Mindfulness Monday

Mindfulness Monday: Be Who You Are

Are you constantly searching for the next great fitness routine, diet, or program?  Have you read every book, magazine, and article on the subject but still feel lost in a sea of information?  When it comes to seeking wellness, it is tempting to look for the answer outside of ourselves.  I would like to propose that you know more than you think you do about what is right for you.

As a personal trainer, people often come to me looking to “change”.  I prefer the term “evolve”.  The definition of change is to make or become different.  The definition of evolve is to develop gradually, especially from a simple to a more complex form.  Getting to know your own body more deeply through movement is the crux of physical enhancement.  Exercising without this awareness is not nearly as effective for the body, mind, or spirit.

How can you be sure your wellness efforts are in line with your personal growth?  Here are a few ideas to tap into your inner knowing:

-You are your core values: You wish you were (fill in the blank) but instead you are (fill in the blank).  This is a common paradigm when it comes to wellness and one that doesn’t serve.  If you wish you were (fill in the blank), believe that you are, at your core,  (fill in the blank).  Our core values are a more accurate picture of who we truly are than any old patterns, stories, or long held beliefs we have unconsciously accumulated and sometimes act out.  Challenge yourself to do at least one thing a day that realigns you with your core values.

-Remind yourself of what is important: Once a week, write down 3 things in life that are most important to you.  Keep this list in a place where you will see it daily.

-Be a conscious consumer of information: Keep tabs on what television programs you watch, news you take in, podcasts you listen too, etc.  Ask yourself if ingesting this particular brand of media is serving you.  Your mental capacity is precious and, when it isn’t cluttered with unnecessary things ,  can be a wonderful ally on your wellness journey.

Treay apple
T values wagon rides and likes to eat apples down to the core…..



Plant Based Preparations, Tasty Tuesday

Tasty Tuesday: Accidental Tomato Cream Sauce

It’s always nice when a cooking blunder ends up being a happy accident.  This tomato cream sauce is just that.  After making white cream sauce with half the cauliflower I normally use and forgetting to halve the seasoning I was left with a salty mess.  I happened to have a 15 oz can of no salt added tomato sauce in the cupboard (and not much else since we had just moved and hadn’t done groceries yet…) I added it to the blender and and voila! Tomato cream sauce was born.  Tomatoes happen to be an excellent source of lycopene, vitamin C, potassium, folate, and vitamin K which makes me extra excited to share this recipe with you.  

Tomato Cream Sauce: 

-Steam or boil 1 small head of cauliflower until tender

-Add the cauliflower plus the following to a high speed blender:

~1/2 cup raw cashews

~2/3 cup nutritional yeast

~1 cup plant based milk (I like organic unsweetened soy milk)

~3 tablespoons apple cider vinegar

~2 teaspoons sea salt

~2 teaspoons onion powder

~2 cloves pressed garlic (optional)

Blend until creamy

~Add one 15 oz can no salt added tomato sauce and blend until thoroughly combined

~Season with salt and pepper as desired

This sauce is a great accompaniment to any pasta and is also great on pizza.  For an extra nutritional hit, you can blend in some spinach and turn it green as I did in the pasta pic below.

For more tips on incorporating more plants into your diet visit The Joyful Gym Rat on Facebook and Twitter!

It’s a sauce chameleon!