Month: January 2017

Motivation Monday: Birthday Bliss

Yesterday was my 30th birthday. A lot of emotions can come up when you turn a year older, especially when you are approaching a new decade and saying goodbye to a chapter you’ve grown found of. My 20’s are years I will have a hard time forgetting because they hold some of my most special memories. I moved across the country in my 20’s, met the love of my life, married him, bought my first home, and met some of the most incredible human beings that I hold a special place in my heart for. I can only hope that my 30’s bring as much joy and the confidence, security and maturity that seems to come with approaching another decade. It’s been said your 30’s are some of the best years due to caring less about what others think and you are more sure of who you are. Bring it on! I believe this to be true only because I feel a little wiser, a little more confident and a little more sure about who I …

Fit Friday: Fit Fix, MSF Raw Brownies!

Sometimes you just need something sweet. It can be to satisfy a craving, treat yourself when you need it or j u s t b e c a u s e. If there’s one thing I’m big on its efficiency. So why not satisfy your craving without completely derailing your healthy eating efforts? I’ve got you covered! The brownies below are guilt-free because they have only 4 ingredients, no gluten or dairy, and are naturally sweetened with dates so they won’t spike your blood sugar. It’s ridiculous how easy they are to make and I promise they will hit the spot when you just need something sweet. MSF Raw Pecan Brownies Ingredients 1 c raw pecans, chopped 1 c dates, pitted ½ c cocoa powder or cacao powder 1 tsp vanilla extract *optional dash of cinnamon Directions In food processor blend together pecans, dates and cocoa powder 1-2 minutes. Add vanilla (and cinnamon if using) with 1 tsp water. Pulse until combined (1-2 minutes). If dough is not sticking together, add more water ½ tsp …

Wellness Wednesday: The Incredible Edible…

One thing that has frustrated me about the health and wellness industry is the back and forth claims that seem to change with the season. Dairy is bad, dairy is good, fat is bad, fat is good, go grain-free, be sure to get your grains! It can be exhausting trying to keep up and is one of the reasons I decided to start this blog. Weeding through the trends, finding the research and relaying it back in a simple way has always been my goal with MSF. One of the controversial topics that I’ve personally struggled with is the debate on eggs. Through my own health journey there were times I was eating only egg replacements, flax eggs, egg whites, 2-3 whole eggs a day, it was confusing to decide what I “should” be doing. I’d like to lay it all out and cover what we do know about eggs, so you can make an informed decision for yourself and decides what best for YOU. What do we know for sure about eggs? For one, the …

Motivation Monday: Pet Therapy

Pet therapy is a thing. There are actual organizations whose sole purpose is to set up visits from therapy animals to places such as hospitals, retirement homes, rehab centers… This is something I always innately new, but never really thought about why. For me personally, when I am feeling run down and need a little uplifting, hugging my dog Finley or curling up with him and a book, usually fixes whatever foe I may be feeling. But why? I narrowed it down to four simple explanations of why our pets positively affect our health below. Releases feel good hormones-just a few minutes of stroking a pet prompts the release of numerous feel good hormones including serotonin, prolactin, and oxytocin. You are literally releasing feel good emotions with the simple act of petting Fido. Lowers blood pressure-the act of touching something warm and soft calms your heartbeat and begins to lower your blood pressure in stressful situations. Try calling over a furry friend to relieve stress instead of responding to it in an unhealthy manner (i.e. …

Fit Friday: Meet Me At The Barre

We made it through the week, and what a week it’s been. I don’t know if it’s the new moon, people trying to stick to their resolutions, or what but it just feels like things have been a little wacky lately. When stress levels are high it’s hard to not feel the affects no matter what mood you happen to be in. My favorite way to decompress is (100% cliché but nonetheless true) exercise. To balance out the tensions I may feel at work or out in public I like to make sure I take breaks outside to walk and recharge. I do love running but to keep muscle tone and work out in a different way, I like to mix it up with pilates and barre. One barre studio I’m a big fan of is Studio Barre. This post is not sponsored, just my own opinion. Studio Barre is a unique workout that focuses on posture and building long, lean muscles. The first thing that attracted me to barre was the possibility that after …

Wellness Wednesday: Satisfying, Sustaining, Squash!

Wintertime is the season for comforting soups, stews and root vegetable dishes to keep us warm and satisfied when the temperatures drop and the weather has us holed up inside (even in San Diego!). I decided to take a look at one the seasonal ingredients I’ve seen highlighted in restaurant menus, Instagram feeds and cooking shows- squash. There are many varieties of the vegetable but the one I find to be pretty versatile is butternut squash. Butternut squash is full of antioxidants and low in calories but boasts some pretty impressive health benefits too. Below I’ve compiled a little top 5 list to give you an idea of the most interesting benefits I came across. Top 5 Health Benefits of Butternut Squash Aides in digestion-1 c of butternut squash has around 7 grams of fiber which promotes regularity and a healthy digestive tract Lowers blood pressure-1 c of butternut squash has around 500 mg of potassium which can help decrease your blood pressure Improves eyesight-it has over 350% of the recommended daily amount of vitamin …

Motivation Monday: The Power Of Acceptance

  “The art of acceptance is the art of making someone who has just done you a small favor wish that he might have done you a greater one”. –Martin Luther King Jr. I’m attempting to share something personal and significant in this post and not sound too preachy, so bare with me. Everyone can agree our country is going through a growing pain no matter what school of thought, political preference, race or gender you may be. It’s hard to see division and hate because with it brings feelings of being unsettled and unsure of the future. Through unity there is strength and to become unified we must begin with acceptance. Saying you are an accepting person and practicing acceptance can be two different things. There may be instances you are not being accepting of yourself, others, your current situation or how life has played out. The more I thought about the relationships I have and how those make me feel, I began to see how important acceptance really is and how by committing …