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Sidelining negative emotions with one technique

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This past week I have pondered the question of whether it is possible to think yourself out an emotional response. This is important to me as I examine my reaction to so many different things in my life, but specifically to how I react to stress. I tent to get anxious, overwhelmed, fearful and then completely disabled when stress mounts. After a chat with my pastor, he suggested I take a look at Cognitive Behavioral Therapy as a means to change my self-talk and create a different response to my habitual negative one. I have been introduced to this type of therapy through the WellCoaches training I am taking right now, but when I thought about it on a more personal level, it occurred to me that this therapy could be used to help people overcome negative habits of any kind. Relationship expert, Dr Alice Boyes, Psychologist suggests we list our negative thoughts or reactions and when they come up again we replace the thought for ourselves with a third person. It would look something like this.. Rather that hearing "You are a failure", you would replace the statement with an observation..."Oh there goes Susie again, she things I am a failure, but I know I am (replace with whatever positive truth you would like)." In this way we take out the emotion and allow ourselves to replace it with a thought is more rational and purposeful.

Another approach to derail the automatic emotional response is to immediately begin to "distract" the pattern by walking through a familiar process that brings you peace. For example, let's say you hear yourself thinking about how you feel disgusted with your late night eating and you start to berate yourself for having no will power. The moment you hear that, say to yourself "My emotions are lying to me", and then start to walk yourself through a process of something you love. Imagine every detail of the process. For me, I like to think about putting on my running shoes and going starting a run. I have to think through every step of opening up the laces, getting on my sock, sliding my foot in, tightening up each level, tying the bow and then the double knot...and so on. Once you get about half-way into the process, you will likely notice your emotional response has waned, and you can begin to think differently or react more rationally to your situation.

This may not work every time, but with practice, it can help get you started with changing you negative emotions so you can be empowered to create positive change!

Sweet Potato and Quinoa Cakes

My next door neighbor (the one with the chickens that I've told a lot of you all about,) Sarah, came up with this wonderful recipe and was kind enough to share it with me. Thanks Sarah!!

 

Ingredients:

1 cup dried quinoa

2 cups Vegetable (beef, chicken, etc) broth

1 sweet potato grated

1 cup Italian flavor bread crumbs (gluten free if you’d like)

3 eggs
1 small onion diced fine
3 cloves garlic pressed
1 tablespoon onion powder
1 tablespoon garlic powder
1 teaspoon curry powder
2 tablespoons stone ground mustard
Cayenne pepper to taste
Salt and black pepper to taste

- Combine dried quinoa and broth in microwave safe container and microwave for 3 minutes loosely covered.

- Stir and return to microwave for 3 additional minutes or until it starts "spiraling". Drain remaining liquid.

- Combine cooked quinoa with all other ingredients in large bowl.

- Heat skillet to medium high with enough olive oil to liberally coat pan.

- Using 1/2 cup measure scoop quinoa mixture into pan and use spatula to flatten into patties. Cook approximately 3 minutes on each side, longer for more crisp patty.

- Enjoy with Greek yogurt and a sprig of fresh sweet basil or with honey mustard to dip.

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Bach Ache Relief Trouble Shooting Guide

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Estimates vary, but approximately 60% to 80% of us will get at least mild back pain at some time in our lives.  The pain can range from a little achiness to severe pain from a fracture of the vertebra or a herniation of the disc between your vertebra that can cause radiating nerve pain known as sciatica.  In any case, prevention is the best medicine, but if you are in need, here's our guide to reducing your back pain: 1) Stretch.  This one seems obvious, but it is ridiculous how many people neglect simply stretching to be sure they aren't putting undue stress on their back. Here's some favorites:

Chest Stretches

Neck Stretches

Shoulder Stretches

Lower back Stretches

2) Strengthen your back: My three absolute favorite exercises for this are the prone cobra, bird dogs, and the more advanced movement-a deadlift.

3) Strengthen your core: Here's a top 5 video of core stabilizers that would be a great start. (notice the bird dog is repeated here!)

4) Floss your nerves.  Sounds strange, but our nerves live within a sheath...sort of like a hose that holds water.  The nerve can glide within the sheath to allow for the movements our body makes.  When we injure a nerve or potentially have an adhesion due to injury or muscle tightness, we can trap or irritate the nerve which causes pain.  Here's a video assist with flossing the nerve that causes sciatica, and here is a video that addresses pain that could be coming from your hip flexors- Femoral nerve flossing.

5) Massage your knots.  Outside of hiring a massage therapist, consider purchasing a TheraCane or simply use a foam roller!

Of course, if you have pain that is persistent or extreme, or if any of these exercises make you worse, see your physician for further evaluation.

The Only One Who Can Beat Me Is Me

I ran across this picture on a friend's facebook page today and it really got me to stop and think. THIS HOLDS SO TRUE FOR ME! Can you guys' relate as well? It's incredible how we can truly be our worst enemy. We all need to remember to do our best to hold our heads up high and remember that we are worth it! We are worth making the time to plan our meals ahead of time, we are worth squeezing in a workout, we are worth patting ourselves on the back. Let's all take a moment to acknowledge how worthy we are of our own compassion!

THE ONLY ONE WHO CAN BEAT ME IS ME! 

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Four Lessons to Succeed like an Olympian

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Olympic hopefuls don't get to the games on accident.  Ride their wave of success with these four lessons: 1) “Discipline is remembering what you want” – David Campbell

Remember what you want: Too many times we talk ourselves out of things or allow the lull of the day to day to pull us away from working diligently toward what we really want. Figure out what you really want and don’t let the negative or your own laziness bring you down. Staying focused is one of the hardest things we can do in our age of distraction, busy-ness, and technology.

2) “There are two ways of spreading light: to be the candle or the mirror that reflects it.” - Edith Wharton

Surround yourself with winners: If you find it hard to stay focused on the positive, do everything you can to find others who can support you and who will remind you daily of why you are doing the tedious work to reach your goal. There are so many new ways to get involved, try MeetUp.com, join a local team, get training with a class, or find a buddy or coach to work with you. Give yourself a pep talk, watch an inspiring movie, or read an I-can-do-it quote or book. Even if it means you have to find a whole new group of friends or spend a little less time with family, it is worth it in the long run.

3) “Whatever happens, take responsibility.” -Tony Robbins

Take responsibility for your success or failure: Life can throw you curveballs, and I won’t even mention all the lemons we can be dealt. Our circumstances won’t always align to give us the perfect scenario for success, but by taking responsibility for our lives will always put us back in the driver seat and give us perspective to keep going.

4) “Practice is the best of all instructors” -Publilius Syrus

Learn who you are by applying yourself. The repetition of practice proves our character, helps build resilience, and will give us competitive fierceness beyond any other life lessons. We learn who we really are when the going gets tough, and we choose to get back up again!

So, here's the four questions you must ask yourself to apply what the Olympic mindset to your own life:

  • What do you want?
  • Who can you surround yourself with that wants it too?
  • What successes and failures do you need to take more responsibility for?
  • How can you applying yourself more regularly to access your greater potential?

Remember, “Champions aren’t made in the gyms. Champions are made from something they have deep inside them — a desire, a dream, a vision.” ~Muhammad Ali

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What's a Strategic Health Plan?

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When I say "strategic" things like accounting, business development, or college planning come to mind.  What doesn't come to mind is when I will work out, what I will do, and for how long will I commit to the workout.  Still, most of us plan our vacations better than we plan the day to day things that could have more meaning and add more fun to our daily existence.  Too often we drudge our way from one to do item to the next without stepping back and really thinking  about what will make our lives more exciting and meaningful.  We regress into a state of just getting by and letting life happen.  Unfortunately, entropy will only ensure that if we allow ourselves to constantly go with the flow, our health may just flow right out the window. Never in my life have I had to engage in so much planning to get anything done.  That includes my workouts, or even just a quick stroll with my 4 month old twins.  Last Friday I had the liberty of rejoining the morning Fitness Fire classes that we offer at Restoration Fitness.  All I could think the whole time I was there was, I feel so incredibly privileged to get to workout out, and OMG, am I gonna be sore!  It felt incredible to be back in a high energy atmosphere working out with people I love.  I was motivated, inspired, and energized.  I was also sore for 6 straight days.   It would be easy for me to complain about the soreness, the time it took, how out of shape I feel, how I would rather have had more sleep, but to tell you the truth- it doesn't even occur to me.  I showed up anxious to finally get to do something for MY body.  The hard part is committing to do it again and again when a schedule constantly changes and my energy ebbs and flows.

It just so happens I also just finished reading an exceptional business book by Chuck Blakeman about strategic planning.  It got me thinking-  What if we all strategically planned our workouts so they actually got done and we could really look forward to them?  One of the reasons I believe in fitness coaching and training so much is that it helps you do just that...just like a financial planner helps you with your financial assets, we help you with you health assets.

So, in a nutshell, I thought I would give you a little tutorial about how to strategically plan your workouts based on how we do things here:

1) Get a clear picture of WHY you are doing this.  You won't get far if the only reason is to fit into your jeans.  One of my underlying reasons is that I am simply a better person when I workout. Everything about me is better: my mood, energy, attitude, physical appearance, stamina, and much more. I can tell within days if I haven't worked out because I get crabby.  I am no fun to live with if I am crabby.  Just ask my husband (or my mom for that matter).

2) Choose some specific goals and put a date on when you will achieve them.  Nothing sets your body and mind in action than a deadline you can see in the not so distant future.

3) Get accountability.  This step is probably one of the most crucial.  Tell everyone about what you are doing.  Spread your excitement by talking to people, asking questions, blogging, logging your workouts and food (Get a free copy of our food and exercise log sheet here), workout with a friend, or get accountability with your trainer.  The regular conversations and opportunity to trouble shoot where you are and what is going on will help you in the day to day grind of making changes.

4) Get your workouts planned and on the calendar.  You can find workouts online, or you can make them up...but the preferred and easiest method is to simply have the experts write them for you.  We make sure you are doing balanced exercises that keep you pain free and progress your exercise so you don't have to go through the 6 days of soreness like I did (and I did it knowingly and willingly!)  Once you know what you are going to do between weight training, cardio, or yoga, put the specific times on  your calendar and treat them like a sacred appointment.  It's not just you whom you are letting down when you skip...you are letting down your accountability group as well!  Here is a sample of how we change up our sets and reps every 4-6 weeks to progress our clients and keep their muscles growing!

Month 1: 1-3 sets of 15 reps

Month 2: 2-4 sets of 10 reps

Month 3: 2-3 sets of 12 reps

Month 4: A combination of 2-4 sets of 10 reps and 1-2 sets of 20 reps for speed.

As for cardio: Consider doing intervals for 15-30 minutes starting with 1 minute hard. and 90s easy.  Then start reducing your rest time.  Once you get better at these, start reducing your effort to 45 or 30 seconds hard, and give yourself equal rest.  Remember to push yourself to a high intensity for maximum benefit!

5) Check in regularly for milestones along the way:  Re-time your mile, get your circumference measured every 4 weeks, see how many more push-ups you can do.  As long as you choose something that can be measured, it will help you see how far you are coming even if when you look in the mirror you are not seeing as much change as you thought you would.

Most of all, remember that your body is not to be taken for granted.  Keep yourself a a priority, and your health will reward you!

Chicken and Veggie Red Curry

Serves 4 (with leftovers)

Ingredients:

1 lb skinless boneless chicken breast sliced in strips

Red curry paste

Coconut oil

Chopped garlic (liberal amount)

1/2 tblsp fresh grated ginger or store bought ginger paste

1 small onion sliced thin

2 julienne sliced peppers (2 different colors)

1 yellow squash, cut into bite size pieces

1 1/2 cup sliced mushrooms

2 cans coconut milk

1 can water chestnuts

1 can bamboo shoots

1 packet of Truvia or Stevia (sugar)

All natural chili garlic sauce or sirracha (optional for some spicy heat)

 

-Heat large skillet (w/ lid)

-Heat 1 - 2 tblsp coconut oil in the pan

-Brown chicken strips in skillet.

-While browning, add ½ tblsp red curry paste to chicken and stir

-Dump out cooked chicken into bowl

-Add another 1-2 Tbls. Coconut Oil

-Place onion with chopped garlic and ½ tblsp ginger paste to pan and stir up brown bits of chicken

-Add peppers, yellow squash and mushrooms. Cover w/lid and cook until tender

-When veggies are close to done add 1 can water chestnuts and 1 can

bamboo shoots. Cook until warm

-Dump veggies into bowl w/chicken

-Put 2 tblsp red curry paste in pan and mix 2 cans coconut milk (you can add more coconut milk or some chicken stock if you prefer more broth) and mix thoroughly with a whisk

-Add 1 pack of Truvia or other natural sweetener and ½ tblsp of chili garlic sauce and stir

-Put chicken and veggies back in skillet and mix with sauce

-Simmer and serve hot over rice or rice noodles.

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Fitness without excuses

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I completed a quick workout yesterday while the boys were napping, and it was glorious. I video taped most of it, but included only the finisher here: Nicole in Home workout. (If the link doesn't work, I will keep working on it and repost soon) Needless to say, you are all my motivation as I get back on track with 2 little "excuses" taking up my time. I felt great after the workout and was even a little sore...especially my tummy! Here's what I did so you can try it at home too! Warm-up: Stair running x3 minutes Dynamic Stretches: Standing quad stretch x3ea; Lateral lunge groin stretch x3ea; Walking heel digs x3ea; Pec stretches x2ea; 15 speed squats. The Circuit: Stepping lateral lunge 2x10 Push-ups 2x10 (these were harder than I remember them being...) Standing bentover reverse fly 2x10 Step ups to the second step 2x10 Finisher: Front plank 30s followed by walking burpees (step back to push-up position, hop both feet to hands stand and jump, repeat) x10. I rested until I felt recovered and repeated this 1 more time.

I got in a good little sweat and felt so amazing to have done something for me! I can't wait to get back into my routine again. Let me know what you are doing these days to get into, and stick with, your routine!

Fitness Beyond Definition

As many of you know, I have been an avid runner since the age of 13. In fact, I can’t remember ever feeling particularly out of shape since I first started running. So it’s not surprising that I recently told someone that I haven't been this out of shape since I was 12. After laying low to try to get pregnant, and then the restricted activity while pregnant, and then the recovery time, I have gradually turned to mush. This is a tough reality to swallow for a girl whose life work is all about healthy fitness. The bright side is that I have two beautiful and amazing little boy munchkins that are a great trade off, I get to empathize with my clients a little more, and I get to redefine what fitness means for me. Fitness and being “in shape” comes in all shapes and sizes. I have always known there were different varieties and levels of being fit because even within my own beloved sport, I was a distance girl, and didn’t train to sprint. I also played basketball, but put a softball in my hands and I was all thumbs. Which is to say, what does being in shape mean to us? Is it all about aesthetics, the ability to participate in particular sports, the way our fitness levels our stress, or how we improve our life expectancy?

Ideally, fitness is a multicolor coat that can change and evolve and become what we need it to be. In order to birth my two little boys, I needed to be fit mentally, emotionally, and to have a huge sense of calm and endurance in my body. Still, I long for that runner’s high after a long day on the path. But now that I am a mom, I am forever trying to squeeze one more minute out of my day, and one more ounce of energy to put toward my workouts. If I do get the chance to workout, it feels completely different, and it is definitely much harder than it used to be!

To keep my motivation up, I recently stumbled across some winning fitness blogs that were ranked by Fitness Magazine and its readers earlier this year. Their “Fitterati” blogger awards are broken into great categories like best healthy living blog, best running blog, or best nutrition blog. My favorite so far is MizFit and The Body of a Mother. But don’t take my word for it, check out the list and see if one of these bloggers catches your eye. Or, just keep reading here…I am passing on all I learn to you every day!

Avocado, Orange, and Jicama Salad

Dana brought this to our client appreciation BBQ a few weeks back... and it was awesome! Everyone love it, I highly recommend trying out this recipe. Thanks Dana!

Makes approximately 6 servings

Ingredients:

3 naval oranges, peeled and cut into sections; reserve juice

2 tablespoons freshly squeezed lime juice

1 tablespoon cider vinegar

2 tablespoons extra virgin olive oil

pinch cayenne pepper

salt and pepper to taste

1 small jicama (approx 1 lb), peeled, quartered and thinly sliced

2 Haas avacados, quartered lengthwise and thinly sliced

1/4 cup chopped cilantro

Optional: 1 cup crumbled Feta cheese (or cheese of choice, Dana left this out)

 

- Squeeze lime juice and whisk into orange juice reserved from slicing oranges in a bowl

- Add vinegar, oil, cayenne, salt and pepper

-  Pour juice mixture over jicama and let stand 15 minutes

- Fold in orange sections, avocado, cilantro, and cheese if desired

-  Serve and enjoy!

Tandoori Chicken

Ingredients:

8-10 pieces of chicken (breasts, thighs, drumsticks, whatever you like)

1 box of Tandoori spice mix - You can find this at any Indian market. I bought Shan brand from the Indian Bazaar off 28th and Arapahoe in Boulder.

1 1/2 cups of plain yogurt (goat or cow)

-  Remove skin from chicken and cut a few slits in each piece

- In a mixing bowl, add yogurt and contents of spice packet. For a less spicy flavor, use more yogurt

- Add chicken to bowl and mix thorougly, marinade in refrigerator for 24 hrs

- Cook on medium-high on oiled (Pam, etc) grill for about 10 minutes on each side or until internal temperature reaches 165 degress

 

I like to serve this with a curry quinoa salad and fried spinach. The quinoa recipe will be posted as next week's recipe. Hope you enjoy!

Wild Rice and Chicken Soup

Ingredients:

1 cooked rotisserie chicken, shredded with knife and fork (or hands!)

2 tbsp of olive oil

5 carrots, sliced into rounds

6 celery stocks, sliced

1 medium sweet onion, chopped

2 garlic cloves, chopped

1 pinch of dried parsly

1 pinch of dried basil

1 pinch of thyme

2 bay leaves

9 cups of chicken stock

Salt and pepper to taste

4 cups cooked wild rice

- In big stock pan, add olive oil, onions, carrots, celery, garlic; keep on low medium heat, stirring frequently until vegetables are soft

-Add parsley, basil,  and thyme to pot; stir until fragrant

-Pour chicken stock into pan, add bay leaves and chicken; bring to a simmer

-Salt and pepper to taste and stir in rice

-Remove bay leaves and serve

 

Such an easy delicious soup, enjoy!!!!

 

June's Member of the Month: Jack Unrue

Jack Unrue is a pleasure to be around. Anyone who has worked out beside him will agree he is all smiles and great attitude. He always shows up on time and ready to give his best; earning his title of June Member of the Month!

Jack is originally from upstate NY but moved to Colorado 20 years ago with his awesome wife and fellow Restoration Fitness member, Danielle. The two of them are incredibly active, humble about it, and an enjoyment to train. They live in Lafayette with their cat, Ripley. Jack is a software engineer and avid runner. He has been a RF member since  mid February when it became obvious to him that what he had been doing up until that point wasn't cutting it. He wasn't getting the results he was hoping for and was looking for some accountability and coaching. He also felt that his back pain was consistently getting  in the way. Danielle did a google search for Boulder personal trainers and they found us, and we are so glad!

Restoration Fitness: What positive results have you had since joining our community in February?

Jack: I'm stronger! My body feels different; I've lost weight and 11 1/4 total inches off my body circumference. My attitude towards health is a lot better; I want to come here! I absolutely love and thrive off having a coach and a group of people in classes, the collective energy is awesome.  I aslo think about nutrition much more than before I was a member. And, I've also brought my 3 mile running time down from 29:40 to 25:53.

RF: We are so proud of you, Jack!!!!

 

RF: What keeps you motivated?

Jack: I'm so able. I'm doing what I need to with my workouts rather than wasting time. I also really enjoy the group atmosphere here. I haven't been in this kind of shape in a long time, being able to sign up for the Bolder Boulder with confidence is pretty awesome. I know I can do it!

 

RF: What's the biggest challange you've overcome?

Jack: Food and nutrition which I'm still working on. Also, I never worked out when I was younger - I started around 30. So, I find that being in control and in tune with my body can be more difficult. So, I'm loving the feeling of empowerment I'm getting with my workouts lately.

 

RF: What does health mean to you?

Jack: Health means not procrastinating. Being healthy enough to get things done that HAVE to be done. Feeling well enough to tackle things.

RF: Great insight!

 

RF: What's your favorite healthy recipe?

Jack: Danielle and I make ground beef, green peppers, onions, lots of ground red pepper, and canned tomatoes. Very yummy!

 

RF: What's your favorite song to workout to?

Jack: It used to be loud, angry music... Right now it's Massive Attack's song Angel. Check out the video, it's cool!

 

RF: What's your favorite workout?

Jack: Fitness Fire classes and running.

 

We are so glad to have Jack as a RF member and appreciate him greatly. His continued hard work and dedication is most definitely only going to help him reach goal after goal. Here's to all our amazing, dedicated members!

 

Picnic Perfect Quiche

Ingredients:

1 Gluten-free frozen pie crust (I love the Whole Foods brand, rice flour one, so good!)

8 beaten eggs

1/4 cup almond milk

1/2 tsp olive oil

1 small sweet onion, chopped

1 head of broccoli florets, cut into bite size pieces (you can use frozen)

1 red bell pepper, chopped

1 tsp garlic powder

Salt and Pepper to taste

- Heat oven to 375 degrees

- Remove frozen pie crust from freezer and let begin to thaw

- Heat pan on stove to medium heat, add olive oil

- Add onion and sauté for 2 minutes

- Add broccoli and red pepper, cook until all vegetable are soft

- Add garlic powder and salt and pepper

- Combine beaten eggs, almond milk and salt and pepper

- Pour mix of veggies into pie crust and pour egg mixture on top

-Place in preheated oven for 40 minutes or until cooked through

 

Super easy and super yummy! If you prefer a crispier crust, you can pre bake the crust for 15 minutes empty before adding the filling.

 

Delicious Quinoa Salad

Serves 4

Ingredients:

3 Tbsp rasins  (dark or golden)

2 Tbsp dried apricots thinly sliced

1 cup cooked red or white quinoa

1 large lemon, squeezed

Salt to taste

3 Tbsp extra-virgin olive oil

1/4 Tsp ground coriander

1/4 Tsp ground cumin

1/4 Tsp sweet paprika

2 medium ripe avocados, cut into 1/2-inch chunks

2 medium scallions, thinly sliced

3 Tbsp chopped almonds

Pepper to taste

 

- In a medium bowl, soak the raisins and apricots in hot water for 5 minutes. Drain and set aside

- Whisk juice from lemon in a small bowl with olive oil, coriander, cumin, paprika

- In a large bowl toss the vinaigrette  with the quinoa, raisins, apricots, avocado, scallions, and almonds. Season with salt and pepper to taste

This quinoa salad is delicious both warm and cold, enjoy! Thanks to Gloria for sharing this recipe with us.

 

 

Laughter as Medicine

It's no secret that laughter is great medicine, but when was the last time you allowed laughter into your workouts? It's easy to laugh at comedians, or jokes, or the silly things in movies or TV, but one of the best things we can do is be able to laugh with ourselves. When we judge, condemn, belittle, or berate ourselves, especially when it comes to what we look like, or how "well" we are working out, we take the fun out of it all. It would be weird if we all looked the same, and yet we somehow have an expectation that there is a certain "look" we all have to have to fit in and be healthy. I just had 2 babies. My body is forever changed. It would be easy to sit around and beat myself up because I am not back in my pre-maternity clothes. But if I did that, I would miss the beauty of what my body has accomplished and the miracle that it is doing to provide nourishment to grow our boys. So I laugh about how sexy my momma body is, and actually do my best to believe it. I don't laugh at myself, I laugh with myself, and for myself.

Research shows laughter reduces cortisol and other stress hormones in addition to increasing our T cell activity which boosts our immune system.  When we have a good laugh we also gain perspective and allow things that would normally feel threatening to be more of a challenge that we get to master.  Belly laughing is also one of the best ab exercises you can do because we use the diaphragm more correctly than with traditional abdominal exercises.

So put on a silly outfit, sing in front of the mirror, wear a goofy hat, tell a few jokes between sets, or share a funny thing about your life with a workout buddy.  Whatever your smile fancies!

Chicken and Veggie Fried Rice

Ingredients: 3 tbsp olive oil 1 lb chicken, cut into thin strips 1/2 onion, finely chopped 1/2 tbsp chopped garlic 1/2 tbsp shredded ginger 1 zucchini, finely chopped 1 yellow squash, finely chopped 1 cup broccoli florets 1/2 cup carrots, finely chopped 1/2 cup peas (I used frozen) 4 cups cooked brown rice 3 eggs, scrambled Bragg's liquid amino acids to taste, throughout whole process

-Heat oil in a large pan to medium-high heat, add onion, garlic and ginger. Sautee for 2 mins, stirring -Add chicken strips and cook until browned and cooked through. Flavor with liquid aminos. Remove from pan -Add zucchini, yellow squash, broccoli, carrots and peas. Sauté and flavor with aminos until softened. Remove from pan -Add brown rice to pan and stir for 2 mins, again adding liquid aminos -Push rice aside in pan leaving an empty space. Pour eggs into this space and mix quickly until scrambled. They will cook quickly, make sure to scramble until small pieces. -Place chicken and veggies back into pan and mix thoroughly -Add more liquid aminos if desired

 

Restore your Deep Core, Elevate Calm over Chaos…

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