Being More than Chronically Ill

I wanted to take a moment and share a piece of my story with you.  I have been working with Nicole for the last 3 years as a fitness coach and we opened Inspired Athletic Movement gym together a little over a year ago. I hope you can either relate or reflect or even gain some insight on your own well-being based on my journey. For the last 7 years I have had an array of health issues. Without going into the details, I can tell you that I definitely spent time in the beginning frequently questioning "WHY ME?!" and feeling pretty angry about my new limitations. Fast forward 7 years and I feel I am exactly where I am supposed to be. "Be where you are. Not where you should be." Where SHOULD we be exactly anyways? Life has many ups and downs that come and go, and what we SHOULD do is take care of ourselves the best we can in each moment and continue to put one intentional foot in front of the other. That's what leads to happiness and successes- the continued and intentional trying and reminding ourselves of the importance of wanting to move forward. Each step forward in the direction we are aiming for is not only liberating but feels so rewarding!

There are days still when I feel sick, overwhelmed, achy or tired but I have made a choice, even on those days, to do and be my best version of me. The best version of me can look different and that's OK too. On the harder days, that may mean brushing my hair and trying my best to smile, while I make sure to hold myself accountable to reaching out for support when I need it. This could look like a walk with my dog, meeting a friend for a low key workout, reading an inspiring book, a phone call with a good friend, or a therapy session. It's these little things, that feel good, that remind me that life (even on the hard days) is incredibly wonderful and feeling my best is worth fighting for... and sometimes it does feel like a very uphill battle but I must choose to face it head on. My happiness is up to me!

The harder times do pass and become better times and even great times, and that cycle continues- that's life! I believe that having a chronic illness or having an ill loved one shines light on the ups and downs even more so. It is our individual duty to take care of ourselves the best we can. That is how we thrive. Support from my doctors, therapist, family and friends plays a big role for me in my self-care. Feeling sick can become a large burden to carry alone and can quickly and easily weigh you down into depression and limited self-care.

I no longer have to make a decision each day to take care of myself. It has over time become my norm and I am grateful for that. Even on the very hard days, I am well aware of how much better I'll feel if I choose self-care (writing in my journal, movement, reaching out to someone in my support network, etc). My passion is to help others in similar situations realize their potential and ability of self-care and the grave importance of it. Your best and your self-care plan are uniquely yours- unique to your body and your needs. It's so special how we can not only create but discover and work towards our best selves; most of us are much greater, stronger and more capable than we believe or even know possible!

There is no reason to feel alone and singled out when chronically ill.

You have many strong hands wanting to help push and lift you up. It may start off feeling impossible, but you can achieve happiness, success and your well-being through one intentional baby step at a time. You, like me, are way more than chronically ill!

All my best, Erica

Taco Chili

With the colder temperatures, my tummy and body have been craving warmer and heartier foods. I had these ingredients in my pantry and fridge, tossed them together and was very pleasantly surprised. I've made it two more times since. The leftovers heat up great!

Ingredients:

1 lb grass fed organic ground beef

1 tbsp of coconut oil (or your preferred cooking oil)

i sweet onion, chopped

1 tbsp minced garlic

Dash of red pepper flakes (optional)

1 sweet potato, peeled and diced into bite size pieces

2 zucchini, halved and diced

1 15oz organic can of 3 bean medley (kidney, pinto, black)

1 packet of organic natural taco seasoning (you are welcome to make your own but I was being super quick/lazy)

Salt and pepper to taste

- Heat coconut oil in a large saute pan over medium-low heat

- Add onions, garlic and red pepper flakes. Stir frequenty

- Once onions start to be come softer, add the sweet potato and mix well. Turn up heat of stove to medium

- Put zucchini in pan and combine all ingredients well. Next place pan lid on top and let veggies cook

- Meanwhile, in a separate pan, brown the ground beef

- When beef is done and veggies are cooked through, mix beef into veggie pan

- Add beans and taco seasoning, mix well. Place lid on top and let simmer for 2-5 minutes stirring as needed

Easy-peasy, healthy AND delicious! Enjoy!

What's The First Thing You Do Every Morning?

Just as we've mentioned (lots and lots) how crucial getting enough sleep is, what you do first thing in the morning can often set the tone for the rest of your day. It can affect your mood and your behaviors for the following hours. What's the first thing you do every morning?

Do you:

• Check your e-mail?
• Run to wakeup the kids?
• Drink coffee?
• Check Facebook or other social media?
• Read the news?

What if you were to set your alarm for literally 5 minutess earlier and spend 5 extra minutes doing something that could really positively affect the rest of your day? It could lead to a more productive work day, keep your stress levels regulated, lead to a better workout, help your food cravings even! We'd love for you (if you don't do it already!) to add in one of these listed below or something similar that would jumpstart you in the right direction.

Try:

• Journaling for 5 mins about ANYTHING! A dream you had, an interaction you had from the day before you want to remember, your goals for the day, organizing your day, etc.
• Taking the time to listen to a favorite, motivational song that makes you feel like you can conquer the world! You can do this in between hitting the snooze buttons while you're still in bed!
• A 5 min meditation, this can be a guided recording or not and you can even stay laying in bed if you'd like! We think you'll end up loving this so much that you may end up choosing to wake up earlier for a little longer of a meditation.
• If you're not quite ready for meditation, take a few deep breaths and simply repeat a mantra you enjoy. THEN, hop out of bed! 
• Stepping out of bed and doing some gentle stretching right in your bedroom. Very gentle light stretches would be perfect; as easy as reaching up towards the sky with a deep breath in while lengthening your spine and then folding over letting your breath out. If you'd prefer, you can even stay in bed, laying flat on your back pulling one knee towards your chest at a time to start.

5 simple extra minutes in the morning can truly make a difference in how the rest of your day goes. Taking the time to center yourself and be present first thing in the morning  can bring a whole new outlook; the point is to take a few extra minutes for yourself to feel whole, reassured and happy. Give it a try! If you'd like some more guidance on some tools to use for your new morning routine, please feel free to reach out to us.

"Fancy" Frittata

Ingredients:

Olive oil

5 eggs

4 egg whites

1 medium to large sweet potato, chopped into small cubes

1 clove chopped garlic

Sprinkle of crushed red pepper

Optional: 1/4 cup of crumbled goat cheese

Swig of olive oil

Salt and pepper to taste

- Set oven to 400 degrees

- Heat a large, oven-safe skillet to medium heat

- Add a swig of olive oil, add garlic and crushed red pepper. Stir until fragrant

- Add cubed sweet potato to pan with olive oil and stir on and off for about 10 minutes or potato is cooked through

- Beat eggs and egg whites together well. Add salt and pepper to taste

- Layer cooked potatoes evenly on bottom of pan. Pour eggs on top of potatoes in pan and sprinkle goat cheese evenly

- Turn heat down and let egg mixture cook for 6-8 minutes until edges have hardened/browned slightly. Check frequently to avoid over cooking

- Place pan in oven for 10 minutes or until eggs are cooked through

Spaghetti Squash Crust Quiche

Ingredients:

1 medium sized cooked spaghetti squash, you will use 2 1/2 to 3 cups of it's meat for this recipe

2 tbsp butter (or coconut oil or ghee)

6 large eggs, beaten

1 cup coconut or almond milk

1 bunch of green onions chopped, about 1 cup

1 tomato thinly sliced and halved

Salt and pepper to taste

Optional: 1/4 cup goat cheese

- Preheat oven to 400 degrees

- Add 2 tbsp butter to 2 1/2 - 3 cups spaghetti squash meat and mix well. Salt and pepper to taste

- Press spaghetti squash into a crust form in a pie dish, patting up the sides and across the bottom

- Bake 8-10 minutes, until slightly crispy and golden. Set aside

- Whisk eggs, milk, salt and pepper together

- Pour mixture on top of spaghetti squash crust. Add green onions and goat cheese throughout, evenly. Place tomato slices on top decoratively (You can get super creative with your fillings!)

- Bake for 30-40 minutes until eggs baked through and golden browned. Enjoy!

"Spaghetti" Dinner

Fall is my favorite season! I love the cooler weather, the changing leaves, and it doesn't hurt that squash is in season. If you haven't tried spaghetti squash either as a substitute for pasta or as a side, you're missing out!

Ingredients:

Makes 4 servings

1 spaghetti squash (about 3 lbs)

1 lb (big package) of sliced button mushrooms

1 cup chopped onion

1 tbsp of minced garlic (I love garlic)

1 cup halved cherry/grape tomatoes

3/4 cup crumbled feta cheese or goat cheese, your taste buds can make the call

(This can be omitted, makes for a creamier, lactose having sauce) 2 sun-dried tomato, basil laughing cow cheese wedges

- With the tip of a knife, pierce squash in about 5 places

- Place on paper towel in microwave and cook on high for 10 minutes, or until squash has softened

- When cool enough to handle, cut squash lengthwise and remove seeds with a spoon. Remove the spaghetti-like strands of squash with a fork, set aside and cover to keep warm.

- Heat large non-stick skillet over medium-high heat. Add a single layer of mushrooms and cook for about 5-7 minutes until mushrooms become brown on one side

- Stir in onion and garlic, cook until onions are softened

- Add tomatoes and cheese until cheese is melted and bubbly

- Spoon sauce over spaghetti squash and eat up!

Crockpot Cashew Chicken

Serves 2  

Ingredients:

2 chicken breasts, cut into smaller pieces 1-2 cups frozen or fresh broccoli, cut into bite-size pieces 1 cup carrots, sliced 1/2 cup unsalted cashews 1 tablespoon olive oil 1/2 cup soy sauce or liquid aminos 4 tablespoons rice wine vinegar 3 tablespoons tomato paste 1 tablespoon brown sugar 1 garlic clove, minced 1 tablespoon ginger paste 1/4 teaspoon red pepper flakes salt and pepper to taste 1/2 cup water or chicken broth

-L ayer chicken, cashews and vegetables in the crockpot - Combine remaining ingredients except water and pour over chicken in crockpot -Add water or broth if necessary so mixture is almost completely covered -Cook for 2-4 hours on high or 4-8 hours on low

Breakfast Egg Muffins

Ingredients:

1 lb ground pork/turkey/chicken breakfast sausage

Diced veggies of your liking. We used muhrooms and spinach

1 dozen eggs

Olive oil or coconut oil

salt and pepper to taste

- Preheat oven to 350 degrees F.

- Crumble and brown  sausage in a frying pan, sauté veggies in same pan

- In a medium/large bowl scramble one dozen large eggs and season with salt and pepper.

- Liberally grease the cups of one muffin tin with oil. You can use muffin/cupcake paper cups if you'd like

- Place equal amounts of browned sausage  and veggies in the bottoms of the muffin tins

- Pour the scrambled eggs evenly (almost to the top of the tin) on top of the sausage

- Cook for 20 minutes. Remove from the oven and allow to cool for about 5 minutes.

- Use a knife to loosen the egg muffin from the sides of the pan

No Dairy, Gluten, Grain, Sugar Ridiculously Easy PANCAKES!

These are too good to be true. They are overwhelmingly easy to make and so tasty! You could get creative with the toppings and fillings; they are very crepe like! These are very likely going to become a staple in my house!

Makes about 14 pancakes

Ingredients:

2 medium size bananas

3 eggs

1 tsp cinnamon

1 tsp vanilla extract

Coconut oil (or butter)

Sliced cherries and strawberries

- Add bananas, eggs, cinnamon and vanilla to blender. Blend for at least 2 minutes.

- Heat pan to medium heat and add about a tablespoon or so of coconut oil

- Once oil and pan are heated, pour mixture directly from blender into pan to create about 2-3 inch pancakes (I fit 4 in a pan at a time)

- Let cook almost all the way through before flipping. They will bubble through and should not be too hard to flip. Note that they will be darker than "regular" pancakes

- Once all pancakes are made, toss the sliced fruit in the heated pan and stir frequently until fruit is heated. Serve ontop

No Guilt "Nachos"

We had these last night for dinner and, wow were they awesome! I was skeptical at first but they were so delicious and left me feeling perfectly satisfied! Feel free to get creative with your toppings. We had salsa, guacamole and beans on the side, yum!!!

Ingredients:

1 pound grass fed beef

2 cloves garlic, pressed

1 Tbsp chili powder

1 tsp pepper

1 tsp ground cumin

Handful of black sliced olives

Handful of sliced peperoncini

Optional sprinkle of parmesan cheese

About 12 mini sweet peppers

- Brown meat in pan and season with garlic through cumin

- Cut stems off of mini sweet peppers, then halve them and remove seeds

- Fill the peppers with the cooked beef and add the toppings you desire

- Place them on a baking sheet and broil for about 10 minutes

Give these "nachos" a try, you won't be disappointed!

Strawberry Lemonade

Last weekend, my friend, Megan, made this delicious, refreshing beverage at a BBQ. It was SO GOOD! Give it a try!

Makes 8 servings

Ingredients:

1 1/2 cups lemon juice (about 8-10 lemons)

8 cups water

3/4  - 1 1/4 cup raw honey (depending on how sweet you like your lemonade, you can also use Stevia if you prefer it)

1 pint strawberries, washed and stems removed

- Throw everything in the blender then strain. That's it!

- Serve chilled or over crushed ice (or both!)

If you can manage not to drink it all,  freeze this yummy lemonade into popsicles. What a healthy and perfect hot Summer day treat!

Quick Banana Breakfast To Go For 2!

This recipe is so yummy and so easy! Breakfast is so important in firing up your metabolism, managing hunger throughout the day, and can help reduce binging later in the day.

Ingredients:

2 cups fresh or frozen blueberries

1 scoop of your favorite vanilla protein powder

2 bananas sliced

1/2 cup old fashioned (gluten free) rolled oats

1/3 cup pomegranate juice

2 tablespoon chopped walnuts

1 tablespoon sunflower seeds raw

- Combine/stir together all in microwave bowl

- Heat in microwave 3 minutes

- Enjoy hot or cold

Honey's Delicious Dahl Soup

Restoration Fitness member, Honey, is a wonderful cook! We were lucky enough for her to share her lentil dahl soup recipe. Give it a try, it's SO delicious! Thanks, Honey!!

Serves 4

Ingredients:

1 cup masoor dal red lentils, picked through for stones

2 cups water

1 onion, diced

4 cloves garlic, thinly sliced

1 (1/2-inch) piece ginger, peeled and minced

2 medium tomatoes, diced

1 serrano chile, sliced in 1/2, optional

Tempering oil (bagaar):

1/2 teaspoon cumin seeds

1/2 teaspoon black mustard seeds

Generous 1/2 teaspoon turmeric powder

1/2 teaspoon paprika or bafaat powder

1 tablespoon olive oil

Handful chopped fresh cilantro leaves

- Put the lentils in a strainer and rinse them under running water. Add them to a bowl, cover with water and let soak for 30 minutes. Drain and set aside.

- In a medium saucepan, combine 2 cups of water, the onions, garlic, ginger, tomatoes, chile, if using, and the lentils. Bring to a boil over medium-high heat. Skim any scum from the surface. DO NOT ADD SALT YET; it will toughen the lentils, thereby lengthening their cooking time. Lower the heat, cover the pot with a lid and gently simmer until the lentils are tender, almost translucent, and almost falling apart, about 30 to 40 minutes.

- Whisk the lentils, releasing its natural starch, and mash some them so the mixture becomes thick. Add salt, to taste.

- Tempering oil (bagaar): In a small bowl, combine the cumin and mustard seeds. In another bowl, combine the spice powders. Have all the ingredients ready because this will move very fast!

- In a small skillet, over a medium-high flame, warm 1 tablespoon vegetable oil. Once the oil is shimmering, add seeds and immediately cover so you don't get covered in spluttering oil and seeds! Add the spices. They should sizzle and bubble a little - that's the blooming and it's exactly what you want. Don't let them burn. The mixture should bloom for about 30 seconds, no more.

- Pour the oil mixture into the lentils, standing back so you don't get hurt when the mixture splutters again. Stir to combine. Transfer the lentils to a serving dish and garnish with cilantro.

Ham and Broccoli Egg Bake

Ingredients:

Extra virgin, cold-pressed coconut oil or olive oil

5 eggs

A pinch of salt

1/2 cup almond meal

1/4 cup coconut flour

7 tbsp coconut milk

7 tbsp almond milk

A handful of finely chopped fresh herbs such as parsley, savory, thyme, oregano

1 medium red onion, finely minced

1/2 lb  bone-in ham, diced

1 head of broccoli, steamed and chopped

- Preheat oven to 350 F (180 C) and brush with olive oil or coconut oil a 7 x 4 pan or individual ramekins.

- In a large bowl, whisk the eggs with the sea salt until pale yellow and frothy.

- Sift and fold in the almond meal and coconut flour, and give it a few stirs

- Stir in the coconut milk and almond milk

- Add your chopped herbs and mix until combined. Set aside the mixture

- Meanwhile, in a small pan over medium heat, add some olive oil or coconut oil. Sweat the red onions until soft, about 1 to 2 minutes. Add to the egg mixture

- Pour the batter in the pan or ramekins

- Scatter the chopped broccoli and ham throughout the egg mixture evenly

- Bake 35 to 45 minutes, or until golden and set

- Serve warm or at room temperature

St. Patrick's Day Gluten Free Soda Bread

Don't let your desire to maintain a gluten free lifestyle slow you down this St. Patrick's Day. Try out this simple and tasty gluten free treat!

Ingredients:

2 C Almond Flour 1/2 C coconut flour (can use all almond flour instead) 1/4 tsp salt 1 1/2 tsp baking soda 1/2 C raisins 2 Eggs 1/4 C coconut or almond milk 2 Tbs apple cider vinegar

- Mix all dry ingredients in a large bowl

- In another bowl mix all wet ingredients

- Mix wet ingredients into dry. Add more milk or flour as needed to form a slightly crumbly dough

- Form dough into a disk shape then using a knife cut an X shape across the disk

- Bake for about 25 minutes at 350 degrees

Very Simple and Delicious Roasted Eggplant

It took me awhile to attempt cooking eggplant. I found them to be slightly intimidating and I wasn't quite sure what to do with them. Thankfully, I got over that! Here is a very easy, quick, and tasty way to roast an eggplant.

Ingredients:

1 large eggplant

3 tablespoons olive oil

2 tablespoons olive oil

Salt and pepper to taste

- Preheat oven to 400 degrees

- Line a baking sheet with parchment paper or lightly grease (Pam, olive oil, etc)

- Slice the eggplant half lengthwise, then cut each half into quarters. Cut each quarter in half to make a two shorter pieces

- Place the eggplant skin side down onto baking sheet. Brush each piece with olive oil and season with salt and pepper

- Roast in oven 25-30 minutes or until softened and golden brown

- Remove from oven and sprinkle with lemon juice

Ta da! Nothing hard or scary about this eggplant recipe. You can add them to rice or pasta dishes. Or eat them as a side to any meat entree. I even like to dice them up and add the cold leftovers to salads.

Crockpot Tomato Basil Bisque

Ingredients:

28oz Canned Petite Diced Tomatoes in Juice 1 Cup Finely Chopped or Processed Celery 1 Cup Finely Chopped or Processed Red Onion 1 Cup Finely Chopped or Processed Carrots 1 Tablespoon Dried Basil (Fresh Basil can be Substituted) 2 Cups Beef Broth (Chicken or Vegetable Broth can be Substituted) 2 Cups Tomato Juice 1 Teaspoon Salt, 1/4 Teaspoon Ground Black Pepper 1/2 Tablespoon Garlic Powder 1 Can (Approx. 13 oz) Coconut Milk

-Process Celery, Red Onion, and Carrots in blender or food processor

-Add all ingredients to slow cooker and combine

-Cook on low for 6-8 hours

-Blend soup until smooth (Or leave as a chunky soup if desired)

As you can see, I diced up avocado and put some on top. Yum!!!!

Red Red Red Lentils

My sister shared this recipe with me a few weeks ago. It was quick and easy and very visually pleasing. I made it with pork tenderloin and green beans. This recipe makes a lot but the leftovers heated up great!

Ingredients:

2 cups cooked red lentils

1/2 medium sized yellow onion

1 green bell pepper

1 tbsp chopped garlic

4 cooked and peeled beets (I microwave them in about an inch of water, covered with wet paper towel for 15 minutes or until soft. You can also bake them.)

Salt and Pepper to taste

- Place onion, bell pepper, garlic, and beets in a food processor

- Process until smooth

- Fold beet mixture into cooked lentils

It's that easy, enjoy! This can be served warm or cold, I enjoyed it more warm. Let me know what you think!

Chicken n' Bean Balls

 

I got semi-creative last night and ended up with these very yummy, kinda different, very easy chicken meatballs of sorts. Enjoy!

Ingredients:

Olive oil

1 lb ground chicken

1 15 oz can of cannellini beans, drained

Salt, Pepper, Garlic (and any other seasoning to taste. I was thinking curry powder could be delicious.)

- Heat pan over medium heat

- Mash chicken, beans, and seasonings together in a bowl

- Coat bottom of pan with swig of olive oil, heat until it feels hot

- Shape chicken mixture into ball shapes and place in pan

- Cook for about 6 minutes on each side or until cooked thoroughly

We had these last night with sauteed brussel sprouts and onions. Try them out and let me know what you think!

Slow Cooker Southwestern Brisket

 

Ingredients:

3 pounds beef brisket

Salt and Pepper

2 tbsp olive oil

5 cloves crushed garlic

1 red onion, sliced thin

1 tbsp chili powder

2 tsp ground coriander

2 tsp ground cumin

1/4 cup apple cider vinegar

1 1/2 cups water

1 (14 1/2 oz) can crushed tomatoes, with juice

2 adobo chilis (from can)

2 bay leaves

1/4 cup apple sauce

- Salt and Pepper beef generously

- Heat heavy skillet to medium-high heat, add oil and heat just until beginning to smoke

- Add the meat to pan and cook, turning once, until browned on both sides. Should take about 10 minutes in all

- Put meat in slow cooker

- Add garlic, onion, chili powder, coriander, and cumin to drippings in skillet and stir for about 1 minute until fragrant

- Add vinegar and boil until it's almost gone (careful, you do not want to breathe in evaporating vinegar!) Make sure to scrape bottom of pan

- Stir in water and pour mixture over brisket

- Put the tomatoes, chipotles, bay leaves, and apple sauce in slow cooker

- Cook on low 8-10 hours, until tender enough to break apart with a fork

- Remove bay leaves and chipotle peppers. Use two forks to pull it apart and ENJOY!

Wonderful for taco night! We ate this last night with corn tortillas, fresh avocado and a cabbage slaw of sorts. If you don't have a slow cooker, don't worry, you can bake it in a dutch oven in the oven at 350 degrees for 3 hours.