You have to wonder at times what you’re doing out there. Over the years, I’ve given myself a thousand reasons to keep running, but it always comes back to where it started. It comes down to self-satisfaction and a sense of achievement.

Steve Prefontaine

(Source: runnersbliss)

Protein Pancakes!

I had these for dinner tonight & they were so good I couldn’t tell they were protein pancakes! This is from http://toneitup.com/blog.php?Tone-It-Up-trade-Protein-Pancakes-5079.  These girls (Tone it Up) have a lot of great recipes & highly recommend exploring their blog!  I topped mine with Peanut Butter and a little maple syrup :) 

Hayley

TIU Protein Pancake Ingredients:

  • 1/4 cup egg whites
  • 1 scoop vanilla protein powder (organic brown rice protein or whey)- visit your local nutrition store or wholefoods!
  • 2 tbs vanilla almond milk or skim
  • 1 tsp cinnamon
  • 1 tbs ground flaxseed

After above ingredients are mixed together add 1/2 banana (mashed)- mash first, then add!!

Add a handful of fresh or frozen blueberries

Pour into a pan that has been sprayed with olive oil cooking spray- heat on medium.  Cook one side until you see the little bubbles… just like cooking any pancake! Flip over (careful!) and cook on the other size until the middle is done (peek inside with a fork).

Top with two sliced strawberries and optional powdered stevia.  ENJOY your protein pancakes!  :)If you need more carbohydrates, you may add 1-tbs agave or organic maple syrup on top.


10 WAYS TO IMPROVE YOUR DAY IN JUST 5 MINUTES
Five minutes. True, it’s not a heck of a lot of time. But it’s just long enough for you to do one thing — and maybe that one thing that will turn your day around.
In our busy 24/7 universe, it often seems like there’s not enough time to do everything you want in a day. But take five and try these 10 simple ways to lower stress and boost your mood and energy levels. They may just help you find the extra spark you need to meet the challenges of the day.
1. Make your bed. Starting off each day with this small ritual can help create a calm environment for you in your bedroom. Gretchen Rubin, author of The Happiness Project, writes that many people benefit from making this modest step part of their routines. By checking it off your to-do list first thing, you’ve got one less thing to worry about for the rest of the day.
2. Pack a snack. Before you head out the door in the morning, go into the kitchen and grab a fruit (like a banana, apple or grapes) or a healthy snack (like unsalted nuts or low-fat cheese). This way, when a case of the munchies strikes later in the afternoon, you won’t be reaching for a bag of chips or a candy bar from the vending machine out of convenience. Besides, you know what they say about an apple a day.
3. Clear your desk. You may not be able to overhaul your closet in five minutes, but you can manage to tidy your desk at work. From stray papers to scattered coffee mugs, clutter can make you lose focus and curb productivity. Declutter your outer environment and you may feel lighter on the inside and more motivated to concentrate on the task at hand.
4. Pump up the music. Several studies have found that listening to music can help lower blood pressure, reduce stress, and boost mood. The right music has the power to change your attitude. So load up your MP3 player and create a special playlist that will make you smile — whether you’re working or working out.
5. Sniff a lemon. For a quick de-stressing trick, turn to an underrated sense — your sense of smell. Japanese researchers found that linalool; a substance found in lemons, has anti-inflammatory properties and may reduce the flight-or-fight stress response. Other scents like basil, juniper, and lavender have also been found to lower stress.  
6. Stretch. You don’t have to be a yogi to benefit from light stretching. Lift your arms above your head at your desk. Or better yet, stretch your legs by walking outside. Stretching can help improve your circulation and flexibility, and may help ease the tight muscles that accompany stress.
7. Meditate. Try meditation and deep breathing to relax and turn your mind off. You don’t need any special equipment to practice meditation. Find a comfortable position in a chair or on the floor. Meditating on a daily basis, even just for a few minutes, has been shown to fight depression and ease stress.
8. Keep a gratitude diary. Take a minute every day to write downseveral things you’re thankful for, whether they’re big or small things. It’s easy to vent about weather, traffic, or job woes, but complaining brings negative energy along with it. Being thankful for what you have can make you appreciate all the positives in your life.
9. Turn off your electronics. Just becausewe live in a wired world doesn’t mean you need to stay connected every minute of every single day. Staring at computer screens and electronics all day long can zap your energy and encourage inactivity. So log off youremail, phones, and Internet (yes, social networking web sites count, too). This is especially important to allow you to unwind and relax before bed.
10. Prioritize. It’s easy to feel overwhelmed when you have multiple tasks crowding your mind. Make a list and finish your most dreaded duties first to avoid the anxiety caused by procrastination. Make a list and check off each task as you complete it. At the end of the day, a list of accomplishments is a great visual reminder of how productive you were. - WebMD

10 WAYS TO IMPROVE YOUR DAY IN JUST 5 MINUTES

Five minutes. True, it’s not a heck of a lot of time. But it’s just long enough for you to do one thing — and maybe that one thing that will turn your day around.

In our busy 24/7 universe, it often seems like there’s not enough time to do everything you want in a day. But take five and try these 10 simple ways to lower stress and boost your mood and energy levels. They may just help you find the extra spark you need to meet the challenges of the day.

1. Make your bed. Starting off each day with this small ritual can help create a calm environment for you in your bedroom. Gretchen Rubin, author of The Happiness Project, writes that many people benefit from making this modest step part of their routines. By checking it off your to-do list first thing, you’ve got one less thing to worry about for the rest of the day.

2. Pack a snack. Before you head out the door in the morning, go into the kitchen and grab a fruit (like a banana, apple or grapes) or a healthy snack (like unsalted nuts or low-fat cheese). This way, when a case of the munchies strikes later in the afternoon, you won’t be reaching for a bag of chips or a candy bar from the vending machine out of convenience. Besides, you know what they say about an apple a day.

3. Clear your desk. You may not be able to overhaul your closet in five minutes, but you can manage to tidy your desk at work. From stray papers to scattered coffee mugs, clutter can make you lose focus and curb productivity. Declutter your outer environment and you may feel lighter on the inside and more motivated to concentrate on the task at hand.

4. Pump up the music. Several studies have found that listening to music can help lower blood pressure, reduce stress, and boost mood. The right music has the power to change your attitude. So load up your MP3 player and create a special playlist that will make you smile — whether you’re working or working out.

5. Sniff a lemon. For a quick de-stressing trick, turn to an underrated sense — your sense of smell. Japanese researchers found that linalool; a substance found in lemons, has anti-inflammatory properties and may reduce the flight-or-fight stress response. Other scents like basil, juniper, and lavender have also been found to lower stress.  

6. Stretch. You don’t have to be a yogi to benefit from light stretching. Lift your arms above your head at your desk. Or better yet, stretch your legs by walking outside. Stretching can help improve your circulation and flexibility, and may help ease the tight muscles that accompany stress.

7. Meditate. Try meditation and deep breathing to relax and turn your mind off. You don’t need any special equipment to practice meditation. Find a comfortable position in a chair or on the floor. Meditating on a daily basis, even just for a few minutes, has been shown to fight depression and ease stress.

8. Keep a gratitude diary. Take a minute every day to write downseveral things you’re thankful for, whether they’re big or small things. It’s easy to vent about weather, traffic, or job woes, but complaining brings negative energy along with it. Being thankful for what you have can make you appreciate all the positives in your life.

9. Turn off your electronics. Just becausewe live in a wired world doesn’t mean you need to stay connected every minute of every single day. Staring at computer screens and electronics all day long can zap your energy and encourage inactivity. So log off youremail, phones, and Internet (yes, social networking web sites count, too). This is especially important to allow you to unwind and relax before bed.

10. Prioritize. It’s easy to feel overwhelmed when you have multiple tasks crowding your mind. Make a list and finish your most dreaded duties first to avoid the anxiety caused by procrastination. Make a list and check off each task as you complete it. At the end of the day, a list of accomplishments is a great visual reminder of how productive you were. - WebMD

(Source: twitter.com, via muffintop-less)

Rethink what you’re drinking!! Choose Water :)

Rethink what you’re drinking!! Choose Water :)

muffintop-less:

I just got a great question:
“I keep breaking my diet everyday. Any tips on how to stick to it?”

Don’t make it a “diet”, make it a lifestyle! Sometimes when we are too restrictive with what we can eat, we start obsessing and “rebeling” when given the opportunity. Give yourself plenty of variety and remind yourself of all the things you CAN have instead of all the things you CAN’T have! Websites like cleaneatingmag.com have GREAT recipes that can easily fit into any healthy eating plan.  

muffintop-less:

I just got a great question:

“I keep breaking my diet everyday. Any tips on how to stick to it?”

Don’t make it a “diet”, make it a lifestyle!
Sometimes when we are too restrictive with what we can eat, we start obsessing and “rebeling” when given the opportunity. Give yourself plenty of variety and remind yourself of all the things you CAN have instead of all the things you CAN’T have! 
Websites like cleaneatingmag.com have GREAT recipes that can easily fit into any healthy eating plan.  

(Source: backto15, via )


Graham Crackers
Adapted from Marcus Samuelsson
Ingredients2 cups whole-wheat flour¼ cup sugar½ teaspoon salt1 teaspoon cinnamon1 teaspoon baking powder1 large egg¼ cup extra virgin olive oil¼ cup honey2-3 tablespoons milkadditional milk for glazecinnamon-sugar (optional)
Directions1. In a mixing bowl, combine whole wheat flour, sugar, salt, cinnamon and baking powder.2. In a separate bowl, beat egg till light, then add oil, honey and 2 tablespoons milk.3. Stir into dry ingredients until you have a fairly stiff dough, adding additional milk if necessary. Wrap dough in plastic wrap and chill until firm, about 1 hour (or longer, if it’s more convenient).4. Preheat your oven to 375°F.5. Turn the dough onto a floured surface and knead gently until it holds together.6. Roll dough out till it’s about 1/16-inch thick; make sure rolling surface is well-floured, or you’ll have trouble transferring crackers to baking sheet.7. Cut dough into 3-inch squares (or cut out using cookie cutters), prick each square several times with a fork, and place on lightly greased cookie sheets.8. Brush the tops with milk, sprinkle with cinnamon-sugar if you’re so inclined (yum!), and bake for 15 to 20 minutes, or until crackers are lightly browned.9. Remove crackers from oven, transfer to a wire cooling rack, and cool completely.

Graham Crackers

Adapted from Marcus Samuelsson

Ingredients
2 cups whole-wheat flour
¼ cup sugar
½ teaspoon salt
1 teaspoon cinnamon
1 teaspoon baking powder
1 large egg
¼ cup extra virgin olive oil
¼ cup honey
2-3 tablespoons milk
additional milk for glaze
cinnamon-sugar (optional)

Directions
1. In a mixing bowl, combine whole wheat flour, sugar, salt, cinnamon and baking powder.
2. In a separate bowl, beat egg till light, then add oil, honey and 2 tablespoons milk.
3. Stir into dry ingredients until you have a fairly stiff dough, adding additional milk if necessary. Wrap dough in plastic wrap and chill until firm, about 1 hour (or longer, if it’s more convenient).
4. Preheat your oven to 375°F.
5. Turn the dough onto a floured surface and knead gently until it holds together.
6. Roll dough out till it’s about 1/16-inch thick; make sure rolling surface is well-floured, or you’ll have trouble transferring crackers to baking sheet.
7. Cut dough into 3-inch squares (or cut out using cookie cutters), prick each square several times with a fork, and place on lightly greased cookie sheets.
8. Brush the tops with milk, sprinkle with cinnamon-sugar if you’re so inclined (yum!), and bake for 15 to 20 minutes, or until crackers are lightly browned.
9. Remove crackers from oven, transfer to a wire cooling rack, and cool completely.

(Source: , via lifeofstrength-deactivated20140)

muffintop-less:

Chocolate Avocado Banana Pudding [serves 2-4]
2 avocados, ripe
2 medium bananas, ripe
6-8T unsweetened cocoa powder
1t vanilla extract
1t cinnamon
1.5 scoops Raw protein powder
In a food processor, combine the avocado + banana and process until smooth.  Scrape down the sides of bowl as necessary. Add the cocoa powder, vanilla, cinnamon, and protein powder [if using].  Process again until smooth. Refrigerate until ready to serve and add any topping you like. Store in a sealed container and eat within 2-3 days. 

muffintop-less:

Chocolate Avocado Banana Pudding
[serves 2-4]

  • 2 avocados, ripe
  • 2 medium bananas, ripe
  • 6-8T unsweetened cocoa powder
  • 1t vanilla extract
  • 1t cinnamon
  • 1.5 scoops Raw protein powder

In a food processor, combine the avocado + banana and process until smooth.  Scrape down the sides of bowl as necessary. Add the cocoa powder, vanilla, cinnamon, and protein powder [if using].  Process again until smooth. Refrigerate until ready to serve and add any topping you like. Store in a sealed container and eat within 2-3 days. 

gastrogirl:

cinnamon apple french toast wraps.
I need to try this!