All posts by Savanna

Cinnamon Roll Smoothie (Vegan)

You might already know this, but cinnamon rolls are my favorite!! 😋
So this morning I went out on a mission to make a smoothie that tasted like one, and it did not disappoint 😍

I honestly can’t remember the last time I made a smoothie at home without spinach, but this morning I opted for frozen cauliflower instead! It really doesn’t add a taste, but it makes your smoothies super thick and adds vitamin C + antioxidants!

Here’s the ingredients I used for the smoothie:
•1/2 large frozen banana
•1/4 cup or so of frozen riced cauliflower
•scoop of Tone It Up cinnamon roll protein
•couple spoon fulls of Lavva vanilla vegan yogurt
•1/4 teaspoon of cinnamon
•dash of vanilla extract
•tablespoon of Georgia Grinders almond butter
• cup or so of unsweetened vanilla almond milk
•Not essential, but I also added a scoop of flax seed for the omega-3’s/fiber

Blend all of the ingredients together and you have a FAB, creamy, dreamy and healthy cinnamon roll smoothie that will keep you full and happy!

This is definitely a new favorite smoothie of mine and I can’t wait to make it again! (Like tomorrow!)

How I Workout at Home

I love going to fitness studios, but I also love working out at home! Especially when it’s a busy month, like December, I find myself doing more at home rather then out.
It can be hard to find motivation working out at home, but if you get in the routine of it, it really saves you a lot of time and you still get a great workout in!

So here are a few of my favorite ways to workout straight in my living room!

1) The Tone It Up App– This has been the BEST investment I’ve made in a long time. It’s $12 a month, but you actually get to sign up for classes that they put together for you everyday! It’s fun because you can see who else is signed up and chat before/after class, as well as a reminder from the app when your class is coming up! There are also daily moves for you to do and a HUGE on demand section divided by “Total Body” “Yoga” “Abs” “HITT”, etc. That’s where I spend most of my time!

2) Youtube– If you don’t want to get any apps, Youtube is such a great resource! Not only is it free, there are tons of different styles videos on there as well! One of my favorite Youtube channels is “Yoga with Adriene”- she teaches tons of different styles/varieties of yoga and seriously has something for everyone. You can’t go wrong with her channel! I also love “Rebecca Louise” for quick, targeted videos. She also has a British accent which also just makes them that much better.  Tone It Up also has tons of videos on Youtube as well!

3) Easy equipment– Obviously I don’t have an at-home gym, but I do have some fitness gear that I store in bins under the TV! My essentials are booty bands, 2 different sets of weights and gliders. I also have a jumprope, kettle-ball and exercise ball but I don’t use those quite as much! If you haven’t tried out booty bands I highly recommend them because they can take any workout to the next level (and they are great for travel!) I have 2 sets of weights because I’m not super strong in my arms, but try to do drop sets with them and the gliders are  great for toning!! You can find them pretty much anywhere like Target, but here is a link to where I got mine from.

Do you workout at home? If so, what workouts do you like to do?! I want to know!

xo Sav

Cinnamon Roll Protein Oatmeal (Vegan, gluten free)

I still make smoothies in the winter, but I had to take a little break from them because I was craving something warm in the morning! So I whipped up some of my protein oatmeal, but with a cozy and delicious twist 🙂

I give you “Cinnamon Roll Protein Oatmeal” topped with caramelized banana, pecans, peanut butter and hemp seeds

Recipe:
•Combine 1/3 cups of organic rolled oats with a scoop of Tone it Up cinnamon roll protein powder and 1/2 cup of water.
•Put in microwave for 1 minute and 30 seconds
•Stir in a scoop of chia + flax seeds (optional, but adds more fiber/nutrients) and a little almond milk + cinnamon

Topped it with the bananas, pecans, hemp seed and peanut butter!

I’m not sure WHY I have never put caramelized bananas on top of my oatmeal, but it is a total game changer!! It really made the whole dish so creamy and added that perfect sweetness!
All I did was put slices of banana in a pan with coconut oil and cinnamon and cooked until crisp on both sides.

This oatmeal bowl kept me full and satisfied until lunch because it has protein, fiber, complex carbs and healthy fats- the perfect way to start the day!

xo

Ways I Manage Anxiety

Anxiety affects millions of people every single day. From stressful jobs to over-scheduled days, social media, lack of sleep, social gatherings, family troubles… the list goes on. We all have so many different things going on in our lives and it can get super overwhelming! I know if I don’t deal with my anxiety it will consume my whole day and I won’t be able to focus on anything else, which is not fair to myself and the people around me.

The holiday’s are coming up and are a time where I make sure to take extra care of myself. Don’t get me wrong, holiday’s are a wonderful time of year, but they can also be really stressful. So here are a few ways I manage my anxiety and not let it consume me during the holiday season!

1) Utilizing the voice memo app– You know that app that’s built in on your phone called “voice memos”? It’s something I use regularly and is one of my favorite ways to check in with myself and “journal” on the go! Sometimes I don’t have time to physically sit down and write out all of my thoughts, because I have a lot, so the voice memo app has been great for me. I like to go on a walk around the neighborhood with my headphones in and just talk it out- it might seem weird at first but trust me, it has been so effective. (I’ve even hit record on a long car drive too) I also like to be able to go back and listen to see how much I’ve changed (I’ve been doing this for years) or if there is a problem that I still haven’t dealt with. It’s a great way to hold yourself accountable too!

2) Listen to music– “Where words fail, music speaks”.. this is one of my favorite quotes because it couldn’t be more true. Find music or a playlist that soothes you and makes you forget about the world. I have a range of music that I like, but when I feel anxiety kicking in I always put on my favorite classical music. Maybe it’s because I grew up playing in symphonies, but I know that if I put that music on my soul will be soothed. I forget about the noise inside my head and my crazy day if I give myself just 20 minutes of listening to music.

3) Perspective– This one is big for me. A lot of times my anxiety is a total first world problem and is over things that truly do not matter! Take a step back and think about the things that truly matter to you and how wonderful your life really is. We take many things for granted that people around the world don’t have access to… running water, a roof over your head, nutritious food, school, cars, clothes that keep you warm, doctors offices, etc. It’s really easy to get caught up in your own head and problems, but taking time to step back and be grateful for what you do have can really help.

4) Make someone else’s day– Nothing puts me in a better mood than doing something for someone that makes them happy. It doesn’t have to be a big thing, but just something small that make someone know they are appreciated. Pay for the person behind you in line at Starbucks, thank someone you see out in a military uniform for their service, message the person who inspires you on Instagram, make muffins for the office, reach out to an old friend and tell them you are thinking of them, etc. I also like to do little things for Alan that he doesn’t expect, like stocking his favorite beer in the fridge, cleaning the coffee cups out of his car (oh man does he always have a TON!) or taking over doing the dishes.. just little things that make his life easier or happier- it makes me happy too 🙂

5) Detach from reality– Escape in a good book, watch a funny movie, read a fun magazine or take a walk outside. Turn your phone off and step away from all of the notifications…another thing to do is unfollow people on social media who may be giving you anxiety or who don’t make you feel good about yourself. Social media can be great, but it can also make people feel anxious, or that they aren’t good enough or doing enough. I realized that I was following a few people who didn’t make me feel great or were negative so I unfollowed them and got rid of those anxious feelings! It seems silly, but it helps not seeing that stuff pop up on your feed all the time.

Creamy Protein Pancakes (Dairy free, Paleo)

If you know me you know I’m obsessed with protein pancakes!!! I actually had to take a break from them because I was over-doing it and was close to burning out on them… I know I have pancake issues.

Anyways, I love to play with different toppings on pancakes and I had the idea to top them with this dairy free vanilla yogurt and WOW it was so good!! Side note- if you haven’t tried Lavva yogurt it is AMAZING!!! It has no added sugar, 50 billion probiotics, and no added junk or fillers- it is my favorite dairy free yogurt right now!

Back to the pancakes- this is my favorite recipe from Tone It Up, I just adapted it a little by adding flax/chia seeds and cinnamon!

Protein Pancake Recipe:

-1/2 Banana, mashed
-1/4 Cup of egg whites
-1 Scoop of vanilla protein powder (I use Tone It Up)
-Dash of almond milk (or any kind of nut milk)
-Dash of cinnamon
-Scoop of ground flax seed or chia seed (optional, but great to add for additional fiber and nutrients!)
Combine all ingredients together and then cook on a pan with coconut oil. You can make one big pancake but I like to make it into 3 little ones.. makes them more crispy!

Top with vanilla yogurt, pomegranate + hemp seeds!
You can also make the pancakes ahead of time and heat up in the microwave in the morning! Just add your toppings after and you have an easy + nutritious breakfast that will keep you full!

Feeling stressed? Add these foods to your diet!

Feeling a little stressed? Are your cortisol levels raised? I feel you, I’ve been there and definitely have those weeks where I’m going non-stop. When we get stressed our adrenals release the stress hormone cortisol, and having a spiked cortisol level can slow your metabolism, weaken your immune system, make you extremely fatigued and spike your blood sugar. With the holiday’s coming up, our days can get a little more busy, so here are some foods to add to your diet to combat the stress and help you enjoy your times!

Foods high in omega 3’s– Salmon, walnuts, eggs, flax seeds, chia seeds, brussel sprouts and oysters. Eating foods rich in omega 3 fatty acids can reduce inflammation and help fight negative effects of stress hormones on your body. Including these in your diet will help with your mood and keep you full with heart healthy, metabolism boosting fats!

 

Magnesium rich foods– Dark chocolate, spinach, avocado, bananas, legumes (like beans, lentils) pumpkin seeds, quinoa and nuts. Magnesium can help calm your nervous system, relax your muscles, help with pain relief and help with cellular energy production! Boosted energy and mood? Count me in!

 

Adaptogens– Maca, Chaga, Ashwagandha, Reishi, Cordyceps, Holy Basil and Ginseng. Adaptogens are a class of plants that combat and fight stress in your body, they “adapt” to what your body need. Adaptogens help heal your overworking adrenals when you are stressed, and get your body back to normal! I will do a different post on adaptogens because they are so important and there are too many benefits to not talk about!

 

These are just a variety of foods that you can try to include into your diet during these busy times! I will write another post on ways to combat stress that don’t involve food, so stay tuned for that!

Happy Tuesday! xo Sav

Easy Winter Frittata (Dairy Free)

Winter is in the air, and I’m craving a breakfast that is going to keep me warm and cozy in the mornings. Don’t get me wrong, I love smoothies and yogurt bowls, but I need a balance of warm and cold foods for breakfast so I’m not freezing all day!

I typically don’t eat eggs during the week because I haven’t found a good make-ahead method that has worked for me, and I’m not trying to cook before work. (I have done it though haha) I’ve tried making egg muffins but they always either stick to the pan or all of the veggies sink to the bottom of tin- it’s definitely something I’m doing wrong, but I wanted to take a break from attempting to make those again! (lol)

So I decided to try out making a frittata and it actually turned out better than I thought it would! I used butternut squash, onion and kale for my veggie ingredients because I am trying to cook more in season- but you can use whatever fillings you like.

Here’s what you’ll need:

  • 6 eggs
  • 1/2 butternut squash, cubed
  • Few stems of kale, chopped
  • 1/3 sweet yellow onion
  • 3 tablespoons of unsweetened cashew/almond milk
  • Sea salt, pepper, garlic, nutmeg, rosemary and cayenne pepper (optional, but adds a nice balance)
  • Extra virgin olive oil

Directions:

  • Preheat oven to 350 degrees
  • Heat olive oil in a skillet on medium heat and add the butternut squash and onion. Cook until butternut squash is soft, about 12-15 minutes.
  • While the veggies are cooking, whisk or blend eggs + cashew milk together until combined. (I blended mine to make it extra fluffy, but it’s totally optional!)
  • After the butternut squash is soft, add in the kale and stir.
  • Season to your liking with salt, pepper, garlic powder and rosemary (fresh or dried)
  • Add a dash or so of nutmeg and cayenne pepper
  • Once the kale is cooked down (about a minute) pour the eggs into the pan and transfer to the oven and bake for about 10 minutes, until the center is cooked through.
  • Let cool and enjoy!

This is the perfect breakfast to enjoy on a cool winter morning or to heat up quickly before work! I eat mine with a side or fruit, gg crackers or toast. Also avocado sliced on top would be delicious!

 

 

A Few Ways to Stay on Top of Your Mental Health

I understand what it’s like to have down days, low mental days, depression, feeling anxious, etc. We all go through days where we feel down, and it’s actually something that unites us as human beings. We all have feelings, insecurities, feelings of vulnerability, etc.- it’s what makes us human!

There is way more to mental health than I can speak to, I am not a doctor, but I can tell you a few things that help prevent me from having these days more frequently. A lot of it has to do with taking care of myself, checking in and being mindful of where I am at the moment.

Now for the most part I am a positive and happy person, but again this is to help prevent those down days and stay on top of my mental health 🙂

  1. Find time for yourself in the morning- Finding time to have a moment to yourself in the morning before rushing off to work, school, taking care of someone else, etc. is so important. It could be taking a few extra minutes to make breakfast, stretching before you get dressed, reading a few pages of a book or sipping your coffee while listening to music- whatever makes you happy! Making yourself a priority before heading off into the world will make you feel more calm and start your day on a more positive note.
  2. Check in with yourself- This is something I’m still trying to work on. I tend to speed through weeks without stepping back and checking in with myself, until sometimes it’s too late. It’s really easy for me to ignore and mask my emotions, so taking a little extra time to reflect on myself and check in is going to the top of my priorities. This could be through meditation, journaling, walking, sitting outside or even yoga. One thing I like to do is  record notes on my phone while I’m walking- it’s faster than writing and also is more natural for me!
  3. Find a passion or activity- This is also something I am working on, but do you go through the work week, do all the things you have to do and then wait until the weekend to do something that makes you happy? Finding an activity that is truly something you want to do can make SUCH a difference in your week and mental health! Some things for me are reading (non-fiction, nutrition, mystery) taking fitness classes, COOKING, drinking wine on our porch with my husband and spending time outside.
  4. Check your surroundings- If you are constantly feeling bad about yourself, feeling anxious, depressed think about who you are surrounding yourself with. This includes social media too! If you are following people who are making you feel like you aren’t good enough or doing enough, unfollow them or don’t be around them anymore! Life is TOO short to surround yourself with people who bring you down instead of make you feel like your best self. Tune in and see if you are surrounding yourself with people who make you feel truly happy, supported, inspired and encouraged.

Let me know what you think of these tips and if you have any that you do as well!

xo Savanna

Pumpkin Pie Chia Pudding Bowl

I wanted to put my leftover pumpkin puree to use, so I came up with this dreamy pumpkin pie chia bowl. It tastes pretty dang close to a dessert, but is a actually superfood packed breakfast option!

Pumpkin is also very underrated in it’s health benefits- it’s loaded with vitamins & minerals, helps alkalize the body’s PH levels, contains anti-inflammatory properties and can also help you have clearer skin! The high amounts of vitamin C help your body make collagen, which we all know keeps your skin healthy, strong and clear.

Here’s what you’ll need:

  • Chia seeds
  • Full fat coconut milk
  • Pumpkin puree
  • Pumpkin Pie Spice
  • Toppings of your choice- I used Purely Elizabeth Pumpkin Spice Granola, Flax Seed and Banana

Directions:

  • Pour 1 & 1/2 cups of the coconut milk into a bowl (with a lid for later)
  • Add 4 heaping tablespoons of the pumpkin puree and a few dashes of pumpkin pie spice- stir together with a whisk
  • Add in 3 tablespoons of chia seeds and whisk for 10 seconds
  • Let everything sit for one minute (very important)
  • Stir together once more for 10 seconds, add an airtight lid to the container and let sit overnight. (It doesn’t have to sit overnight if you don’t have time, just make sure you have in the fridge for at least 30 minutes!)

Top with whatever toppings you like, but I HIGHLY recommend the Purely Elizabeth pumpkin spice granola, banana and a little extra pumpkin pie spice on top! (I also sprinkle flax seed on top as well, just for health benefits hehe)

*I got the original chia seed pudding recipe from BeachLifeOrganic, check out her website here!* http://www.beachlifeorganic.com/

Healthy Pumpkin Spice Latte

You heard it right- I created a healthy pumpkin spice latte recipe! I wanted to create a clean version of this popular fall drink because the one’s from Starbucks are FULL of refined sugars, many calories and artificial ingredients. This version is clean, creamy and guilt free!

Here’s what you need:

•1 cup of espresso or coffee
•1/4 cup coconut cream
•2 tablespoons of pumpkin purée
•1/4 teaspoon pumpkin pie spice
•Dash of cinnamon
•1 teaspoon of pure maple syrup or raw honey (or stevia drops if you want)

Directions:

Blend all of the ingredients together in a blender and enjoy!

*I get my coconut cream, canned pumpkin and pumpkin pie spice all from Trader Joes!