at Roger Williams University that fall. A fresh start with a new environment, new friends (who I’m lucky to call my BEST friends), a new, supportive boyfriend (who I’m still madly in love with :) ), and a new beginning was JUST what I needed. And while life was far from perfect (I still had to attend class, drive to the doctor once a week, and visit the campus health center for weigh-ins twice a week until I could prove I was stable), I was far from where I started.

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Credit:www.positiwitty.com

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The next 3+ years looked pretty perfect on the outside, and for some time they were. But I was so fearful of my past and so adamant about it never happening again that I often wouldn’t check in with myself to see how I was really feeling inside. I tried very hard to hide my past– I never mentioned a thing to my boyfriend until well after we both graduated, and I didn’t fill in all my roommates until we practically became sisters.

 

I wanted to keep moving forward and never look back– constant motion made me feel best.

 

The next part of my story highlights my journey through recovery from then to now. Even all these years later, I was recently shocked to realize that some of those same self-destructive behaviors were still living in me in an entirely different way and continuing to hold me back from being my best self. Be sure to check back here in a few days for the next piece to my story –Part II: You’re Stronger Than You Think You Are :) .

 

Healthfully Yours,

Ashley Michelle

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Hey 2014…WHERE Did You Go?? (A Pre-New Year Reflection)

 

WOW.

Another year gone by– just like that.

 

I know I say this every year, but as I get older, time really does seem to fly. I mean, it feels like just yesterday I graduated from college, moved to the city, went vegan, and started this blog. Now–4 years later– so much has happened in my life (both good and bad), but I feel like I’m finally on the right path and taking the right steps to become the person I want to be.

 

“Success means having the courage, the determination, and the will to become the person you believe you were meant to be.” –George A. Sheehan

 

Isn’t it funny how much things change?

 

People change. Relationships change. Priorities change. New friendships are forged, old friendship are revisited,  and sadly some friendships just fizzle away. As time passes, it may be hard to remember why certain things seemed so important to us and why other things didn’t seem important enough. Regardless, no matter how much change takes place in our lives, it’s vital to recognize one little fact– when transformations take place, we’re not giving these parts of our lives up…we’re gaining something else much bigger. We’re unearthing a deeper connection to ourselves that will hopefully take us one step closer to realizing our dreams.

 

“We do not grow absolutely, chronologically. We grow sometimes in one dimension, and not in another; unevenly. We grow partially. We are relative. We are mature in one realm, childish in another. The past, present, and future mingle and pull us backward, forward, or fix us in the present. We are made up of layers, cells, constellations.” – Anaïs Nin

 

This year has been quite a year for me– and my life has changed a bit since my last New Year’s blog post. On the upside, I’ve had the chance to visit some wonderful places and see some wonderful things. I traveled to California and celebrated my 27th birthday at a delicious vegan restaurant outside of L.A., I enjoyed a sun-filled, tropical, Aruba vacation with my loving boyfriend, spent time with family and friends over the summer in beautiful Cape Cod, and enjoyed the “City that Never Sleeps” in all its holiday glory. I also had the chance to see four of my closest friends walk down the aisle and marry the loves of their lives (there really is no better feeling in the world than knowing that the people who you hold so near and dear in your heart now have their hearts taken care of for the rest of their lives :) ).

On the fitness front, this year has been extra exciting. I became a Spinning instructor at my gym, Healthworks Fitness Center for Women, and I finally took the plunge and am in the middle of pursuing my NASM Personal Training Certification. For a time I was diligently studying for the GRE, as I plan to pursue my Master’s degree in a health/fitness concentration at some point in the near future, but until I can decide 100% what field I want to be in (and seeing as I have none of those pesky science requirements completed before I can actually apply to any of the programs I am interested in) this chapter of my life is still a work in progress– something I am still learning to be okay with :) . I love nothing more than expanding my knowledge and constantly learning new things, and I am lucky that my passion (health and fitness) is an ever-developing field. This means I’ll always have something new to discover and share with all of you!

On the downside, this year has also had its challenges (but we’ll keep it light for today :) ). For starters, I have not devoted half of the time and energy I want and need to devote to this blog and my other writing prospects. My full-time job has changed quite drastically and while more responsibility and new challenges are privileges I gladly welcome, I have found that after stressful day at work and long hours on the computer, my creative energy starts running pretty dry (as I write this post, I am on my first real vacation since April– and those creative juices are finally flowing again! Woo hoo!). The funny thing is, this blog makes me pretty damn happy, and once I just sit down and start writing, I feel at home and I quickly forget about any stress that may be wearing on me. In actuality, I should probably be writing MORE to de-stress after a yucky day.

 

One of my goals for 2015?

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Credit: http://www.keepcalm-o-matic.co.uk

 

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KEEP WRITING BABY!

 

There are so many things I want to share and so many things I want to accomplish– including trying out and reviewing a variety of fitness classes in the Boston area (so far these past few weeks I’ve conquered BODYPUMP, SoulCycle, and Turnstyle Cycle!). I also plan to tackle some other group fitness certifications. I’d love to teach a variety of classes at my club and/or other local gyms. But most important of all, I want to challenge myself.  Sure, taking on more responsibility at work, studying to become a NASM-CPT, and working towards graduate school are challenges in themselves…but I want to challenge my mind and body in a few different ways in 2015.

 

First, I want to push my body to be stronger and fitter than ever before– and I want to do it the healthy way.

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Yes, I workout like crazy and eat healthy, but I certainly don’t get enough sleep and I certainly don’t always give my body all the recovery it deserves and needs (this personal training certification is teaching me so much already!). So this year, I vow to check-in and listen to my body and give it what it needs when it needs it a little more diligently this time around– I have a feeling the results will be surprising :) .

 

Second, I vow to be at peace with where I am now.

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It’s so easy to get caught in up everyone else’s lives– who’s coming, who’s going, who’s accomplishing what and when. The truth is– NONE OF THAT SHOULD MATTER! Facebook and Instagram (of which I both use and love!) make it so easy to compare yourself to the rose-colored life presented by others– to worry about who’s buying a house, who’s getting married, who’s having kids, who has a kick ass job, who’s losing weight/gaining weight, and who’s making more money. The fact of the matter is, life isn’t a race– and for someone like me who is VERY competitive…I can easily get caught up in the whole “Keeping up with the Joneses”  thing. But when I really step back and think about it– I realize what’s the rush? I’m on my way to becoming the successful, happy person I want to be and as long as I’m reaching my goals…I see no reason to want to be like anyone but myself :) . Everything is going to fall into place exactly when it’s supposed to.

 

Third, I want to bring a whole lot more LOVE into my life this year.

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That means I’m focusing on what’s really important– relationships. Family and friends bring color to your life, and when you start to let those loving relationships fade away, the color fades too. I know it’s impossible to stay connected to everyone (and not every relationship is a positive one that deserves your time and attention) but it’s important to hold on to the people in your life who make you want to be a better person — both inside and out. I for one know I’ve (unintentionally) lost touch with some pretty spectacular and special people over the past few years. Life gets crazy, careers take precedence, people move, and time flies by. That’s why I’m making it my goal to fill my heart up with as many family and friends  (and memories!) as I can this year. (Hey friends, wanna hang?! Reach out to me! :) ).

 

So what’s my plan for 2015?

Sit back and enjoy the ride!

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Well… maybe we won’t sit ;)

 

I have plenty on my plate to keep me busy, and of course I’ll keep you all informed about new developments along the way. But like I said earlier, time isn’t getting any slower and I intend to live and love every moment to the fullest. So cheers to 2015 everyone! Let’s hit our goals and make some great memories. You’re going to see (and hear!) a heck of a lot more from me this year ;) .

 

Healthfully Yours,

Ashley Michelle

 

 

Hey prettyfitlifers! I LOVE to hear from you!

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What do you want to see on Pretty Fit Life this year?

What kinds of articles/recipes/fitness tips?

Let me know!

The content on this blog is for YOU!

 

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Eating Vegan in California

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I think I’ve found my calling.

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Eating…

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& traveling…

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& eating some MORE!

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Eating healthy, that is ;)

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(New TV show perhaps? I’m looking at you Food Network!)

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A couple of weeks ago, the boyfriend and I took a quick trip to California to visit some family who live right outside of Los Angeles. I had never been to the West Coast before so I was looking forward to experiencing the warm weather and the laid back Cali lifestyle à la Katy Perry, KUWTK, Real Housewives, and The Hills (I know, I know…go on–judge me!). Yet, even though I had the chance to (window) shop along Rodeo Drive, catch a glimpse of the famous Hollywood sign, and experience the fabulous-ness of Beverly Hills–for me, the most exciting part of the trip was something different…

 

So what was my fav thing about this little getaway?

THE FOOD OF COURSE!

Duh ;)

 

Los Angeles is known for much more than its sexy beach bodies, high-profile celebrity residents, extravagant movie sets, and TV studios. Los Angeles also happens to be one of the most vegan-friendly cities in the United States! (Other cities include Austin, TX, Portland, OR, New York City, NY, Chicago, IL, Seattle, WA, Salt Lake City, UT, Las Vegas, NV, Boulder, CO, and Richmond, VA– according to PETA). So–naturally–as soon as we booked our flights I began Googling vegan restaurants in the area.

 

For once I finally knew that keeping in line with my plant-based diet while traveling would be a piece of (vegan) cake!

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(Oh, and spending my early mornings running around the city in nothing but shorts and a tank top in mid-January was a pretty sweet bonus too :) ).

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This was perhaps the first time I’ve gone away and felt completely nourished and healthy and didn’t suffer any travel-induced tummy troubles– large in part thanks to my Kimberly Snyder probiotics (for those of you who have been wondering, I highly recommend you give them a try–they’re worth every penny). So, rather than bore you with my itinerary day by day, I thought I’d keep this post short and sweet and give you what you really want…PHOTOS! Yes, you better believe I Instagrammed my little heart out all the way through every Cali breakfast, lunch, dinner, dessert and restaurant. I apologize in advance for any poor image quality– all of these photos were taken with my iPhone! And of course (as always), if you have any questions about my trips, or if you want some tips and tricks for easy vegan traveling, please comment, emailInstagram, or Tweet me! I LOVE hearing from my prettyfitlifers :) .

 

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This became my typical Cali breakfast-- tea, fruit, and peanut butter on a rice cake (best enjoyed on an outdoor patio overlooking the water ;) ).

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Sometimes I'd get a little creative... peanut butter + banana = love. TRUE LOVE.

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A shot from our first vegan lunch stop! We ventured to Veggie Grill-- a vegan/vegetarian-friendly, fast-food-type chain (think Panera). I got some roasted root veggies and a side of sesame kale. The boyfriend ordered fish tacos (see background) and loved them. ee wasn't quite up for a vegan challenge yet! Don't worry...he'll get there!

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The kale needed a little extra somethin' somethin'-- so I asked for a side of creamy ginger-tahini sauce. Perfect.

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YES!!! WE MADE IT TO GLOW BIO! (The amazing organic café/restaurant created by the one and only--my idol-- Kimberly Snyder!). You might just catch one of her celebrity clients hanging around the café or drinking a Glowing Green Smoothie if you're lucky ;) .

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Of course I couldn't decide what to order. Everything looked amazing! Finally, I settled on a veggie and quinoa teff wrap (teff is a supremely healthy, gluten-free grain with amazing health benefits-- it's full of B-vitamins, minerals, and antioxidants). I've been avoiding gluten and heavy carbohydrates for a few weeks now and I feel incredible. Still, I often crave some substantial (yet healthy) carbs and this wrap was JUST what I needed. Oh. And obviously I had to order a "Glowing Green Smoothie" on the side-- even the boyfriend drank some!

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The boyfriend also tested out Kimberly's "Raw, Vegan, Taco, Gorilla Wraps" -- made with walnuts, cumin, coriander, salsa, tamari, chili powder, and collard greens. UM...YUM?? I deemed we were splitting our meals as soon as I had one bite of this incredible creation. The recipe is straight out of her Beauty Detox Foods book and you can bet I'll be replicating it myself!

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After a day of walking around Long Beach later that week, the boyfriend and I needed some quick eats. We found a cozy Lebanese restaurant and ordered some appetizers to nibble on. This spicy hummus was particularly divine.

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I also ordered a side of spicy roasted veggies-- I prefer dipping vegetables in hummus instead of filling up on empty pita bread calories.

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This was by far my favorite visit of the trip! Native Foods Cafe is the premier chef-crafted vegan restaurant in the Cali area. It has attracted praise from publications like VegNews, USA Today and Zagat (among others!). The boyfriend and his dad were kind enough to take me here on my birthday on our last day in California.

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Native Foods Cafe has been around for over 20 years! So cool. They also have an incredible selection of infused waters and iced teas-- I mixed some citrus green tea with watermelon fresca. So tasty!

 

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It was super hot out the day we went to lunch here, so I ordered the Ensalada Azteca Salad-- a cool and refreshing bowl of crunchy veggie goodness. I enjoyed my meal so much I mayyyyy or may not have begged the cashier to open a Native Foods Cafe back in Boston :) . Someday? Please??

 

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Here's a close-up shot of my delicious lunch. The currants and pepitas were an excellent touch!

 

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Here's the boyfriend's amazing looking meal-- he wasn't so amazing upon first glance at the menu however (I could see a small wave of panic hit his face as he scanned through the lunch options). I don't think he quite realized that this was truly a 100% VEGAN restaurant. With words like tofu, seitan, quinoa, and "Native Chicken" in every dish, I had a feeling he was regretting the suggestion. In the end however, he was a true sport and tried something new--tempeh tacos slathered in guacamole, cilantro, fresh veggies, and a creamy chipotle sauce. And you'll NEVER believe what happened...HE LOVED IT! In fact, as soon as we got home to Boston, he ran out to buy all the ingredients and made himself tempeh tacos for dinner 3 days in a row--Vegan. Win.

 

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My boyfriend's Dad is a little more adventurous when it comes to vegan eats (he had been here before). He enjoyed a Greek Gyro Earth Bowl over quinoa and topped it off with peppered seitan, hummus, and a lemon-garlic sauce. Yum!

 

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Okay...so it had to be done. I mean, COME ON! How could I turn down a big ol' bowl of these babies. These sweet potato fries were delectable--a hint of cinnamon really rounded out the overall sweetness of the dish.

 

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Shot of the interior: The café looks simple but don't let that fool you-- the food is anything but.

 

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The Native Foods Cafe is in a unique little location-- it's centered among a little village of shops that pride themselves on offering organic/sustainable items. This little boutique is actually an organic nail salon! I didn't have time to stop for a quick mani, but I'd love to stop by the next time I visit.

 

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This Vietnamese restaurant was right across from Native Foods Cafe. I love the natural look of the patio seating area. When I have a chance to go back to California, I want to test it out for sure.

 

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Right around the corner from Native Foods is a funky looking wine bar and restaurant-- check out those wine bottle chandeliers! Future craft project...?

 

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LOVE this idea! All of the restaurants in this little green community put their menus in their respective mailboxes. No more walking all over creation to find a restaurant that everyone agrees on :) .

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I ADORE this-- a beautiful quote written on store-front stairs across from Native Foods Cafe.

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The sun wasn't cooperating, but I love this wooden sign "road map."

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For dinner every night the boys fired up the grill to cook up some meat and other manly things, but I didn't mind--this meant I had the full reign of the kitchen! My dinners in California tended to be a slightly different version of the same meal in order to keep things quick and easy. I'd start by roasting a big pan of spicy garlic veggies (peppers, onions, mushroom, zucchini, summer squash etc...) drizzled with teriyaki sauce and tossed atop a salad with a dollop of hummus instead of dressing. Add a small scoop of rice on the side and voilà! dinner is complete. For this particular meal I added some low-fat cilantro pesto and sweet and spicy chipotle sauce to the rice (a Whole Foods find!) as well as a couple of slices of avocado to the mix. The pita bread in the front of the picture (also an impromptu Whole Foods buy) was quite a treat-- it was stuffed with lentils and spices and tasted incredible with a dab of the pesto and spicy chipotle sauce on top. Sadly, they don't make it here on the East Coast-- I practically tore apart our Whole Foods trying to find it! :( .

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Another version of my roasted veggie dinner salad-- topped with mango salsa and cashews.

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The lighting is rather harsh here, but this is the typical scene from our nightly patio dinners. Eating outside reminds me of family summers down the Cape...I can't wait for June to get here already!

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Another roasted veggie salad with spicy cilantro rice.

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A close-up of my mango salsa veggie salad.

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If I ever opened up a cupcake store-front, THIS is what I'd imagine it would look like. I mean, how adorable is this place?! The boyfriend and I stumbled upon the bakery (called Casey's Cupcakes) while shopping at Fashion Mall. Obviously I had to take a closer look...;)

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Not vegan, but this cake is so pink and girly I could die.

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CHEAT ALERT!!! Wouldn't you know...a VEGAN cupcake ;) . This is possibly the BEST vegan cupcake I have ever tasted-- and I don't even like chocolate cake! The frosting was absolutely PERFECT (boyfriend agreed). Now, if only I could have smuggled a few more on the plane ride home...

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Here's a shot of the interior. Check out the colorful cupcake display!

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Okay, so I promise I did manage to purchase some non-edible souvenirs to take home from California. I'm a sucker for inspirational quotes and messages, so when I saw this bracelet at an adorable shop called Laurenly Boutique I had to snatch it up. After all, every now and then we should all remind ourselves that we're beautiful-- inside and out :) .

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I also picked up an infinity knuckle ring (all the kids are doing it, right??).

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After a restless night of traveling home from California, my body was craving some healthy post-flying fuel. I made some almond cocoa chia pudding topped with coconut and honey roasted cashews to properly fuel up after a loooong flight and relaxing trip.

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While I’ll gladly eat West Coast food any day, I’m still an East Coast girl at heart. Keep an eye out for a future post where I’ll share some of my favorite vegan hot spots around the Boston area. Who knows where my next adventure will take me… :)

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Healthfully Yours,

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Ashley Michelle

 

 

 


Back in Action! Rockin’ Your New Year’s Resolutions

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I have three addictions.

 

Shoes.

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Statement necklaces.

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And SMOOTHIES…

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I swear — I’ll never get bored with a single one of them as long as I’m experimenting with the latest trends (YES. Smoothies can be trendy. And NO I will not be giving up any of these three things for a New Year’s resolution. You can’t make me).

 

Shoes and jewelry exciting? Sure! I’d bet most of you are on board with that. But smoothies? You’re probably thinking that they can be pretty boring– but I beg to differ! In fact, this past fall I did a 30-day smoothie challenge and wasn’t bored one bit! It all started when I kept Instagramming pictures of my tasty smoothie concoctions day after day. Finally, a friend asked if I was doing some sort of smoothie challenge. When I told her I wasn’t, she demanded I create  little a project out of this thing in the form of a 30-day challenge. It sounded pretty fun to me so I obliged.

 

Besides.

I never turn down a challenge.

 

For 30 days I had a healthy vegan smoothie for lunch and/or dinner (sometimes breakfast too!) and experimented with different ways to keep them interesting. And you know what? I enjoyed whipping up tasty recipes so much that I extended challenge well beyond the 30 days. You may think I’m crazy, but allow me to let you in on a little secret….

 

If you do something over and over again, it becomes HABIT! (Promise).

 

Eventually that habit will become routine, and routine ultimately shapes your life. Once you truly put your mind to something and get in a groove, it becomes much easier for you to implement change into your daily life. Some people say it takes 21 days to create a new habit, but I don’t exactly believe that’s true (and neither do scientists). The reason? Everyone’s brain is different. For instance, it usually takes me three or four days before I can get into a new routine, but it may take someone else longer– and that’s okay! Change is never easy, but it does get easier over time (you know it’s the truth!).

 

And what better time for change than now?!

Can I get a “Happy New Year?!”

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Credit: brit.co

 

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Now that it’s officially 2014, the resolution season is upon us (over a week upon us at that!)…and you know what that means– everyone and their roommate, sister, brother, mother, boyfriend, uncle (etc…) is promising to exercise more, eat right, start a cleanse, and lose those stubborn pounds. First of all, I applaud you for wanting to take charge of your health– there’s absolutely nothing wrong with resolving to be a healthier, happier, better version of  YOU. However, moderation is key and tackling your resolutions in a healthy, mindful way will make all the difference in the world when it comes to resolution success.

 

While I can’t exactly be there in person cheering you on at the gym, cooking up your dinner, and reminding you to put down the pint of ice cream (I swear I would if I could!), I can help to get you on the right track. I’ll be here posting healthy recipes, ideas, and motivating tips to keep you inspired along the way–feel free to Instagram, tweet, comment, and Facebook me with your progress! I love to hear from my prettyfitlifers :) (P.S. WATCH OUT WORLD! I just got a Ninja blender over the holidays so keep an eye out for all my tips and tricks for building a better smoothie!).

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And don’t worry if you haven’t set any healthy goals yet– you have the ability to start now!  But to get you started off on the right foot, I thought I’d share a few of my tried and true tips for success first:

 

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Ashley’s Tips for Success:

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1.) Be realistic:

That list you made with 20 different resolutions? Guess what. You’re biting off more than you can chew, and that’s a recipe for failure. Try to pick the resolutions that mean the most to you (stick to one to five, although even five is a bit generous) and focus all of your energy there. After all, there’s no need to overwhelm yourself before you’ve even started! Set yourself up for success, and success will be yours. REMEMBER: A New Year’s resolution doesn’t need to start the minute the clock strikes midnight on January 1st. You can start today, or you can start tomorrow or the day after that. JUST REMEMBER– YOU NEED TO START :) .

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2.) Be specific:

Do you want to eat healthier? Do you want a toned, energetic body? Do you want to try a vegetarian/vegan/gluten-free diet? Rather than just saying these things, PLAN out how you are going to accomplish these goals. Your focus should be on making lifestyle changes that you can carry over from year to year rather than starting crazy crash diets and cleanses that will keep you on track for a week only to make you irritable, starving, and ready raid the cabinets for a decent snack. Instead, plan out a specific approach.  For example, start eating healthier by packing a healthy, veggie-filled lunch the night before so you aren’t tempted to hit the vending machines or unhealthy cafeteria food at work. Get a healthy, toned, energized bod by cutting out processed foods and sugar and make a point to sweat it out (almost) every day (yes, walking and yoga can count! Just crank up the intensity ladies). Try a plant-based diet, but taper off slowly. Swap regular milk for almond milk in your oatmeal or smoothies and commit to eating fish/meat only three (mayyybe four) times a week. As you get more comfortable with creating hearty, plant-based recipes, you can reduce meat consumption further (i.e. eat organic meat just 1-2 times per week, cut out cheese and dairy etc…).

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3.) Write it down!

Once you know the direction you’re headed…WRITE IT DOWN! Buy yourself a pretty little notebook and create a contract for yourself based upon the plans you’ve devised above. Use the notebook to keep track of your successes, and yes, even failures. A slip up doesn’t mean you’ve blown the rest of 2014…after all, you have the whole entire year ahead of you to make up for it! Write down the mistake, accept that it happened, and move forward. Having to write down that you didn’t do something is often motivation enough to get you back on track and working even harder than before.

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4.) Hold yourself accountable:

Tell people your plans! I don’t mean you have to broadcast all over Facebook, Instagram, and Twitter, but if that’s your thing…go for it. Tell your best friend, your boyfriend, your roommate, you mom and let them know how motivated you are to keep up your healthy New Year’s habits. Have them to check in with you or ask you how it’s going. If those who are close to you know your plans and feel as though they are a part of them, they just might cut you some slack when you ask if you can host a healthy dinner party at your place instead of  heading out for game-day pizza and beer :) .

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5.) Be positive:

I can’t stress this one enough. BE POSITIVE, BE POSITIVE, BE POSITIVE! Change takes time– it isn’t going to happen overnight. But you are going to hit your goals much faster if you are positive during the process. Negative energy is crippling– believe in yourself and have faith. If you want change badly enough, you will get there. You’ve already committed…that’s the hardest part of all. Now sit back and enjoy the ride!

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6.) Reward yourself with love and happy things:

Okay, this sounds a bit fluffier than it really is but hear me out. Changing your lifestyle, being healthy, and keeping New Year’s resolutions are hard! be sure to love and honor yourself throughout the process. Meditate, buy yourself a nice book, take a bubble bath, get a manicure, buy new workout clothes, get a massage, take a nap, bake a healthy treat (don’t reward yourself with naughty food!)….the option is yours! Set some goals for yourself in that little notebook of yours and do something nice for yourself each time you reach one. After all…you deserve it!

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 It also doesn’t hurt to find a little inspiration :)

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Credit: quotesandsayingsblog.com

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Credit: herbalife mom

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Credit: thethingswesay.com

Credit: Pinterest.com

Credit: yourdailyenlightenment.wordpress.com

 

Credit: Pinterest.com

Credit: dailypositivequotes.com

Credit: peachypalate.com

Credit: Pinterest.com

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My new year’s resolution?

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To get back into my blogging schedule! Life got a little hectic these past few months, but I’m back and better than ever before. I can’t wait to share my healthy posts with you all and I can’t thank you enough for all of your loyalty and support– I love each and every one of you to the moon and back. And if I can leave you with just one word of advice as you head off to conquer those resolutions for the rest of 2014, it’s this:

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Stay motivated and you will amaze yourself at what you can do!

 

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Healthfully yours,

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Ashley Michelle xo

 

 

 

 

 

 

 


Eating Vegan in Spain

“The world is a book, and those who do not travel read only one page.” — Saint Augustine 

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Beach umbrellas in Malaga

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This year has been pretty incredible. I mean–ME–the same girl who was once afraid of planes and never used to take vacations or go anywhere exciting–has been to Italy, Aruba, and now SPAIN all in just nine months. So allow me to let you in on a little secret…

 

I finally caught it.

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My plane to Madrid!

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I’ve got the TRAVEL BUG.

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First and foremost, let me offer my sincerest apologies for being missing in action this summer. Thank you Prettyfitlifers for being so understanding during my brief hiatus. I’m beginning to realize that blogging is pretty darn close to a full-time job, especially as I find myself getting pickier and pickier with the content I aim to feature on my page. I promised myself when I started this blog that I would never put up a post just to put up a post. Everything that I publish is carefully thought out, written, photographed and edited until it’s ready to be put out there for all of you :) . Unfortunately, this means that each post can take quite a bit of time to go live! Writing for Pretty Fit Life is my true passion, however, seeing as I already have a full-time (paying!) job–and a new one at that– when work calls, I must answer :) .

 

And thank goodness I do…or I never would have been given the opportunity to go on this amazing trip to Spain!

 

You see, Spain wasn’t soley for pleasure (though I still enjoyed every second of it). I actually had the opportunity to go on an EF Tour for work. What does that mean exactly? Well, for 11 beautiful days I criss-crossed my way through Spain, hitting Málaga, Granada, Seville, Córdoba, Madrid and Barcelona all along the way. And I wasn’t alone on this action-packed adventure–I was accompanied by a group of middle school students, a handful of teachers, another EF staffer (known as a tour consultant), and one awesomely patient tour guide.

 

Crazy? Probably.

Educational? Absolutely.

Amazing? Yes. DEFINITELY.

 

Unfortunately I didn’t have enough room in my luggage to pack my computer on this little trip–YEP…this girl packed for 11 days and only brought a carry-on. BOO-YA! (Those of you who know me understand that this is an INCREDIBLE feat—I once brought a hairdryer camping for goodness sake). I did, however, have my phone. So even though I couldn’t blog in real-time (as much as I’d hoped I could), I managed to Instagram my way through all six cities.

 

And I don’t think I missed a beat…

I took almost 1,000 photos.

 

Okay, so I was definitely “that tourist” who took pictures of anything and everything (a rock Ashley? Really??). But I was just so memserized by every little piece of this gorgeous country that I wanted to document it all (thankfully, by the end of my trip I had become much more selective with my picture-taking). I’m equally embarrassed to admit that I went to Spain not really knowing much about the country’s incredibly rich history. But all that changed the moment I met Laura–our EF tour guide. This incredible lady knew it all! I would never be able to fit everything I learned into just one blog post (and don’t worry, I won’t turn this into a history lesson) but just so you can see exactly what I was up to while on tour, here’s a little breakdown of my trip day by day:

 

Experience Spain

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Photo Credit:

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Day 1: SPAIN!

Fly overnight to Spain

 

Day 2: Málaga & Granada

Meet my Tour Director and student group at the airport. Relax on the beach in Malaga before traveling to Granada.

 

Day 3: Granada

Take a guided tour of Granada, visit the Alhambra, visit a Moroccan tea house, attend a traditional flamenco show.

 

Day 4: Granada & Seville

Visit an olive oil farm, travel to Seville, take a walking tour of Seville, attend a classical flamenco show.

 

Day 5: Seville

Take a guided tour of Seville, visit the Seville Alcázar, visit the Seville Cathedral, visit the Seville Bullring, enjoy free time in Seville, take a salsa dance lesson, take a boat cruise along the river at night.

 

Day 6: Córdoba & Madrid

Travel to Córdoba, visit the Mezquita, continue on to Madrid, try vegetable paella.

 

Day 7: Madrid

Take a guided tour of Madrid, visit the Royal Palace, take a walking tour of Madrid, visit the Prado Museum.

 

Day 8: Madrid

Visit a local school, visit Dali exhibit, enjoy free time (aka shopping + sangria :) ).

 

Day 9: Madrid & Barcelona

Experience an AVE train to Barcelona, take a guided tour of Barcelona, visit Parque Güell, take a bike tour around Barcelona.

 

Day 10: Barcelona

Take a walking tour of Barcelona, hit the beach and explore the city on my own.

 

Day 11: USA

Depart for home :(

 

Yep. Our days were pretty jam-packed. And thanks to our knowledgeable tour director, they were pretty awesome too. Laura guided us through each day in each city perfectly. She also guided us through breakfast, lunch, dinner and every meal in between–YES–she even managed to help little old vegan me not go hungry. In fact, Laura made me feel like quite the VIP, calling restaurants ahead of time and speaking to the chef to ask (en espanol of course) whether or not certain meals were made with (or could be made without) dairy, eggs, beef stock, chicken, fish (etc…). Now, I successfully ate my way all through Italy as a vegan, so I figured Spain would be pretty similar. And while Italian food is still my favorite (helloooo can you say soy gelato??) Spain proved to be a pretty manageable place to maintain a plant-based diet– it just meant getting a little creative every now and then.

 

The fantastic thing about Spain and Italy is that they rarely use butter in their cooking (unlike traditional American fare). Instead, olive oil is the product of choice– this makes perfect sense given the fact that these two countries are the leading olive oil producers in the world (Spain accounts for 43.8% of the world’s production while Italy accounts for 21.5%). This took a lot of the guess work out of ordering food since I wasn’t left wondering whether or not butter was used to cook my veggies, rice (etc…).  And even better? Where there’s olive oil, there are bound to be plenty of olives!

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"Aceitunas" (olives) + sangria = the perfect afternoon snack :)

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And olive trees…

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Unripe olives on an olive tree in Seville

 

And hanging out near those olive trees also happen to be plenty of orange trees (just my luck! :) ).

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In addition to olive oil, did you know that Spain is one of the world’s foremost exporters of oranges?  Orange are everywhere (especially in Seville). I was amazed by the amount of fruit dotting the public trees.  One afternoon after lunch I reached up and plucked a big, juicy orange from one of the many trees lining a busy street in Seville but our tour director quickly shooed my hand away and informed me that the fruit was not for eating. Turns out there was a reason why all of those oranges were still sitting pretty in their branches. You see, in Spain there are three main types of oranges– sweet oranges (Valencia oranges), blood oranges, and sour oranges (Seville oranges). Turns out all of those oranges I saw in the trees were the sour oranges, and they were still up there because they’re too bitter to eat as a piece of fresh fruit alone. Instead, sour oranges are used to make marmalade, liqueurs, spices, and teas. I actually had the opportunity to try some fresh marmalade at a Spanish olive oil farm and it was pretty tasty– much more bitter than the sugary stuff we have here, but yummy nonetheless.

 

I also had the opportunity to taste test some of the farm’s fresh olive oil and learn some fun facts about the oil. For instance, olive oil should always be stored in a dark container because the light can putrify it (so all that olive oil in clear glass bottles? Don’t buy it!). We also learned all about olive oil production (it’s quite tedious, so I won’t get into it right now but feel free to read all about it here!)  Instead, let’s focus on the important stuff…

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Olive oil tasting in Seville

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Like sangria…

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And “cerveza” (beer)…

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And “alimentos” (food)…

 

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And more sangria…;)

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(Okay. So clearly you now know my weakness…)

But naughty drinks aside…let’s talk about the food! Since this trip was essentially an all-incusive tour, most of the meals were already planned out. This meant that we had set menus at area restaurants or ate set meals at the hotel restaurants. Now, I’ll be quite honest and admit that not every meal was a hit on this trip– for the first couple of nights at our hotel in Granada I was served a plate of soggy and bland canned green beans, artichokes, carrots, cauliflower, and white asparagus (not exactly the tastiest meal in the world)– but thankfully the food situation got much better, especially when we went out to eat.

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A disappointing meal...

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An amazingggg meal! :)

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I already mentioned that the Spanish love their olive oil, so no need to worry too much about butter– but the Spanish also love their pork…which meant I had to be extra careful about asking for things  ”sin carne” (without meat) when it came to ordering food. Thankfully the most popular type of Spanish cuisine — tapas– provided me with plenty of veggie options to choose from.

 

Tapas are a variety of small appetizer plates (both hot and cold) and snacks that can be shared with friends or combined to create a full meal. This was perfect for me because all I had to do was order a few veggie plates and I’d have a complete dinner. Plus, I loved being able to sample and taste a few different things rather than order just one main course off the menu.

 

Some of my favorite things to order were “pimientos de padrón” (small, sweet, green peppers roasted in olive oil and sprinkle with sea salt), “aceitunas” (olives), “verduras asadas” (roasted vegetables), “espinacas con garbanzos” (spinach, olive oil, garlic, and garbanzo beans), “humus” (hummus), “champiñones salteados” (mushrooms sauteed in olive oil and white wine), and “pan con tomate” (bread topped with tomato, olive oil, and garlic).

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Roasted pimientos

 

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A bowl of olives is a tapas staple!

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Roasted veggies never get old. I could eat them every day.

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Looks terrible...tastes delicious! You've gotta trust me on this one...

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Hummus is yummy in any country :)

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Bad lighting, good mushrooms!

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"Pan con Tomate" is the perfect snack after a day of touring

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Soup, better knows as “sopa” in Spain, is another typical menu item I was thankful for. Almost every restaurant has some sort of veggie-based soup to choose from which made eating out much easier for me. The most common soup I came across in every city was gazpacho. To my surprise, however, traditional gazpacho soup is not the same kind of gazpacho we have here in the United States. Spanish gazpacho is a cold, tomato-based soup made by blending tomatoes, soaked bread, cucumbers, garlic, olive oil, vinegar, and salt in a food processor until silky smooth. The first time I saw the soup, I was convinced there had to be dairy in it because it seemed to have a creamy consistency. Nonetheless, the waiter assured me gazpacho is dairy-free and the smoothness comes from blending the oil and bread (I Googled the recipe later and confirmed the waiter’s explanation was the truth :) ).

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Silky smooth gazpacho

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Oh…and did I mention it tastes amazing??

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Another popular soup on many menus is “sopa de lentejas,” or lentil soup. I  would order this option over gazpacho when I felt I needed to get an extra dose of protein in my veggie-heavy diet.

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Hearty but healthy lentil soup

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As popular as tapas are in Spain, this wasn’t my only option for every single meal. I was actually able to enjoy a few well-rounded vegan dinners here and there as well. Couscous, lentils, grilled veggies, salad, and the popular Spanish rice dish known as “paella” were all fair game. I even found a couple vegan restaurants– one in Madrid and one in Barcelona. Sadly, the Madrid restaurant was closed when I finally had a moment to slip away and venture out on my own, but I was able to test out the vegan restaurant in Barcelona :) (pictures below!).

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Couscous mushrooms blood orange salad

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Marinated veggie taster plate-- Spain goes "simple vegan" :)

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Saffron gives this vegetable paella a beautiful golden hue

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Simple salad with white asparagus-- I found this to be a salad staple in Spain

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Roasted peppers, peas, asparagus, tomato, and rice plate-- drizzled in olive oil and sprinkled in sea salt...perfection!

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More roasted veggies...

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Pecan couscous with curried carrots and eggplant

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This meal was SO good...I asked for it again! Peas, tomatoes, rice, peppers, lettuce (with less olive oil this time). Simple!

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Pineapple carpaccio for dessert-- looks unimpressive...tasted INCREDIBLE!

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Assorted melon for dessert. The yellow melon is a Spanish melon and is quite possibly the most sweet and tasty melon I've ever had!

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Even a tea girl like me had to have some Spanish coffee...or "espreso" in this case :) .

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Believe it or not, aside from enjoying amazing vegan Spanish food, I also enjoyed some amazing places!  So, I wanted to leave you with some fun photos in addition to food photos that I snapped over the course of my trip. Enjoy!

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Famous Flamenco show in Granada-- the studio is built into a cave in a mountain!

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Yes, even in Spain I found my bubbly water :)

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Rioja-- a delicous Spanish wine and newfound love

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Street in Cordoba

I found my knight in shining armor in Spain!

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A beautiful sunny day in Barcelona (plus my attempt at an artistic "selfie"...)

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More dried fruit

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On a boat cruise in Seville

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Fountain in Barcelona

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The 1992 Olympics Barcelona Fish sculpture

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The Sagrada Família in Barcelona

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Enjoying sangria in Madrid :)

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A view from my morning run in Granada

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Ceiling decor in Barcelona

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Gorgeous flowers in a Seville garden

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Original Roman bridge to Cordoba

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Bullring in Seville

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Flamenco cave in Granada

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The Barcelona shoreline

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Overlooking Barclona

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Fancy Spanish melon

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Flamenco dancer in Granada

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Biking in Barcelona

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Church tower in Cordoba

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A little friend I made during my morning run in Madrid :)

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At the Park Güell in Barcelona

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Park Güell in Barcelona

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Even the doors are pretty in Spain

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The streets of Malaga

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Beach in Malaga

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Plaza de España in Seville

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Mezquita-- the Mosque-Cathedral in Cordoba

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Enjoying the marina in Barcelona

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Driving between cities we saw lots and lots of sunflower fields. Absolutely gorgeous!

Olive trees at an olive oil farm

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Entrance to Alcazar-- Seville Palace

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Cake from a (wait for it!) VEGAN restaurant in Barcelona!

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Veggie and bean burgers also from the little vegan restaurant in Barcelona

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Fancy ceiling lamps in Granada

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Striking a pose in Barcelona

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Not all those who wander are lost.” — J.R.R. Tolkien

 

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Fabulously Yours,

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Ashley Michelle

 

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Sources:

Olive Oil Production

Experience Spain EF Tour 


Best Ever Oatmeal Cookies (with chia seeds!)

 

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When I’m bored, things can get pretty dangerous.

Particularly if I’m anywhere in the vicinity of a kitchen…

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You see, I don’t do well with being “bored.” I’m the kind of person who feels the need to be in a constant state of motion–always doing, creating, and working on something.

 

The bonus?

 

Boredom is pretty much an open invitation for some serious recipe experimentation– no matter what the hour (and you can’t put a time cap on inspiration people!). When I’m bored, I will literally rummage through every one of my cupboards and every inch of my refrigerator and try to create a masterpiece out of whatever I can find. And believe me, when you stock the kitchen like I do, It’s a Christmas miracle if I can pull a decent dinner together! But what can I say…I love  a challenge. “Chopped” has nothing on me.

 

Thankfully, what often starts off looking like a dangerous experiment typically turns into a delightful surprise – I’ve actually come up with some of my best recipes during these random bouts of boredness. So it’s a good thing I got a little ancy last weekend…because inspiration struck around, oh, 11:00 on a Saturday night when I suddenly found myself hell-bent on creating this quick and easy vegan oatmeal cookie recipe…

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You see, the boyfriend and I had just gotten back from watching the Red Sox game at a bar down the street when I decided it has been far too long since I’ve put up a recipe post (I know, I know. Please forgive me :( ?). Originally I had the idea to whip up some overnight oatmeal (don’t worry, recipe to come!) so that breakfast would be all set and good to go pre-spin class the next morning…but I had a little hankering for a midnight snack ;) .

 

Cookies and milk anyone?

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So.

There I was. 

11:30 at night. 

Baking…

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I starting tossing together a whole bunch of ingredients (eyeballing rather than measuring them) and in about 10 minutes, a dozen soft and chewy oatmeal cookies emerged on a plate ready for the boyfriend to taste-test…

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After a moment of hesitation and the “look” — that “how on EARTH did you bake something in 10 minutes?” look– he took a bite and declared “These are the BEST oatmeal cookies… EVER!” And the best part of all? Aside from being 100% delicious and 100% whole grain… these vegan cookies are lower in sugar and lower in fat than your traditional oatmeal cookies. Plus, the added chia seeds provide a healthy dose of omega-3s for good measure!

 

Betcha wonder where I got the name, huh? :)

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Comfy pj’s, ice-cold almond milk, and warm and cozy cookies?

Go ahead.

Tell me that’s not heaven.

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Needless to say, the first batch of oatmeal cookies didn’t last very long. And to be honest, since I tossed the ingredients together without doing any measuring, I was worried I wouldn’t be able to replicate this amazing recipe again…

 

But don’t worry!

EVERYONE REMAIN CALM.

Here it is :)

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Cookie on.

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Best EVER Oatmeal Cookies

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Ingredients:

  • 1 cup whole-grain oats
  • 1/3 cup whole-wheat pastry flour (regular flour will also work if you don’t have pastry flour. Looking to make these gluten-free? Sub extra oats for flour)
  • 1/2 cup brown sugar (for a lower-sugar version, feel free to cut back on the sugar and sub in a little stevia. Just be sure increase the applesauce by 2-3 tablespoons so the batter isn’t too dry)
  • 1 tablespoon chia seeds (optional, but are a healthy way to get your omega-3s!)
  • 1/2 (heaping) teaspoon cinnamon
  • slightly over 1/2 teaspoon baking soda
  • 1/4 teaspoon salt
  • 1/3 (heaping) cup of applesauce
  • 1 & 1/2 tablespoons coconut oil (you can try to cut this out for fat-free cookies, but I cannot vouch for the taste/texture without it…plus, a little healthy fat is perfectly okay!)
  • 1-2 individual boxes of raisins
  • Optional: try adding in 1 tablespoon of maple syrup, 1 tablespoon of shredded coconut,a small handful of chocolate chips or a few drops of vanilla stevia (for extra sweetness)

 

Directions:

  • Pre-heat the oven to 350°.
  • Mix all the dry ingredients in a bowl and set aside.

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  • Mix all the wet ingredients in another bowl and add to the dry ingredients– mix well.
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  • Grease a cookie sheet with all-natural, non-stick spray or coconut oil.
  • Spoon batter into little balls (slightly smaller than a golf ball) and place them on the cookie sheet.
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  • Bake for 8 to 10 minutes (or until they start to brown around the edges).
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  • Note: The cookies will be very soft when you take them out of the oven and may not look done– don’t worry–they will firm up as they cool.
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  • Serve with an ice-cold glass of almond milk :)
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  • Store cookies in an airtight container in the fridge for up to 5 days (if you don’t eat them right away that is!)
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Go on.

Show those late night munchies who’s boss!

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Healthfully yours,

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Ashley Michelle

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My Favorite Things: Vegan Grocery List Edition!

 

 

Photo Credit: yes-butno.com

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Shocker, right?

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So…what do I eat?

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Well, as you can imagine, I get asked this question all the time. Strangely enough people still like to assume that being vegan goes hand in hand with being deprived. I mean if we can’t eat meat, milk, and cheese… we must be starving, right??

 

Thank goodness both you and I know that’s just not true :) .

 

I’m pretty sure I’ve never walked into a grocery store and thought to myself “Oh weary me…there’s absolutely nothing that I can eat in here!” In fact, it’s quite the contrary. I could literally spend hours browsing around Whole Foods and Trader Joe’s discovering interesting new foods I have yet to try. More often than not, my cart becomes so full of fun and exciting ingredients that I have to force myself to put some things back! (i.e. raw cashews are how much? Too much. A girl’s gotta budget after all!).

 

However, while I love to try new things, I do have a few favorite grocery items that have become pantry staples and/or make their way into my cart each week when I go food shopping. So since questions about what I eat are in fact the most common questions I get on this blog, I thought I’d share 30 of my favorite things with you.

 

 

Your Revamped Vegan Grocery List: Ashley’s Favs

 

 

Photo Credit: alittlemarket

 

 

 

 1.  Almond Milk (unsweetened):

Even if I wasn’t vegan, I’d still be baking and making my oatmeal, smoothies, cookies, cakes, and ice cream with this stuff. The creamy consistency of almond milk seems far more decadent than the mere 35 calories and 2.5 grams of fat per 8 oz lets on (I buy the Whole Foods unsweetened kind). Don’t love almond milk? Try coconut milk instead! It adds a nice tropical flair to whatever you add it to while only clocking in at 50 calories and 4 grams of fat per 8 oz. May I also suggest using it in a nice curry sauce or a creamy pina colada?

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2.  Apples:

An apple a day keeps the munchies away! When I’m craving something sugary or sweet in the afternoon…a juicy apple is just the fix I need. Apples nix my cravings and fill me up thanks to a heavy dose of fiber (3.3 grams in just one medium apple). I like to slice up my favorite kind (either a Fuji or Gala) in the morning, toss it in a baggie or Tupperware container (for easy snacking) and store it in the fridge to keep the slices crispy and cold.

 

3.  Arugula/Butter Lettuce:

Arugula (a spiky-looking little lettuce) is a great addition to any boring old salad. The slightly spicy/peppery flavor pairs perfectly with a citrus dressing or topped with orange sections, dried cranberries and walnuts. Feeling crazy? Use arugula in place of basil for a fresh take on your typical pesto. Butter lettuce is another one of my snazzy salad staples. It’s sweet flavor and a smooth texture goes wonderfully with slices of ripe avocado and bites of crunchy apples or juicy pears. I also find this type of lettuce is pretty voluminous, so it fills up my bowl, and me, quite nicely :) . You can easily find butter lettuce in the refrigerated veggie section of most  grocery stores.

 

4.  Beets:

Beets are most definitely a love it or hate it kind of food. I for one happen to absolutely adore their deep, earthy flavor. Whether thrown on top of a salad or roasted in the oven and eaten on their own, beets are an antioxidant-rich, anti-inflammatory , detox-promoting addition to any veggie based meal. Just be careful when preparing…these babies stain! (Which actually makes for an awesome natural food coloring).

 

5.  Betty Lou’s Just Great Stuff (powdered peanut butter):

To say I’m addicted to this, well, just great stuff would be an understatement. Not only is Betty Lou’s powdered peanut butter a healthier, (figure-conscious) alternative to traditional peanut butter (and a godsend to pb-crazy people like me), but it tastes amazing too–especially mixed into oatmeal, spread on top of toast or scooped into a banana smoothie! Just mix a couple of tablespoons of the peanut powder with water and voilà! Instant peanut butter for a mere 45 calories and 1.5 grams of fat (and the chocolate peanut butter version only has 40 calories and 1 gram of fat :) ). You can find it in the health food section of Shaw’s, online, or at Whole Foods. And you just may never want regular pb again.

 

6.  Better N’ Peanut Butter:

This is another awesomely tasty peanut butter alternative. It has a stickier consistency than the real stuff, but it tastes just as delicious—I personally like to spread it on CocoLite crisps (see below) and top it with slices of banana or add a spoonful to my dessert hummus. Oh. And it’s only 100 calories and 2 grams of fat for 2 whole tablespoons! Guilt be gone.

 

7.  Cayenne Pepper:

If you read my last post, then you already know how much I love cayenne. Not only is it a metabolism boosting superfood, but it also has the ability to pump up all sorts of food, drinks, an even dessert. Sprinkle a little pepper on your salad or in your protein shake for an extra kick. Heck, sprinkle it in this chocolate bar recipe or a batch of brownies for an unexpected and spicy (yet tasty!) surprise.

 

8.  Chia Seeds:

You already know I’m obsessed with these babies. Not only are they full antioxidants, iron, calcium, potassium, and omega fatty acids (to name a few key nutrients), but these heart-healthy, energy-boosting seeds offer the most nutritional bang for their buck— 3 whole tablespoons go a long way and pack only 10 grams of healthy fat, 10-12 grams of protein for 160 calories. This makes it a great staple for anyone looking to stay fit and trim ans full of energy.

 

9.  Coconut Oil:

Chances are you’ve heard the hype about the stuff, but have you tried it for yourself? If not, buy it. BUY IT NOW. Use it anywhere you’d use butter (that’s why it’s a vegan’s dream) or oil.  It’s a perfect addition to any baked good and adds an exotic flavor to veggie stir-fries and noodles. And while you’re at it…slather some oil on your hands and lips– it’s fantastic for dry skin or as an eye make-up remover too! Check out the health benefits of coconut oil here (from Dr. Oz) and here (from Shape magazine).

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10.  Cucumbers:

Sliced cucumbers are the perfect snack, so I always make sure to have a container full of them in the fridge. There’s nothing more refreshing than a cool, crunchy cucumber dipped in hummus, sprinkled with pepper, or even spread with a dab of almond butter. Of course, cucumbers taste perfectly fine on their own as well! Long day at work? Give yourself an at-home spa treatment. Place a couple of slices on your eyes for instant realization and instant de-puffing. Glass of wine optional ;) . (Want to up the presentation factor? Use a small heart-shaped cookie cutter to cut your cucumber slices into pretty little hearts. Cute!).

 

11.  Dates (whole-pitted):

Dates are nature’s candy. They taste exactly like caramel! Trust me. I like to use dates instead of refined sugar for sugar-free baking and I like to snack on a few dates during the day for a satisfyingly sweet (yet healthy!) treat. Dates are also a good source of calcium, potassium, and fiber. Looking for a great pre-workout treat? Stuff three dates with an almond for instant energy on the go. You can find dates next to the raisins and other dried fruits in most grocery stores.

 

12.  Edamame:

Oh edamame. What would I do without you? I practically go into panic mode if I realize I’ve  run out of this Ashley staple. I consistently have at least four bags in my freezer (two bags of shelled edamame and two bags still in the pods). I like to cook up a whole bag of the shelled kind and keep it in the fridge all week-long so I’m just one handful away from a quick and easy snack, or I’ll add a few spoonfuls of the beans on top of salads. I also like to cook up a bag in the pods so I have a healthy appetizer to accompany my meals. Edamame is by far my favorite protein source ( ½ cup clocks in at 7 grams of protein for only 120 calories). Just be sure to buy organic—soybeans are often the victim of GMOs. Want some yummy edamame recipes? Check out my Toasted Sesame Green Bean and Carrot Salad and my Protein-Packed Confetti Quinoa recipes!

 

13.  Frozen Veggies:

Don’t have enough time to make a healthy dinner? Blasphemy I say! If you have frozen veggies in your freezer, the you have NO excuses. Toss those babies in the microwave and top with a zesty sauce or salsa and black beans and BAM. Instant dinner in 5 minutes. Done and DONE.

 

14.  Garbanzo Beans (chickpeas):

These beans are another pantry staple of mine—and at only 89 cents a can (from Trader Joe’s), it’s easy to keep plenty of them in your kitchen. I use these versatile little legumes for baked goods, dessert hummus, or to toss in a salad or stir-fry for extra protein. I’ve been dying to experiment with roasting chickpeas, so keep an eye out for a recipe soon! Looking for some healthy dessert recipes? Try my LOW-FAT Chocolate-Covered Cherry Dream DipNaughty Biscotti (Gluten Free!), Soft and Chewy Cinnamon Spice Cookies (Gluten-Free!), and my Healthy Cinnamon Apple Pie Squares (Gluten-Free!).

 

15.  Hummus:

If I had to name the one thing in this world I couldn’t go without every single day…hummus would be that thing. I often have at least three different kinds open in my fridge at any given time. Whether spread on Coco-Lite Crisps (see below), eaten with raw veggies, or topped on a salad in lieu of salad dressing, hummus is easily my best figure-friendly alternative to all those fattening dips, dressings and spreads out there. My favorite hummus tends to come from Trader Joe’s—be sure to try out their three-layer hummus (a multi-layer sampling of classic, red pepper, and cilantro hummus)  and their sundried-tomato basil hummus and be ready to get addicted.

 

16.  Kale:

I don’t know how it took me so long to discover this cruciferous green, but boy oh boy am I glad I did. Whether steamed with fresh veggies, sautéed with garlic and olive oil, or baked with nutritional yeast into crunchy little chips, once you start eating kale you just won’t want to stop. I legitimately get “kale cravings”—something all my fellow kale eaters will understand! For a tasty kale recipe check out my Post-Holiday Detox Salad and my Spiced-Up Cranberry Orange Stuffing.

 

17.  Lentils:

Lentils! Where have you been all my life?! These little guys also made their way into my kitchen a little late in the game…and now I can’t get enough of them. Lentils have a very bold and earthy flavor and taste especially nice with savory dishes like sautéed mushrooms or in a big ol’ bowl of roasted root vegetables. You can even mash them up to make vegan “meatloaf” or veggie burgers—they hold together quite nicely and amp up the protein in every dish. I like to buy the packages of pre-cooked lentils from Trader Joe’s in their refrigerated section.

 

18.  Nut Butters (almond, sunflower):

For those days when you’re sick of regular peanut butter (is that even possible?) or, if you’re just looking for a change, sunflower butter and almond butter are lovely stand-ins. The nutrition facts are pretty much identical to that of plain old PB but they each have completely different flavor profiles. Almond butter has a much more subtle flavor and a much grittier texture than peanut butter. It tastes fabulous topped on a bowl of steaming oatmeal or blended into an icy smoothie. Sunflower butter has a much stronger flavor and a thinner, smoother consistency which makes it a perfect spread for warm toast. Sunflower butter can also be blended into dessert hummus or used in place of peanut butter for a creative new take on peanut butter cookies. I like to buy the individual serving packets for easy packing and portion control.

 

19.  Nutritional Yeast:

Don’t be weirded out by the name—this tasty little condiment adds a slightly nutty and cheesy flavor to vegan dishes, plus it’s high in vitamin B-12 and protein. Nutritional yeast tastes great in a savory meals like macaroni and “cheese,” sprinkled on fresh salads, or mixed into warm sauces and stews. I usually buy it in tubs from Whole Foods or you can buy the Bragg’s brand it in the natural sections of most grocery stores.

 

20.  Pears (Bosc, D’Anjou):

When I’m getting a little bored with apples (or if I just want to mix things up a bit) I’ll turn to a similar fruit—pears!  Bosc or D’Anjou pears happen to be my favs. I’ll poach or sauté them on the stove and add them to a cinnamon-spiked couscous or quinoa instead of apples in my holiday stuffing, chop them up and add them to my Fruity Tutti Fruit Bowl, or slice them up and add them to a salad with my Very Berry Vitality Vinaigrette. Of course, pears taste amazing just on their own, if you’re not looking to get overly fancy.

 

21.  Pineapple:

Did you know pineapple settles the stomach? It’s true! Why do you think they always serve it at Chinese food buffets ;) . Aside from the fact that pineapple can prevent indigestion and stomach inflammation, it also tastes pretty incredible–sweet enough to eat for dessert, yet versatile enough to toss in a stir-fry or  blended up and added to a sesame ginger dressing/dipping sauce.

 

22.  Pumpkin Pie Spice:

If you want to make anything taste cozy and indulgent, this spice will do the trick. I used to put cinnamon on everything– sprinkled on fruit salad, added to protein shakes, mixed into peanut butter, added to cookie dough, dusted on toast…the list goes on and on– but as soon as I bought some pumpkin pie spice to make my vegan pumpkin pie, I realized it’s not just for Thanksgiving!  A mix of cinnamon, ginger, cloves, allspice and nutmeg, this spice gives you more bang for you buck and makes everyday dishes taste like the holidays.

 

23.  Raw Almonds/Sunflower Seeds/Soy Nuts:

Looking for a way to crush your hunger while getting  healthy dose of fat and protein? Nuts and seeds are the way to go. I’ll often grab a handful of soaked almonds for a pre or post workout snack or I’ll toss some soaked sunflower seeds on top of my lunch salad to fill me up nice and good. I recently started soaking my almonds and sunflower seeds when I learned that doing so results in increased enzyme activity, greater absorption of the food’s nutrients by the body, a reduction in tannins, and increased digestibility. Check out this simple tutorial on how to soak your nuts and seeds here. And don’t worry–if you’re sick of almonds, peanuts, and sunflower seeds, soy nuts are a tasty alternative. At 6 grams of fat, 10 grams of protein, 5 grams of dietary fiber, and 145 calories per 1/3 cup, these little nuts (which are actually soaked, roasted soybeans) are a figure friendly version to most other nuts out there. Toss them with raisins and granola for an easy homemade trail mix or eat them by themselves for a satisfying snack (I like to buy the unsalted kind).

 

24.  Seaweed:

Okay. I know what you’re thinking but hear me out. I’m not crazy. The same stuff you find floating around in the ocean can also be found on the shelves of most supermarkets, and for good reason! Sea vegetables (including deep green kombu, dried black hijiki, chewy red dulse, emerald wakame, bright, leafy sea lettuce, and dark, toasted nori) have a variety of health benefits– they are high in essential amino acids and are an excellent source of calcium, iron, magnesium, iodine, potassium and vitamin B-12. You can often find seaweed in soups, salads, or wrapped around your sushi, but my favorite way to eat seaweed is toasted. Trader Joe’s makes awesome Toasted Seaweed Snacks in both regular or wasabi flavor for just 99¢! Personally, I like to eat the toasted wasabi seaweed strips with a dollop of hummus and a slice of avocado. Yum!

 

25.  Roasted Corn:

I always have a couple of cans of corn on hand just in case I want to make my famous Mexican Salad (complete with avocado, black beans, cilantro hummus, mango salsa, brown rice, and of course, corn–post to come soon!) but once I discovered this bag of roasted corn in Trader Joe’s frozen food section…I knew I wouldn’t be able to settle for anything else. This corn tastes almost as good as my Dad’s famous grilled corn on the cob…without all that extra work ;) . Use this corn in anything from soups and salads to chili and stir-fry. I promise you’ll be just as hooked as me!

 

26.  Shredded Carrots:

I love carrots no matter how you slice, dice or juice them, but just recently I’ve discovered a new way to eat these healthy orange root veggies–shredded. Shredded carrots bulk up a salad and cook up quite nicely in a stir-fry. Looking to get extra creative? Cook up some shredded carrots and mix them with spaghetti squash– top with marinara sauce and voilà! You have a healthy pasta alternative for dinner.

 

27.  Soyatoo (whipped topping):

Everyone needs a little whipped cream in their life, and yes, even vegans can enjoy this tasty treat every now and then. Thanks to Soyatoo, my puddings, pies, cakes, and hot cocoa don’t need to go naked all the time. Soyatoo is made from soy milk and has roughly the same nutrition facts as regular whipped cream. It’s a bit expensive ($4.99 a can) but it tastes amazing– it’s definitely worth the splurge for special occasions. Try it on my Cha Cha Chocolate-Hazelnut Chi Pudding or my Oh So Sassy Strawberry Shortcake :) .

 

28.  Tofu:

So clearly this is the stereotypical vegan shopping list staple, but only because it’s so darn versatile. Use silken tofu in protein shakes, soups, sauces, pies and puddings and use the firm kind to chop up and bake, grill or add to a stir fry. Tofu absorbs the flavors and seasonings cooked with it, so you can marinate firm tofu just like you can marinate meat, and use the silken kind in dessert recipes. Don’t believe me? Check out my pumpkin pie recipe.

 

29.  Quinoa:

Quinoa is another great way for vegans and vegetarians to get their protein. Not only does quinoa have all nine essential amino acids– making it a complete protein– but it has 10 grams of protein in just 1/2 cup. I like to make a big batch of quinoa on a Sunday night and store it in the fridge for the week. Make breakfast quinoa by mixing it up with a little cinnamon, vanilla, raisins, and chopped up apple or banana, toss a couple spoonfuls on top of your salad for lunch, or mix it with some steamed veggies for an instantly easy dinner. Looking to add a little extra flavor to that quinoa? An easy trick I often use is to cook the grain with low sodium vegetable broth instead of water (and sometimes a splash of carrot juice!). It makes all the difference. Looking for an easy recipe? Check out my Confetti Quinoa.

 

30.  Whole Wheat Coco- Lite Pop Cakes:

Put down the rice cakes people! You might want to prepare yourselves. You will be 100% addicted to these amazingly low-calorie and satisfying snacks at that very first crunchy bite. I first discovered Coco-Lite pop cakes while wandering around at Whole Foods last summer and they’ve been on my weekly grocery list ever since. Whether topped with peanut butter, hummus, ice cream or fruit– you don’t have to stop at just one cake. At only 16 calories, 4 grams of carbohydrates and 0 grams of sugar per 7-8 inch pop cake you can eat as many as you’d like without feeling the guilt. I usually buy the whole wheat cakes, but I just discovered that they have other fun flavors like Maui Onion, Blueberry Cinnamon, Original, Carrot, Strawberry, and Triple Green. Check out this link for some awesome recipe ideas.

 

So what are you waiting for?

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Get shopping! And get eating ;) .

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Photo Credit: Etsy

 

 

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 Healthfully Yours,

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Ashley Michelle

 

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Sources:

Benefits of Soaking Nuts

Benefits of Soaking Nuts and Seeds

Health Benefits of Eating Seaweed


Be a Workout Warrior!

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“Motivation is what gets you started….

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Credit: http://aoinspiration.com

 

 

 

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Habit is what keeps you going.” — Jim Ryun

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Keeping in step with my “Fit for Life” series in these past few posts, I decided it was important for me to cover exercise and fitness. While a balanced diet is vital to you health, weight-loss/maintenance efforts, and over all well-being (as I covered in my last post)…physical activity is just as important. Why? Because if you’re looking to feel stronger, healthier, leaner, stress-free, beautiful, powerful and pretty much ahhh-mazing (and who wouldn’t want that?) you need a combination of good nutrition and good-quality exercise.

Now, I know sticking to an exercise regimen can be tough. We’re tired after a long day of work and taking care of the kids (or in some cases the boyfriend/fiancé/or husband!). Our weekly girl’s nights and happy hours are wayyy more tempting than a hot date with the treadmill. It’s so gosh darn cold outside you’d rather give up your Lululemon Wunder Under Leggings than walk to your car and drive to the gym (and no I won’t judge you for rocking Lulu even if the closest they’ve come to a gym is when you pass it on the way to the grocery store). But the reality is, with fitness…there is no secret potion, special pill, or magical fairy dust to create results for you.

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The reality?

 

You need to wake up and you need to GET TOUGH.

 

So that’s exactly what I’m going to be.

 

 

Photo Credit: iheartinspiration.com

 

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It’s no secret that America is facing a serious health crisis. According to the Centers for Disease Control, 35.9% of adults over the age of 20 are obese and  33.% of adults over 20 are overweight. Even scarier? 18.4 % of adolescents age 12-19 are obese, 18% of children age 6-11 are obese, 12.5% of young children age 2-5 are obese. Also according to the CDC–one-third of all Americans are obese and not one city in the U.S. has an obesity rate of less than 20%. People sit in a car on their way to work, sit all day at work, hit up the vending machines when they need a boost, grab fast food on their way home, or get home so late they can’t eat a healthy meal at all (cue the nighttime snacking). Grocery stores are full of all sorts of sneaky, false-advertised, processed, refined, and sugary junk that clogs up our bodies and keep us craving more of  (and spending more on) that bad stuff.

 

And we can’t forget about stress.

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Photo Credit: www.nhs.uk

 

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According to the American Psychological Association, 44% of Americans say their stress level has increased over the past five years. And did you know that stress can actually lead to obesity? Of course, everyone deals with stress differently, but scientists have actually found evidence that supports the stress/obesity connection. The study shows that stress is linked to biochemical changes which then trigger the cravings that can lead to overeating, emotional eating, and obesity. Top that off with the addictive properties of unhealthy foods, and youve got yourself a killer combination (literally).

Now let’s play a game for  minute. I want you to think about the last time you were stressed at work. Would you rather have reached for a bag of carrot and celery sticks or that bowl of candy on your co-workers desk and the cake in the break room? My guess is that your first instinct is to reach for the sugary, carb-filled, fattening, processed comfort foods. You see, stress has the ability to trigger certain hormones in the body which then play a role in the whole “pass-me-the-chocolate-before-die” process. When these chemicals and hormones are thrown into overdrive during stressful times, that’s when unhealthy-eating is most tempting. Below, I cover 3 of these sneaky fat-storing and craving -inducing buggers…

 

1.)  Serotonin: Serotonin is one of these hormones and it could be the reason you’re grabbing for the fatty, processed, carb-filled foods when you’re stressed out. Serotonin acts as the body’s “feel good” or “happy” chemical, and when you eat carbohydrates your serotonin levels rise–so do those “happy” feelings. This makes you feel warm and fuzzy all over for the moment…but that’s it. Your problems are still going to be there after you finish that slice of cake!

 

2.)  Cortisol: Cortisol is another stress hormone that I’m sure you’ve heard about before. When you are stressed out, your cortisol levels rise. Chronic stress can cause your body to release extra cortisol, which increases your appetite and cravings and signals the body to store fat.

 

3.)  Neuropeptide-Y: Lastly, there is a less well-known molecule that has a hand in fat storage. Studies show that the body processes food differently when under stress. When you are stressed,  neuropeptide-Y is released from the nerve cells and encourages fat accumulation. Fatty, sugary, carb-filled diets further promote the release of this molecule.

 

 

So, in a nutshell, a common scenario goes something like this…

 

 

Photo Credit: Bing

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Okay. This is a tadddd extreme, but still–the point is valid. You get super stressed/sad/angry so you crave something sweet and sugary and/or fried and fattening to make you feel happy (for a minute) because you think “I deserve it!” This quickly becomes an addictive cycle every time you’re stressed. This unhealthy eating habit then causes you to gain unwanted weight and pick up even more unhealthy habits (those addictive cravings will do it to ya!). This makes you more stressed and causes your body to activate all of those fat-storing hormones that (once again) cause you to continue eating poorly, gain unhealthy weight, and become even more stressed than before.

 

SHEESH!

 

What a vicious cycle. All of this sounds pretty counterproductive, don’t you think? So… what does help with stress and the risk of obesity/weight gain?

 

 

EXERCISE!

 

 

Photo Credit: liftrunplay

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I’m just going to come right out and say it– I believe exercise can cure almost anything (or at least many of) the health problems riddling our society today. If you don’t believe me…Google it. The studies are endless.  Check out some of the fabulous health benefits of regular exercise below.

 

Exercise can help you…

 

  1. Control your weight
  2. Improve your mood/reduce depression
  3. Reduce stress
  4. Increase energy
  5. Combat disease (heart disease, high blood pressure, metabolic syndrome, heart attack, stroke, metabolic syndrome, depression, type 2 diabetes, cancer, arthritis, and many others!)
  6. Sleep better
  7. Ignite your sex life <3
  8. Find a new hobby
  9. Think clearer
  10. Look amazing!
  11. Get stronger
  12. Make friends!
  13. Live a longer, more fulfilling life

The list goes on and on and on (check out this NY Times article here for a more in-depth report on the health benefits of exercise). All of these things sound pretty great huh? I mean really people. There’s no excuse not to exercise (it’s actually more harmful if you don’t. Just check out these  two articles).

Now, I do understand that not everyone can go to the gym or workout every single day (we do have a life to lead after all)  and let’s face it, life loves handing us responsibilities that are non-negotiable. However, there’s a difference between allowing outside forces to hold you back from exercising and getting healthy and allowing YOURSELF to hold YOU back from exercising and getting healthy. I want you to be honest. If the real person keeping you from achieving your dreams is in fact you…something needs to change.

Like I said…there’s no secret potion or a magical unicorn ready to fly you to the gym. If you want change…you have to make it happen yourself. You have to wake, up, get to that fitness class, drive to the gym, go for a run, practice yoga or whatever you choose to do.  It takes motivation and it takes hard work but I promise it’s worth it. But you already know that don’t you? Chances are, if you’re still reading this post, it’s because you want to make a change…

 

You want to be a workout warrior.

You care about your health.

Congrats.

I have faith in you! 

 

And while I’m not going to sugarcoat it and tell you it will be easy right away, I can tell you there are plenty of ways to motivate yourself and ease yourself into a fitness regimen that will make working out both easier and fun over time. The list below includes some tips and tricks that have helped pump me up and keep me on the path to health.  Hopefully they will pump you up and keep you in check as well :)

 

Photo Credit: Healthworks

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Tips and tricks to get you to “Workout Warrior” status!


  1. Schedule weekly workouts ahead of time! This way, you don’t have to make the “to gym or not to gym”decision on the fly (C’mon, you know the answer will be “not to gym”). Going out with friends after work? Then get up an hour earlier and workout in the morning.
  2. Treat workouts as appointments…NO EXCUSES! Would you cancel your hair appointment or that mani/pedi? Didn’t think so. Want to really look and feel fabulous? Working out is the best kind of makeover– both physically and mentally.
  3. Lay out your workout clothes night before: This is little tip makes getting yourself out of bed for a morning workout that much easier. If your clothes are all good to go and ready to throw on…it’s harder to say no (heck, sleep in them if you have to!)
  4. Pack your gym bag before you go to bed: If you work out during the day or after work, it’s hard to say “forget it” when your bag is already packed and ready to hit the gym. Heck, change at the office before you leave so you really have no excuses for hitting the gym after work.
  5. Try something new and fun! Tabata? Zumba? Spin? Pilates? Aerobic pole dancing? Whatever! Just get moving :) . If you keep yourself from getting bored, you’ll keep it up.
  6. Buy cute new workout clothes: If you buy em’…you’ve gotta find a time to wear em’ right?? So go on. Treat yourself to something nice.
  7. Get fitted for the right sneaker: This is SO important. Wearing the right sneaker can prevent injury and make all the difference in your workouts. So please don’t just buy those neon yellow sneakers because they’re super cute. Buy them because they FIT. If they also happen to be adorable too? Bonus!
  8. Hire a personal trainer: When you’re paying someone to help you workout, believe me…you’ll show up. Those guys are NOT cheap.
  9. Take advantage of deals/coupons/specials: Groupon, LivingSocial, RueLaLa…you can find some great deals here if you want to test out fitness classes, boot camps and gyms before committing yourself to something full-time.
  10. Find a workout buddy! If someone else is counting on you, you most likely won’t want to flake out and skip a gym sesh. Plus, having a workout buddy is a great way to keep yourself in check and keep each other motivated.
  11. Set an alarm: Set an alarm on your phone to workout and set a couple other alarms throughout the day as reminders to remember your goals.
  12. Buy a trashy magazine: Hey, if that’s what it takes to get you on that stairclimber…go for it girlfriend!
  13. Make a new playlist: Sometimes a brand new mix of music is all you need to get amped up and ready to sweat. Another fun idea? Have your girlfriend/boyfriend/husband make a playlist for you! It adds a fun element of surprise to your workout.
  14. Split your workouts up: This is probably my most helpful trick of all– I choose to split my workouts up so that I do half before work and half after work (or on my lunch break when the weather allows for a nice run). I find I am able to get in harder, intenser, more effective workouts or get in an extra fitness class this way because it makes each separate workout seem short and sweet. In reality, both workouts are anything but.
  15. Invest in simple at-home gym equipment: Oh, it’s raining/snowy/windy/too cold/too hot outside? Good thing you have weights, a jump rope, resistance bands, and a yoga ball at home! Check out some easy at home fitness routines here and here (without equipment)or  here and here (with equipment).
  16. Log your activity: Channel your inner elementary school self and make a sticker chart or a “money jar”. Give yourself a gold star every time to sweat it out or add a buck to the money jar. Spend on something nice ;) .
  17. Reward yourself:  Did you run a 5k or workout everyday for a week? Finally nail that yoga pose or hold a plank for one minute straight? Woo hoo! Reward yourself with clothes, a mani/pedi a massage (etc…) or anything that makes you feel fabulous! Just remember– you are not a dog–don’t reward yourself with food. A healthy snack is fine…but just because you ran five miles doesn’t mean you get to chow down on a plate of sweet potato fries (They’re still fries. Don’t pretend they’re calorie-free). Believe me, you won’t feel good about it after.
  18. Exercise even if you’re tired: NOTE: This does NOT mean exercise if you’re rundown. This means exercise if your feeling lazy or if you’re hungover. I promise…it will wake you up, give you a healthy glow and put a pep in your step in no time.
  19. Most importantly…CHALLENGE YOURSELF! Exercise isn’t supposed to be easy. And it sure isn’t supposed to be comfortable. So… get comfortable with being UNCOMFORTABLE! that’s the only way you’ll see results and get all the health benefits you possibly can.

 

 

I’m SO excited for you to begin your journey to a healthier, happier, fitter you. I believe in you, and I hope YOU believe in yourself too!

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If you can make a promise to commit to a new, healthy, positive routine and if you’re honest with yourself and you DO YOUR BEST… there is no such thing as failure.

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Don’t forget to remind yourself every day how amazing you really are, and as hard as it may be…try not to get discouraged. Remember, NO ONE IS PERFECT. You’ll find your way there. I KNOW it!

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For now, here are some inspirational quotes to get you motivated :)

 

Photo Credit: Coeur Blonde

 

Photo Credit: Pinterest

 

Photo Credit: Pinterest

 

 

Photo Credit: Pinterest

 

Photo Credit: Pinterest

 

Photo Credit: Healthworks

 

Photo Credit: Healthworks

 

Photo Credit: Women's Health

 

Photo Credit: Healthworks

 

Photo Credit: Healthworks

 

Photo Credit: Pinterest

 

 

Photo Credit: Pinterest

 

Photo Credit: Pinterest

 

 

Photo Credit: Pinterest

 

Photo Credit: Pinterest

 

Photo Credit: Healthworks

 

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Healthfully Yours,

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Ashley Michelle

 

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Sources:

 

Mayo Clinic: Health and Exercise

CDC Fast Stats: Obesity and Overweight

CDC Obesity Data

APA Key Findings: Stress

Everyday Health: Food, Mood, Stress & Dieting

Livestrong: Your Body on Exercise

Long Beach Business Journal: Obesity Epidemic


Very Berry Vitality Vinaigrette (Fat-Free!)

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Dress me up.

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Dress me down.

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But don’t you dare dress me in artificial ingredients!

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There’s no way around it. It’s December 1st and the Christmas countdown has officially begun! That means the next four weeks will be full of good food, good company, and a little bit (a lot a bit?) of indulging. This also means that it’s SUPER important to be present–as in take a step back, re-focus your diet and get your body back on track when needed.

Don’t get me wrong, it’s perfectly healthy to splurge every now and then–but the real key is knowing when to listen to your body, say no, and pass on that second cookie (I know, I know, it’s hard!). And what better way to detox your body than by filling it up with fresh, healthy, colorful, and vitamin-rich ingredients!

 

That perfect get-your-body-back-on-track meal?…

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Salad, of course!

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Okay, so typically I try to stay away from the stereotypical “salad-loving-vegan” posts–mainly because people tend to think if you are vegan that’s all you CAN eat. Now, If  this blog teaches you anything at all, I hope it teaches you that this is SO not the case! (Just check out my recipe page). I will admit, however, that I do adore a good salad. To be quite honest, it’s my favorite meal. It may seem boring to some, but I could literally eat salad all day every day for the rest of my life.  No joke!

But just to be clear (before you go thinking I’m crazy), please note that my salads are not your typical salads. They’re more like 10-ingredient-throw-everything-you-have-in-your-refrigerator-in-the-bowl salads.Case in point… they’re HUGE! And lettuce is the least important ingredient. But no matter how fancy smancy your salad gets, you obviously can’t forget the most vital detail of all…

 

Salad dressing.

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This key component has the ability to make or break your salad. And I think we can all agree that there’s nothing worse than a fabulous salad that’s underdressed, overdressed, or dressed in something just plain awful. Now I have to admit, I spent many years avoiding oil-based dressings, sauces, or pretty much any condiment-like product containing fat at all costs. Instead, I chose fat-free or sugar-free versions thinking they were the healthier options. This couldn’t have been be further from the truth. In fact, these so-called “healthy” dressings are chock full of refined sugars, artificial sweeteners, corn-syrup, chemicals, and other processed ingredients. Kind of counterintuitive when the whole point of eating a salad is to fill up on fresh, natural, healthy ingredients and give your body a boost huh?

 

Thankfully, I came to realize that olive oil is not the devil. In fact, it’s SUPER healthy (in moderation of course)! But I do understand that every now and then (especially after a few days of splurging) it feels great to give your body a break and cut back a little on added fats while still amping your nutrient intake. So, that’s why I created my own version of a fat-free, refined-sugar free, and artificial-ingredient-free dressing that will wow your taste buds and revitalize your body. No guilt necessary! :)

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It’s both tart and sweet with just a hint of heat.

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An added bonus? It’s pretty too!

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Salad: Butter lettuce, avocado, sesame sticks, sliced apple, dried cranberries, and Very Berry Vitality Vinaigrette

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Very Berry Vitality Vinaigrette

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Ingredients:

  • 1 cup of mixed berries (fresh or frozen–I used frozen berries and thawed them in the microwave)
  • 1/3 cup of 100% orange juice (I used bottled but I think fresh would be even better!)
  • 2 tablespoons of 100% pure maple syrup
  • 3 tablespoons of apple cider vinegar
  • Salt
  • Pepper
  • Cayenne pepper
  • Optional: a squeeze of lemon
Directions:
  • Put everything in a blender (I used my Nutribullet) and blend until smooth.
  • Add salt, pepper, and cayenne pepper to taste.
  • Drizzle over a healthy salad!
  • Store in the fridge for 4-5 days.
  • Note: You may prefer a sweeter dressing (I like mine a little on the tangy side) so feel free to add a tad more maple syrup if you prefer the taste.  
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Those holiday cookies ain’t got nothin’ on you now!

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Healthfully Yours,

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Ashley Michelle