Sunday Recipe: Hummus!

Happy Sunday! Hummus is by far one of my favorite foods. I have realized that people either love it or they hate it. However, the awesome thing about making your own is that it’s cheaper in the long run AND you can adjust the ingredients so that it’s delicious to your particular taste buds. Also, hummus is a great source of protein to bolster protein intake for those of us that can’t afford organic chicken or grass-fed beef all the time.

^ I use a very basic recipe that I found in my small selection of cookbooks. If you’re trying to go gluten-free this is an awesome book. I know it’s pretty affordable on amazon, check it out here.

Ingredients:

12 or 14 oz. can organic chickpeas (garbanzo beans)

1 clove of garlic, crushed

1 Tbsp tahini (it’s ground sesame seeds and lasts forever)

2 Tbsp lemon juice

1/2 tsp sea salt

1/4 ground cumin (great spice to keep around)

2 Tbsp olive oil

Instructions:

^ Drain the chickpeas. Then combine all ingredients in a food processor or blender. Blend it all up until smooth. Taste it and add whatever else you’d like to make it taste even better.

^ Quick tip I learned from my second momma, Debbie, squeeze the lemon upside down with a fork to avoid getting seeds into the mix.

^ Scoop it out and keep it in a Tupperware. Use it instead of ranch! I eat it over salad, with celery, apples, and carrots. It’s flippin’ good. Let me know how yours turns out!

Ashley Life Update: I got my mind into a good zone towards the end of the week and ended up doing really well and overcoming all the obstacles that had been haunting me early last week. I’m pretty proud of myself. Last night, after a long day of work, my friend Sara asked if I wanted to ride this morning. My immediate inclination was, “heck no!” but I decided to commit and go anyway. It was a chilly 40°F but it also made me realize how little outdoor riding is left in the year. I’m completely exhausted but happy I went out. On top of getting in about 35 miles, we spotted a train! Now the rest of my day will be filling with eating and relaxing. I really do love my life.

 

^ It is confirmed, I live in the midwest. Please note the tractor in the background. Also, this train was so long that I had time to fumble around with my frozen fingers, take about 15 photos and put my phone away before the train ended. Pretty crazy.

One last thing, my Gran always tells me that she loves reading my blog because it makes her feel closer to me; so from now one, she will be getting a hello. So…Hi Gran! Love and miss you!

I hope you’re all having wonderful days. Enjoy the rest of your weekend 🙂

Saturday’s Cause: Think Before You Pink

 

I had sort of promised myself that I wouldn’t write about issues that would cause a lot of conflict on this here “happy” blog. Most of the time I am unprepared for any rebuttals and just don’t want to stir the pot. But sometimes things just get ridiculous and I have to stand up and declare it. Some of you may not like this but hear me out. I have a bone (a giant dinosaur sized bone) to pick with the Pink Ribbon and Susan G. Komen.

First let me say: I hate breast cancer. I hate it. My step-grandmother died from it and my other grandmother, great-aunt, and best friend’s mom fought it and won (thank goodness). It’s an awful, widespread disease and we (meaning anyone and everyone) should be doing everything we can to stop it. Sadly, most of us are not going about it the right way.

Most of this information I found on Breast Cancer Action’s website. They clearly cite all of their sources and, upon further digging, I found the facts here to be well researched and true. “BCAction is a national, feminist grassroots education and advocacy organization working to end the breast cancer epidemic.” I have studied most of their website and publications and personally think that they are a great resource for facts but not so awesome at providing information on how each of us, as individuals, can contribute to the greater cause. Their main cause is getting the government involved in breast cancer prevention and stopping organizations that are making the situation worse. With that being said, I will only use their website for facts.

Let’s establish some ground rules, if you disagree with these I’m not sure you should read on:

1. Eating an unhealthy diet filled with trans. fats, hormone laden poultry, malnourished beef, sugar filled candy, and fried anything will definitely increase your risk of disease.

2. Using products with toxin chemicals in them, even in small doses changed your bodies chemistry and also greatly increases your risk.

Obviously there are a huge number of other potential causes, environmental and otherwise, and you can find some information on those here. But I will not dive into that because it’s not relevant to what I have to say.

On to the meat of this post! In past I was a frequent purchaser of Pink Ribbon products. If I had to buy something, might as well buy it pink and donate to a greater cause right? Oh how wrong I was. Susan G. Komen began right here in Peoria, IL and I will fight against them right here in Peoria, IL. According to their website, SGK was launched in 1982 and has had great success. They have raised almost $2 billion to cure and advocate for breast cancer. That, in itself, is incredible. It shows that the public really cares for the cause and just needs a place to direct their efforts. I also have no doubt that SGK started from an honest place in a very kind and sad woman’s heart. Unfortunately, what started as an incredible effort on the part of one sister to raise awareness and end the disease has turned into an unbelievably backwards  organization.

Let’s cut the crap:

1. In 1970, 1 in 10 women developed breast cancer in their lifetime. By 2011 the risk had increased to 1 in 8 (National Cancer Institute).

2. 30-50% of all BC cases involve one or more of the following known risk factors: family history; early menarche (i.e., menstruation before age 11) or late menopause (age 51 and over); bearing children later in life (age 35 and over) or no childbirth; hormone replacement therapy; alcohol consumption; and exposure to ionizing radiation (e.g., x-rays, mammograms, nuclear power plants). This leaves 50-70% not accounted for by any of these things. (“Identifying Gaps in Breast Cancer Research.” California Breast Cancer Research Program. Ed. Julia Brody et al.)

3. In April 2010 the President’s Cancer Panel declared: “The Panel was particularly concerned to find that the true burden of environmentally induced cancer has been grossly underestimated [and] … the American people—even before they are born—are bombarded continually with myriad combinations of these dangerous exposures.” They urged the President ”to use the power of [his] office to remove the carcinogens and other toxins from our food, water, and air that needlessly increase health care costs, cripple our Nation’s productivity, and devastate American lives.”

So why raise a stink against Susan G Komen? They’re just doing the best they can to raise awareness and fund research. Right? MMM, not quite. It it obvious from the above facts that we can try as hard as we want to “cure” breast cancer but it’s just not working. Women, WAY too many of them, are still dying. I absolutely do not discount the survivors. There are many of them and, in my book, they rank as some of the strongest most admirable women on the planet. But why are we focusing on researching a cure rather than the cause and how, specifically, to prevent it? Why not encourage women to make their bodies a fighting machine? Encourage them to eat right, exercise, and make healthy decisions. Why not start from ground zero and make our way up to fighting what we still cannot prevent?

On that note, here are a some recent SGK promotions:

 

^ Promise Me perfume: At $60 a bottle, $8 of it actually goes to SGK. Based on their 2011 annual report, 19% of that ($1.50) per bottle will actually go to research. On top of that, it contains at least 2 toxic chemicals, Galaxolide (hormone disruptor) and Toluene (potent neurotoxicant banned by the IFRA).

 

^ In 2010, SGK partnered with KFC to sell “Buckets for the Cure.” 50 cents of every bucket sold went to SGK. Yep, buy some fast food fried chicken and fight breast cancer!

 

^ SGK has partnered with General Mills for their “Save Lids to Save Lives” campaign. By buying these sugary, chemical filled products and sending in the lids you are saving lives! Donate to SGK, provide lots of revenue for General Mills, and increase your own risk. Side note, before BCAction focused on the yogurt in 2008, all Yoplait yogurt was made with the hormone stimulant rBGH.

These are just some of the products that affect the human body in a negative way. Please read the “Think Before You Pink Toolkit”, found here, for more in-depth information.

So what do we do? Well, from now on, I will not be buying anything “pink.” I will not support a cause that is driving in the wrong direction no matter how pure the intention. And until I find another group that is looking for a cure AS WELL AS working to educate women on the daily act of disease prevention, I will do it myself. I promise to educate as many people as I can on having a good diet made of pure, nutrient rich food and an exercise routine that gets their blood flowing and their body fighting. I will not give my money but I will give my time and effort.

Now that I’ve decided, what do you think?

 

Friday Design: The Bike/Exercise Room

 

Alright, back by popular demand (kind of): Friday Design days! As you all know, Mike and I recently moved to Peoria, Illinois and we moved from a tiny space to a much larger one. Seriously though. We moved from half an attic and sharing a bathroom with another couple to a two bedroom apartment with a deck and a community pool. It’s awesome! Another awesome but expensive thing was that we had absolutely no furniture, aside from a bed, when we moved in.

I decided that I wanted to decorate this right by taking the time to paint the walls pretty colors and search for cheap, cool furniture. Until I found out that we weren’t allowed to paint the walls and no furniture is cheap. Haha. But alas, our apartment is pretty much done and we both love it. It’s comfy and cozy and has some really cool touches here and there.

One of our favorite rooms: The Bike/Exercise Room.

Our goals:

1. Keep our THREE race bikes, workout, outdoors gear plus everything else (like travel stuff) in this room.

2. Make sure it could double as a guest room.

3. Clear enough space so that I could do my daily workouts in there.

4. Make sure we could do all kinds of dirty stuff, like clean our bikes ;), in the room.

The Solutions:

1. Install our wall-mount bike racks and all the other nifty but ugly storage gadgets in this room only.

2. Find a cheap futon on Craigslist.

3. Keep everything off the floor and on the walls.

4. Cover the whole floor with puzzle-like foam mats. They’re cheap, comfy for workouts, and keep the carpet clean.

 

^This is before any kind of organization. It was a daunting task. Thinking back, I’m so glad it’s over.

 

^The same corner with our kits all hung up and a lot of our other gear in the closet (I really wish I could find my real camera for this). Everything on the walls are things that we loved but deemed not classy enough to be in our other living spaces.

 

^ Our beautiful bikes with our “bike care” center on the right and our new futon in the left corner. I was so stoked last week when we found the futon on Craigslist for $40! Also check out the floor mats. Bought those at a Menard (similar to Target) for $30 total. Everything else in the room we already had or “acquired” for free!

Anyway, I work out (and dance) in here every day and absolutely love it. I still can’t believe we have all this space 🙂

Ashley Life Update: Did the bad habit again last night and got a solid night’s sleep. Yesterday was a rough day for me, I was lacking motivation which is not allowed for my job. The sleep helped me wake up this morning feeling refreshed and ready to get people healthy. Pre-sleep experimentation will continue next week. Until then, I am going to look forward to sleeping in on Sunday.

I hope you’re all having great days and making progress in whatever area of your life that you’re struggling with.

xoxo 🙂

 

Thursday Thirst: Chicken Stock (15 min prep, 4 hrs cook time)

 

Ok, I know this recipe sounds really boring but hear me out! Chicken stock is the liquid that makes everything taste better and cheaper! I make my own every time I roast a chicken and end up using it for the next few weeks.

Before I give you the VERY EASY recipe, here are some ways you can use chicken stock:

1.When cooking rice, replace the water with chicken stock or do a 50/50 combo.

2. Stick it in your crockpot instead of water or cream or whatever.

3. Replace the water with it when steaming veggies.

4. Use it to make soup.

Basically just use it instead of water to make any savory dish SO much tastier.

Ingredients:

chicken carcass (Everything including the skin, bones, and stuffing. Gross I know)

chopped celery

chopped carrots

diced onion

any other veggies that are on their last legs

salt and pepper

garlic (optional)

Instructions:

Pile everything into a big pot and fill with water up to the top of the carcass (the more water the more stock).

Bring to a boil then cover and simmer for 4 hours. I left the house for errands then did a bunch of chores, you don’t really need to watch it. Every hour or so use a small cup to skim the foam off the top (I didn’t have any foam at all).

Turn off the heat, let it cool then freeze it! I use jars that I recycled to freeze mine but you can really use anything, including Ziploc-type baggies.

 

Now I have a freezer full of stock that I can use whenever. I just thaw a few a week and use them whenever the recipe calls for water (BOOOOORRRING).

 

Ashley Life Update:

On another note, I have been sleeping terribly lately because I’ve been trying to train myself off a bad pre-bedtime habit. I’ve been trying to drink a glass of wine before bed the last two nights but quickly realized that it’s a stimulant (whoops!). I used the bad habit yet again last night because I just plain needed sleep. Once I’m caught up, experimentation starts again.

I can’t tell you how guilty I feel about this habit because I just don’t want to rely on something besides my own body for something as simple as sleep! But Katie and I were talking this weekend and I think I just need to forgive myself for being imperfect and keep on pushing for my goals, it may just take a while.

Also, a new phone/camera is high on my Christmas list this year so the photos WILL get better! I swear. I hope you’re all having great days. Your challenge today: smile at everyone until you get at least 3 smiles back.

🙂

 

Workout Wednesday: Guide to Building Your Own Workout

 

 

Last Wednesday I had a crazy busy morning and didn’t have time to squeeze in a workout. I resolved to workout if I got a long enough lunch break or to just save it until after work. I am proud to say that I managed to workout, shower, eat lunch, get ready, and make a smoothie all within a 45 minute lunch break. That’s right, I am Wonder Woman.

 

Wonder Woman Covers

Wonder Woman

In the end, all of my time efficiency comes from having a routine for each of these things. I had the blender on while I was getting dressed and I was eating lunch while my hair dried. It’s all about thinking out a plan on the car ride home and not dawdling even a little bit. Which is what I’m trying to do this very morning so moving on…

The workout I did was quite unique. I realized on the drive home that I wouldn’t have time to look up a workout with the lovely Zuzana Light so I made up my own. I just chose some full body exercises and a time crunch that would make me sweat AND hurt at the same time. Sounds like fun right??

Here was my workout:

3 rounds of 5 exercises. Do each exercise to the max for 40 seconds, rest for 20 seconds, start the next exercise. Repeat each round 3 times.

Exercises:

1. Pushups (from my knees because my pecks are strangely weak)

2. Crunches (with my legs straight in the air)

3. Squat to shoulder press (with weight, use water bottles if you don’t have weights)

4. Lunge Jump (lunge down then jump up and switch legs)

5. Leg raise (Lie on the ground and lift legs up to 90° angle, keeping them straight, then lower them)

This workout ended up being killer and I felt pretty awesome for formatting my own. Some rules to help you do the same:

– Make sure you know the correct form for an exercise before you do it alone. Wrong form makes you prone to injury. (If you don’t know, just google or youtube it!)

– Establish reachable goals for the workout like “I want to do 30 crunches in each 40 second time period.”

– Keep the whole workout under a time limit so that you feel like you’re really accomplishing something in a tiny bit of time.

– Record all your numbers so that you can look back and try again in a few weeks. Track your progress!

– Be proud of what you’ve done and build on it, nothing’s better than self-propelled success.

 

I repeat: nothing is better than self-propelled success. So get off your bum and get it done!

And be sure to SMILE in between grimaces 🙂

 

 

Thankful Tuesday: My Three Things

 

So I’ve mentioned her before but there is one  blogger I follow regularly and she writes a couple of blogs. One of them is made up entirely of a daily post of three things she’s thankful for (check it out here). So, for us, this will be our Tuesdays! Gratitude journals are short, sweet, and helpful and everyone should have one in some capacity. So I’ll be yours. Yay!

1. Today I am thankful for the tiny town that made me appreciate tiny zoos. Thank you Peoria Zoo for getting me so close to giraffes, my favorite animal of all time.

 

 

 

2. I am thankful for old friends (Katie and Mike) and their willingness to accompany me to local farms to pick a pumpkin. Also, this farm has tons of wind turbines which makes it extra awesome.

3. I am thankful for the week of work I have ahead of me. Although getting out of bed can be hard, I love my job, my coworkers, and all the people I get to help everyday. Let me at it!

 

Alright. Let me have them. Seriously, what are your three things for today? It takes 2 minutes and makes you that much happier.

 

Motivational Monday: How Could You Not Smile At This?

 

Happy Monday everyone! I know Monday’s are a slow day for most people so I thought I would post something to quickly boost your spirits.

You no longer have an excuse not to smile today.

Some tips for a great Monday:

– Smile and nod at everyone you see today. The smiles will be spreading by the end of the afternoon.

– Set goals for your day and for your week so you know the kind of effort you’ll be putting in for the next 5 days.

– Make plans with friends for tonight and the rest of the week. Give yourself a light at the end of the tunnel.

– Remember how lucky you are to have what you do. You guys are one of my happy things 🙂

I hope you all have great weeks ahead of you!

 

Questions: What’s one thing you’re looking forward to this week?

 

Sunday Recipe: Gluten Free, Dairy Free, Sugar Free Pancakes

Today is a seriously gorgeous day in Peoria. Scattered clouds, beautiful blue sky, about 67°F. AND one of my best friends managed to extend a work trip in the area and we get a whole two days with her! She is leaving very soon and I’m gonna be really sad. It’s so amazing to be around someone who you can sit in comfortable silence with then break the silence with an awesome conversation and easy laugh. I love it and miss it/her a lot.

And what’s even more awesome is that she is gluten and lactose intolerant just like me! So this morning we made gluten free pancakes for all of us. They were SO good. Just sweet enough and dense enough to be like normal pancakes without all the bloating and over-full feeling. And Katie had the awesome idea to use the leftovers for a post-workout snack.

Ingredients:

  • 2 large eggs
  • 4 tablespoons melted butter
  • 2 cups coconut milk
  • 1 teaspoon vanilla extract
  • 2 1/3 cups multi-purpose gluten free flour (I keep this around to use as a thickening agent in some recipes)
  • 1/2 tsp stevia powder or 15 drops stevia liquid
  • 1 1/2 teaspoons baking powder
  • 3/4 teaspoon salt
  • 3/4 teaspoon xantham gum

Instructions:

1) Whisk together the eggs, melted butter, coconut milk, and vanilla.

2) In a separate bowl, whisk together the dry ingredients. Stir in the egg mixture.

3) Let the mixture sit for 15 minutes (this makes them fluffier). Preheat skillet on medium for the last 5 minutes.

4) Lightly grease it with coconut oil or another high heat oil. Scoop the batter (I use a small glass) into small dollar sized pancakes.

5) Cook pancakes for 1 to 2 minutes, till the tops lose their shine and bottoms are golden brown. Flip and cook for 1 to 2 minutes on the other side.

6) Top it with whatever delicious yummies you can find in your fridge. We used berries and pure maple syrup (not sugar free).
Sunday breakfast is probably one of my favorite meals of the week. YUM.
I hope you’re having wonderfully peaceful Sundays 🙂

Have Some Confidence People!

 

Wow. All I can say is thank you guys so much for all the feedback yesterday. I want to reply to every person that commented but you basically all said that my blog is awesome, I’m awesome, and that I’ve helped you in some way. You guys just gave me the biggest flippin’ boost of motivation. I didn’t even know some of you read it! So all I can say is I am sending a big, fat THANK YOU and a huge hug and kiss (oh yeah) to all of you everywhere.

This encouraged me to write, today, about confidence and having oodles of it. Today’s post is pretty much a way to balance out this post about setting realistic expectations. Anyway, I have a friend who happens to read this blog and also happens to suffer from an utter lack of confidence (you know who you are). She is one of the most inspiring athletes I know as well as being kind, caring, and really fun to party with. She just all around awesome and has NO IDEA.

I know that she isn’t an isolated case. I have other friends and actually read some blogs (like this one) who are similar to this particular friend and just have no idea how amazing they are. I don’t care what your IQ is, what you look like, how many friends you have, or what special skills you have, every person has a special something that makes you worth “it.” “It” being a stranger’s time, a second glance, or just respect from the people you know and love.

Anyway, I don’t want to ramble so, just never underestimate yourself. Find your specialness and capitalize on that s**t! You will always get further in your life by strengthening your strengths rather than working on your weaknesses.

 

^ This is me at my first every mountain bike race. I knew I could handle a bike so I traveled with the mountain team that weekend, rode a mountain bike for the first time for 3 hours in the morning and then raced it! I had such a good time and accomplished one of my life goals of playing in the mud 🙂

Also, and this is important so listen up, if you are one of the people who already has the confidence of a guido in Jersey then help some others out! Tell each of your loved ones and coworkers something special about themselves every day. Only stuff that is true. It’s ok to repeat stuff, it helps drill it into their heads. Compliment at least 3 people every day and you will find that they are drawn to your positivity and will start to think of themselves in a better light.

Ok, that is all. Thank you again for reading and writing all those lovely comments. You are all very special to me .

🙂

 

Happy Friday! Please Help…

 

Good morning/afternoon/evening (depending on where you’re reading this from) and welcome to my new blog layout. Isn’t it pretty?? I have been telling a lot of people about this blog lately and I really have no idea who is actually reading it! So today I have 2 [very easy] questions for you.

I want a ridiculous amount of posts on this. Please? Friends, family, strangers, anyone! This will help me a ton only if I get lots of comments.* To comment, click on the heading of this post and scroll down to the bottom of the page.

Questions:

1. Which category of posts do you benefit the most from: fitness, nutrition/recipes, inspiration, gratitude, or design? You can click on the category links to the right if you have no idea what I’m talking about.

2. How often do you actually read this thing? Please be honest, I love writing but I only want to write as often as you read.

Also, any other critique or praise is welcome. I want to know what you guys think.

 

^ This is how excited I am about hearing back from you guys. Seriously.

Now wipe that frown off your face and smile!