Embrace Change.

Change. I used to absolutely hate it. And although when I look back at my life I had a lot of it, I still always dreaded it and actually I despised it. It made me anxious and I never knew how to handle it. Every time I would get into a routine, my world would be flipped upside down. Did I handle it well? Not at all. Trainwreck at times even. True story. Whether it was packing up my stuff and heading to Alabama for college or having to make all new friends once I moved to San Diego, there never seemed to be too much consistency in my life. However, ironically, in looking back I realize all the great things that I have in my life are results of changes that happened in the past. Who would’ve known?  

This past year has been one of the most challenging years I’ve had in my life and change was a recurring theme. I have learned a lot this year but something that really stands out to me is I learned how to not only accept change, but to embrace it. To learn from it. It’s only taken me 31 years - no biggie. Ha! I’m human and flawed, yes. But I can honestly say that I finally truly feel change is a good thing and that the growth that stems from accepting change and having a “taking the bull the by the horns” type mentality with it results in incredible growth in your character and overall view of life.

I think a huge part of all of this is not only embracing change as it comes to us, but being able to fully let go of the past and the decisions we’ve made. I think we are all guilty of not being able to fully let things go, spending too much time with the “shoulda, woulda, coulda’s” and not enough time focusing on the present. You know the saying, “I wish I knew what I know now, back then”…Dammit it’s true. I constantly wish I could go back in time and do things differently. However, there is something so powerful about the fact that you CAN’T go back in time and change anything and that you at this very moment are where you are supposed to be. 

Think of everything in your life now that you love. Whether it’s your job, your friends or a relationship. If you were able to go back and change certain things in your past, you would be in a completely different place today. It’s that very simple but prevailing truth that I try and tell myself daily.

Bottomline, change is not a negative thing. It can be if it comes with any type of pain. However, that pain can be turned into something amazing. It’s a process.  Change allows for personal growth, strength, appreciation, new opportunities and beautiful things. Is it easier said than done? Yep. But if you work on it and allow yourself to see the benefits of embracing it, you open yourself up to a whole new world.

“If you do not create change, change will create you.” ~Unknown

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-Kate

Instagram @fitnfreekate

*After a hard hot yoga class that made me want to sprint out the side door because of the ass kick-age, I needed something refreshing for breakfast. A tangerine, raspberries, blueberries and hemp seeds. Of course you can't forget the Winter Dream tea with a heaping spoonful of raw honey and cinnamon. Great start to a crazy work day!*

-Kate

Instagram @fitnfreekate

*My dinner tonight, keeping it light. Kale, cucumbers, spinach, celery, zucchini, beets, lemon, cinnamon and hemp seeds*

-Kate

Quinoa salad any day of the week

I absolutely LOVE quinoa. I'm such a carb lover that I really get my fix when I eat quinoa. I eat the red, plain and tri-colored quinoa and dig em all. I also always always cook it with chicken or vegetable broth instead of water as it gives it a lot more flavor. 

I have recently been a bit bored with the same old quinoa from the bag that I usually have with some veggies and some type of meat. So I decided to venture out and find a new recipe that was exciting, tasty and not super complicated. Well I will tell you…I found it. 

I would love to say I made this recipe up but that would be lying and I believe credit should be given to the creator of this amazing concoction. I got this recipe from one of my favorites, Kris Carr. Click here for to be inspired. I'm sure you have all heard of her and if you haven't, shame on you. Really. She's an inspiration at the very least and she has amazing recipes. This one is called the Mediterranean Quinoa Salad with Capers. It's like nothing I've ever tried and it's freaking amazing. 

What you will need:

3 cups quinoa, cooked

1/4 cup olive oil

3 tablespoons fresh mint or dill, shredded (I used mint)

3 tablespoons capers

2 tablespoons lemon juice

1 tablespoon lemon zest

3 tablespoons pine nuts, lightly toasted (I threw them in raw)

3 cloves garlic, minced 

2 tablespoons leek, finely minced

Salt and pepper to taste

*Hand toss all ingredients, serve warm or chilled. Serves 4 (or 1 for multiple days!)

Enjoy!

-Kate

Instagram @fitnfreekate

*Afternoon snack, Pumpkin Spice Rooibos tea, Honeycrisp apples sprinkled with cinnamon and raw honey. Love fall! Blasting Michael Buble. Great way to get though work!*

Instagram @fitnfreekate

*Kale and ground turkey soup with quinoa corn bread. Enough said*

Soup for the Soul

I can finally say for the first time ever, I made homemade soup. Yup. This is a first. I wasn't feeling so hot today as I am getting sick so I decided soup would be a smart go-to for dinner. I was planning on buying a can of soup as I was feeling extremely lazy, however, for whatever reason I got a pep in my step and decided to race to the store and get the ingredients. Well, maybe I didn't race...it was more like a slow paced creep...

I would love to say I came up with this recipe, however, that just isn't the case. I found this recipe in Kris Carr's "Crazy Sexy Diet" book which for all of you who don't own it- get your s*** together. You can get it on Amazon for nothin. Anyhow, this soup took no time at all just a lil dicing and slicing. 

What you need:

1 cup water

1 large zucchini, chopped

2 medium tomatoes, quartered

3 stalks of celery, chopped

2 cups carrots, chopped

2 dates, pitted

1 clove garlic

2 teaspoons Himalayan crystal salt

1 tablespoon onion powder

1/2 teaspoon black pepper

1/2 cup flax oil or olive oil

Blend all the ingredients together on high speed, except for the oil. Then turn the speed down to low and add the oil. Continue to blend for another minute or so and that is all folks. It will be a little warm from the blender but I def recommend putting it in the microwave for a little bit to heat it up more. This is one of the rare occasions I will actually suggest you use the microwave. Hate the damn thing but there is a time and a place I guess...

 

*A warm, super creamy bowl of soup is served :) I also ended up adding in some ground red pepper as well to spice it up*

-Kate

Instagram @fitnfreekate

My first post in over a month and a half- not OK, I know. But I'm working hard and that's all that matters. This breakfast makes me so happy it's a little nuts. Yes, I'm the crazy girl that gets overly excited at fresh fruit or the fact that gluten free bread is an option. But let me tell you, Claire's on Cedros is the best breakfast in SD. I ordered my usual, the green scramble omelet with green onions, zucchini, spinach, pesto and no feta/add turkey bacon. It's topped with a heaping dose of avocado which always makes things better. A fresh cup of fruit, gluten free toast with homemade blackberry jam (not pictured) and some Zen green tea with honey- 
Does.Not.Get.Any.Better.Than.This.

Gluten-free crepe-style pancakes to die for

I LOVE Sundays and especially Sunday mornings. One of my favorite things to do is make breakfast. I tend to splurge a little as I am usually pretty freaking healthy all week. A few months back I had posted a recipe for gluten-free pancakes that I thought were damn good. But more recently, I came up with my own recipe and I must say they turned out mighty fine. The thing I like about these pancakes is they are very thin. At first I thought I had ruined them because I am used to the fluffy thicker type of pancake. BUT they are actually very similar to crepes and less heavy which I am a huge fan of.

What you will need:

1 cup white rice flour
1 Tbs Stevia
2 tsp baking powder
pinch salt

1 cup Almond milk (Unsweetened Vanilla)
½ tsp. vanilla
1 egg
2 Tbs coconut oil 

cooking spray

cookie sheet

foil 

Trader Joe's Organic Maple Syrup

Step 1:

Preheat your griddle to medium heat and your oven to 200 degrees. Also, take a piece of foil and lay out on a cookie sheet and then fold in half.

Step 2:

In a medium bowl, combine the white rice flour, sugar, baking powder and salt with a whisk.

Step 3:

In another medium bowl, combine the milk, vanilla, egg and oil. Whisk until mixed well. 

Step 4:

Add the wet ingredients into the dry ingredients and whisk it together. 

Step 5:

Coat the griddle well with non-stick cooking spray. I use an Olive oil spray. Using a 1/4 measuring cup, scoop some batter out of the bowl and onto the griddle. Once it starts to bubble it's time to flip them.

Step 6:

As you finish each pancake, put under the foil and back into the oven to stay warm. At this time you can also heat your syrup. I always do this because there's nothing worse than a nice hot pancake with cold syrup!

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Ready to serve! 

I always make pancakes with turkey bacon as the combo is outrageous. Adding any type of berry to it also takes it to another level. I just recently started using coconut milk in my coffee instead of half n half and I'm addicted. Enjoy and Happy Sunday!!!

-Kate

Instagram @fitnfreekate

*Grilled shrimp with a side salad of spinach, beets, green apples, cucumbers, sesame seeds, pumpkin seeds, a sprinkle of Parmesan cheese and some balsamic and olive oil. What more could you need or want?! (besides some croutons, a cup of the Parmesan cheese and a loaf of bread?) - ;)

Instagram @fitnfreekate

*I'm obsessed with Whole Foods despite the fact that they take every penny I have cause it's not cheap. BUT it's good for the bod so it works itself out. I only had a few minutes for lunch so I ran to Whole Foods and threw a few things into the box. It ended up being one of the best (and most random) lunches I've had. Black beans, shredded butternut squash, zucchini, beets, mushrooms, sesame quinoa, grilled chicken, hard boiled egg and some balsamic and olive oil. It was amazing*

Instagram @fitnfreekate

*Tired of the same old thing so I decided to try something new for dinner one night last week. I made a delicious quesadilla made with a gluten-free tortilla, chopped up grilled chicken, onions, bell peppers, jalapenos, a small sprinkle of sharp cheddar cheese, homemade guacamole and spicy salsa. It was KILLER. It's exciting trying something new even if it's as simple as making a quesadilla!*

Gotta treat yourself

*Basil and rosemary infused Bloody Mary's with feta cheese stuffed olives, a spicy pickle and a side of St. Archer Blonde Ale was this weekend's splurge moment. Moderation is everything. It's impossible to eat stalks of kale and drink nothing but water 24/7. Treat yourself and understand it's all about balance. Don't feel guilty or ashamed for allowing yourself to indulge otherwise what's the point if you can't enjoy it? Life is waaay too short. Enjoy every sip and bite and don't think about tomorrow. Enjoy the moment for the moment is the only thing we actually have. No one knows what tomorrow will bring. Eat well, treat yourself, exercise, be kind, get tons of sleep, make time for yourself, drink lots of water, read a book, be thankful for what you have and enjoy your friends, family and loved ones*

-Kate

It's all about your diet

I am a huge Bob Harper fan as I believe I've mentioned before. I love the workouts he puts people through, he's just the right amount of intense and he has great tips for weight loss and overall health. I just recently read this article about how yes, exercise is very important and can aid in losing weight. However, the emphasis is on your diet. Click here for the full article.

Those people that think well I am going to eat this massive burger and fries because I will run afterwards so it's OK.... are waay off. No, it's not OK. A mindset like this will not only prevent you from reaching your long term weight loss goals, but you are damaging your body. Eating foods that have absolutely zero nutritional value baffles me and I don't understand it. It's such a waste and you have so many opportunities to fuel your body with amazing nutrients so why put something into your system that only harms you? I don't understand it. 

Enough with that rant. The point I want to make is simply that what you eat is way more important than how much you exercise. The key to making this work is to find new and creative ways to incorporate healthy foods/recipes into your life. Otherwise, you will go right back to that juicy burger and fries...because it tastes so good. Why settle for cardboard? If you can continue to create new dishes and constantly try new things, you are more likely to stay on your path to wellness. Eating healthy doesn't have to be boring.

I am planning on sharing many more new and fun healthy recipe ideas in the near future so stay tuned and get excited!  

I've posted this pic before and it speaks volumes.

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Real food = healthy mind = healthy body = HAPPINESS

-Kate

Instagram @fitnfreekate

*Black bean veggie burger with spicy salsa and a side of sauteed kale and spinach with some garlic and pepper. Perfect lunch!*

-Kate

Monday Pic of the Day!

 

*5 pounds of fat compared to 5 pounds of muscle...if that isn't motivation I don't know what is!*

 

Stay positive, make little changes every day and always believe in yourself. You CAN have the fit and healthy body you've always wanted. It just takes some dedication and a lot of heart.

 

Happy Monday!

 

 

 

-Kate

 

 

 

 

 

 

 



Instagram @fitnfreekate

*Grilled chicken sauteed in extra virgin olive oil, red pepper flakes, garlic, sea salt, pepper and steamed broccoli with lemon juice, and a nice glass of cab while watching Bill O'Reilly. With an amazing vanilla candle for ambiance of course. Perfecto*

-Kate

Monday Pic of the Day!

* I thought this was very appropriate for the whole theme and purpose of my blog. People can be absolutely beautiful on the outside but lacking depth, strength and a good character on the inside. It's so important to continue to strive every day to be the best you can possibly be, to understand the importance of physical fitness without forgetting about also improving yourself internally, and to be your own biggest fan. There is nothing more beautiful than true self acceptance*

Happy Monday to you all!!!

-Kate

Instagram @fitnfreekate

*Homemade granola, raspberries, blueberries & goji berries. Perfect snack*

Oil Pulling

Have I got your attention now? What a weird and confusing title for a blog post huh? If you are familiar with oil pulling than first off, good for you! A+ ...If you are not, I'm sure you are just dying to know what the hell oil pulling is. 

I wasn't aware of this unique practice until only a few months ago. As you probably already know by now, I'm completely in love ( it used to be infatuation but now we are on a much deeper level) with coconut oil. The health benefits are off the charts and you can use it for SO many different things. The list is seriously endless and continues to evolve and grow. 

So another use for coconut oil is oil pulling. What the heck is it you ask? It's simply taking 1 tsp (start with a 1/2 tsp if you need to) and swishing it around in your mouth, gums and teeth for anywhere from 10-20 minutes then spitting it out. The longer you do it the better but when I first started doing it, I could only do it for about 10 minutes because my mouth got too tired. Maybe it's just me? Probably... 

After you spit, rinse your mouth out with warm water and brush your teeth. You will instantly feel refreshed and clean.

So, why oil pulling? 

 There are many different reasons people choose to participate in the oil pulling activity. The most basic way I can describe it is your mouth is full of all sorts of bacteria. When you swish the oil around the bacteria literally get stuck in it. Then when you spit it out, out goes the bacteria. 

Here are a few health benefits:

 Removes bacteria, toxins and parasites that live in your mouth 

Pulls congestion from your throat and loosens up your sinuses

 Reduces plaque and gingivitis
Helps with bad breath 

Stronger gums and whiter teeth

A form of detox and rejuvenation

A few tips:

DO NOT swallow it

Make sure to swish it around to all areas but try and avoid the throat
When you are finished spit it out in the toilet or the trash- not the sink

Doing it while in the shower makes time go by faster. I know I have ADD but I get really bored when I'm just standing there waiting to spit. 

You can use other oils such as sesame or sunflower but I recommend coconut oil because it's antimicrobial and tastes better :)

For more information, click here  

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Get your oil pulling on this weekend and start to reap the benefits!

-Kate

Guilt-free granola that will knock your socks (and boots) off!

I've always been super picky about granola. I'm not sure why. I've never really fallen in love with it. And it seems like the only granola I actually LOVED was when I was on vacation somewhere or at a restaurant where they refused to give me their "secret recipe." Understandable, I guess ;)

In my experience, the majority of granola is either jam-packed with crazy sugar additives, is super high in cals or just tastes like cardboard. So...I was lucky enough to steal this recipe from my sister Heather who is famous for coming up with the most creative and healthy (but still mouth watering) recipes! This homemade granola is nutritious, tasty and will leave you wanting more and more. Trust me.

Preheat oven to 325

2 cups of old fashioned oats

1/2 cup nuts- I used cashews since I LOVE them and that's what I already had at home

1/4 cup seeds (I used pumpkin seeds and sunflower seeds)

1/4 cup dried fruit (optional but I used goji berries)

2-3 tbsp of honey or maple syrup or both

2 tbsp. coconut oil- if its solid because of the temperature in the room don't worry it will melt when you combine everything together

1/4 cup of unsweetened coconut flakes 

1/2 tsp vanilla extract

Pinch of salt

*Combine everything in a big bowl with your hands and make sure to really incorporate the coconut oil if its not liquid just so there aren't any huge chunks!

***

Put on a baking sheet in a thin layer and bake 10 minutes then pull out, stir it up and flip what you can with a spatula and put it back in for another 5 minutes to cook it evenly. You want it lightly golden but not too brown or it will taste a little burned and we don't want that!

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And here she is...beautiful bowl of granola made with love. Add this to some plain Greek yogurt with some blueberries and you are set for heaven :) Enjoy!!

-Kate

Instagram @fitnfreekate

*My miscellaneous lunch today! Quinoa spelt cakes, red bell peppers, chicken, avocado w/red pepper flakes & pepper, yellow lentil hummus and spicy salsa. Variety is key!!*

-Kate

Monday Pic of the Day!

*Believe in yourself. Follow your heart. Push your limits. Accept your flaws. Embrace your free spirit. Trust your instincts. Learn from your mistakes. Love. Laugh your buns off. Appreciate what you have. Trust yourself. Enjoy every bit of this crazy roller coaster we call life*

-Kate

Instagram @fitnfreekate

*2 eggs with sauteed coconut oil, kale, spinach, onions, garlic, sesame seeds, salt n pepper with my very last cup of Kona coffee from my Hawaii trip with cinnamon, stevia and a splash of 1/2 and 1/2*

Instagram @fitnfreekate

*Fried egg on top of avocado and a brown rice cake with a side of blueberries, raspberries and goji berries. Perfect start to my day!*

Blogger Official?

A few days ago I wrote my 70th post! I can't believe what started out as a "dream" and something I have always just talked about doing, became a reality. I thought it would appropriate to re-post the very first blog posting I wrote back in May. And more importantly because I have fallen even more inlove with coconut oil since then :)

Thank you to everyone for your continued support and I hope you continue to enjoy it!

Coconut Oil is probably the best thing on the planet. Now that I have incorporated this little gem into my daily life, I don't know how I ever survived without it. The fact that you can not only put this all over your bod, but you can also ingest it. Who would've thought there could be such a creation? Every morning when I wake up I make myself a little concoction consisting of hot H2O, lemon juice (juice squeezed from real lemons), a tsp of coconut oil, turmeric, a tbsp of apple cider vinegar and a tsp of raw honey. It's the only thing that really gets me going in the morning. After drinking this little treat, I get a jolt of energy similar to drinking a triple latte-no joke. It's an inexpensive and healthy way to get some healthy energy and start the day.


Other uses for this heavenly oil:

• Face and body lotion: I like to lather this puppy on after I shower. It absorbs quickly and doesn't leave an oily residue like you would think.
• Cooking: I alternate between coconut oil and olive oil when I'm cooking. However, I've become partial to coconut oil as it creates an amazing taste with anything I'm making.
• Eye Makeup Remover: I hate using CVS-style eye makeup removers. They all sting the crap out of my eyes and never fully remove my makeup. Coconut oil gets the job done and is known to help remove wrinkles (yes, please!) and is easy on the eyes.
• Shaving: I don't know about you but shaving cream just doesn't do it for me. Coconut oil mixed with a little water works like a charm for perfectly shaven legs with an additional perk of leaving your legs super smooth.
• Tea: I have about 3-4 cups of tea a day if not more. I'm a bit obsessed. I always add a tiny tsp of coconut oil to my tea. It may seem a bit odd but it adds great flavor and is a great way to take in the health benefits of this amazing oil.

These are only a few ways coconut oil can be used. For more details on the benefits of coconut oil click here