Farm Foodie Fitness Blog

Boost your Protein at Breakfast & an Avocado Toast Recipe

I don’t know about you but lately I feel like nothing stays in my belly in the mornings. Everything from hard-boiled eggs to gluten-free waffles with sunflower butter, an hour and half later I am starving! The older I seem to be getting the more food I seem to be consuming. Which I am not sure if that is a good thing or a bad thing yet. Anyone tried boosting your protein in the mornings instead of at lunch or dinner? I’m not talking about a chalky protein shake or filling your plate with bacon and sausage. I mean nutritious protein that will hold you over through your workout, mid morning lull and maybe even push lunch back a little longer if need be.

Here’s the secrets to making what you eat last longer and hold those hunger pangs off so you avoid the midmorning vending machine run. Look for foods that are high in good fats such as avocado or humus, load up on veggies, use good quality grains to make your stomach stay fuller longer. So that means skip the white bread and even wheat (which is only white bread that hasn’t been bleached.) Find breads that use grains like buckwheat, quinoa, barely, and oats. Boost your protein, add a fresh egg to the mix, and use chia, flax, or hemp seeds to your recipes.

The body stores what you consume and uses it as energy as the body needs it. So think about the morning you’re about to go into… have a presentation, a big meeting, need to teach a few classes, want great results for your morning run or workout?  Be consciously aware of what you’re putting into your mouth and how it will set you up for the day.

So avoid breakfasts with high sugar contents, white breads like bagels, croissants, and cereals. These raise your blood sugar levels and then tank within an hour or two leaving you starving and looking for more sugar to boost your crash. This will also set your days intentions for the types of foods you seek out, causing the glycemic roller coaster for the day. Instead opt for things like scrambled eggs with a piece of gluten-free toast, ACAI bowls, or avocado toasts. Here is a great recipe for avocado toast and you can double up on the protein by adding an egg and some hemp seeds like I did!

Ingredients:

  • 1/2 Avocado
  • 1 Tbsp shredded carrots
  • 2 slices of Gluten-Free bread (toasted if you’d like)
  • 1 tsp Hemp seeds
  • 4 slices of cucumber
  • 4 slices of watermelon or any kind of radish
  • Pinch of sea salt and ground pepper
  • 1 cooked egg to your liking

Directions:

  1. Toast your bread if you’d like or just place it on a plate.
  2. Cut open the avocado use half to smash and spread across the bread.
  3. Top with carrots, cucumbers, and radish.
  4. Top with an egg of your liking.
  5. Sprinkle hemp seeds, salt and pepper.

Cut and eat with a fork or enjoy as open-faced! Hope you love it as much as I do! This is my go to most mornings for that feel good, fill your belly breakfast! If you try it let us know whatcha think!

 

Lemon & Lavender Energy Balls

In need of spring to really get here and stay?? This Lavender Lemon Energy Ball Recipe should help! Warning you will not be able to eat just one, so make sure to double your batch and hide them out of sight! I actually made them for my clients for Easter and one tried to sneak the bowl out of the studio! So don’t say I didn’t warn you! These things are soo good! They can keep refrigerated in an airtight container for up to 7 days.

They make the perfect snack, dessert and they’re even perfect for that afternoon lull when you need a pick me up! Heck I’ve even eaten them for breakfast! Shhhh! They’re quick, easy and of course you can always change up your ingredients and make them anyway you’d like! Want to make some more energy balls while you’re at it? Check out these other energy ball recipes on our blog too!

Warning again! These have chocolate in them! YUM!

Ingredients:

1 C Cashews
1/3 C almonds
1 Tbsp Culinary lavender
2 Tbsp lemon juice
Tbsp organic lemon zest- extra for rolling
7-8 dates- pitted
1/2 C unsweetened shredded coconut (for rolling)

Directions:

  1. Place nuts in a food processor and blend well till almost flour-like consistency
  2. All remaining ingredients and blend well
  3. Remove from blender and roll into small balls
  4. Add lemon zest and coconut into a bowl and roll balls around to cover.
    Refrigerate until the firm and then serve!

Let us know what you think! Shoot us a comment below we love to hear from you!

What We Have to Offer Could Change Your Life!

Side Plank Under the Pier

“You’re only as young as your spine is flexible,” the famous words of Joseph Pilates. A man wise before his time. How true is this quote? Think about how you feel when you have shoulder and neck stiffness. Or chronic low back pain? Sciatica? You feel old, sore, in pain, unable to move, it affects your day, productivity, you can’t sit, stand, and sleep without being uncomfortable. When you feel miserable it also affects your mood and mind set.

Most of us in today’s world live with some kind of back pain on a weekly basis, our postures have greatly changed from sitting in front of computer screens, hanging our heads down staring at cell phones, and we drive countless hours in the car. This projects our heads forward, adding pressure and strain to the neck and upper trapezius muscles, this in turn causes rounding in the shoulders (aka Kyphosis). The pain continues running down the spine and allowing back muscles to weaken and over stretch while the chest muscles shorten and tighten, changing our posture and eventually running down to the lumbar spine (lower back) and sacrum, causing the pelvis to tilt, hamstrings to tighten, it even alters the knee alignment. This all leads to bad posture, chronic pain, and possible injury. Wondering now if your knee pain could possibly be from your posture?

We understand we’re not going to give up the hours driving or the excessive time on our devices, so how do we make sure that we are taking care of ourselves and our spines so when we’re 60 we don’t look and feel like we’re 100? It all comes down to making an effort in changing our habits, behaviors, and exercise regimes to contraindicate our lifestyle. Best way to change discomfort, pain, rehabilitate injury, change your posture, feel good about yourself, lose inches, see your body change, the list goes on and on. Know where I am going with this yet?? 😉

Pilates can take care of all it for you. And you don’t have to drag yourself to a gym or a studio 6 days a week. Life is busy and overwhelming and we always always put ourselves last. Believe me I get it! I am the first one to blow off anything that puts myself first if there’s 50 other things that need to be taken care of, but the longer we put things off for ourselves the harder it is to reverse the damage, to lose the weight, to rehab from surgery, and to stop living with pain everyday.

So here’s the secret.. We’ve been hiding out for the last few months, redesigning, refocusing, you could even say rebranding to bring our clients, followers, friends, and hopefully lots of new ones in the future ; a different way of focusing on our health, wellness and bodies. The blog is staying the same so you’ll have all your yummy recipes, fitness tips, gardening advice, motivation, inspiration, and guidance for all the things you’ve always loved about “Farm Foodie Fitness.”

Now we’ve included a whole lot more for you! We’re debuting our new Membership where you can join monthly or yearly and have access 24/7 to our classes anywhere, anytime. Everything from full beach classes to 10-15 minute classes for those days you can only squeeze in anytime for yourself. We offer a video library with an array of classes focusing on targeted areas of the body, Barre, Mommy/Baby Pilates, even some classes incorporating the equipment. We’re also provide “On-Demand” videos you can purchase one time and have access to the video whenever you need it! There’s also live streaming, you can stream right into a class with us from your home, hotel, or anywhere with an internet connection. We have new programs , new products, and much more coming soon! We download videos to the membership as they become available, giving you more options to chose from different locations and helping you build more consistency in living a healthier lifestyle.

So make sure to go check it out! You can find us a www.kellyhughesroberts.net. Make sure to sign up for our newsletter and  grab out FREE E-Book! 5 Healthy Raw Desserts. You’ll get VIP treatment and be the first to know when we announce new videos, launch new items, offer discounts, and much more.  You can also follow us on Instagram, we post a lot there through out the week www.instagram.com/kellyhughesroberts.

We’re all ears so let us know what you think! We’re open to it all! Questions, concerns, feedback, things you’d like to see possibly for the future. Just comment below on this post.

 

 

Holy Moly! Raw Granola Bars!!

Is it me or does everyone feel let down when it comes to snack time. I know I’m usually starving by that 3:00-4:00 pm hour and always looking for something quick but healthy to hold me over till I can get dinner on the table. Every time I go to look for something it’s either got a 20 minute prep time or what we all think is healthy is actually not, once we read the label.

First thing I usually look at is the list of ingredients and then the amount of sugar usually I put most things right back at the store after looking at those 2 things. Granola bars tend to be the worst! We think we’re doing something good for our bodies and having a healthy option. Not usually the case! So I started playing this weekend and made some raw ones. Holy Moly! Watch out for these you may not leave them alone! I can’t stay out of the freezer now!

Best thing about these… you can make a large batch and store them in the freezer forever! Well if you can get them to last that long! 😉

Ingredients:

  • 1 1/2 C gluten free oats (I used Irish oats because that’s all I had)
  • 4 dates soaked and pitted
  • 1 C almond- sliced or chopped
  • 1/4 C dried cherries
  • 1/4 C local honey or maple syrup
  • 1 C sunflower butter
  • 2 Tbsp cacao powder
  • 1 Tbsp coconut milk

Directions:

  1. In a baking pan-line with wax or parchment paper
  2. In a bowl mix oats, almonds, half of the cherries.
  3. In a food processor blend dates until it makes a paste. Save some of the soaking water and add a few drops to keep it like a paste if it gets too sticky.
  4. Add honey, sunflower butter, and date paste to the bowl and mix well.
  5. Pour into the baking pan and smooth out. Place another sheet of parchment/wax paper on top and press down with the bottom of a glass or your palm to make it level.
  6. Sprinkle the rest of the cherries on top. Set aside.
  7. In a small bowl, add the cacao powder and the coconut milk and whisk until blended. Pour on top of cherries and oat mix in the pan.
  8. Place in the freezer for 30 minutes to let it set and harden.
  9. When you’re ready pull them out and cut into bars or squares. Enjoy!
  10. Place them in an airtight container and store the rest in the freezer until you get that next hankering!

 

 

Sunday Baked Eggs- Your way!

The best days of fall are Sunday mornings home with no intention of rushing out the door for work, school, meetings, appointments, or errands. Fall is a time to slow down and catch up on the little things that make our souls sing. If you can’t tell fall is my favorite season! 😉 I always use fall as my new year, my time to renew, refocus, and find time for self-care. Which I neglect quite often through most of the year! But one of my favorite things is to play in the kitchen most of the day on Sundays. There is nothing better than football on and truckin away in the kitchen with new ideas and new recipes in hopes for a blog post to come out of it!

My kiddos love the kitchen I can’t keep them out of it whether it’s raiding the cabinets and refrigerator or to help me prep, stir, or cook. So this Sunday I decided to dig back in the cabinets and pull out the Le Creuset souffle cups and let the kids make their own baked eggs. So we ran out to the garden to gather some herbs and tomatoes, an onion, and then dug through the fridge for some aged gouda and oyster mushrooms. My eldest chopped them up and set little piles out on a cutting board so everyone could build their own.

I think they came out perfect! And everyone got to be apart of the process (even the hubs helped with the dishes! Winning!) and put in what they wanted for each! Super easy, fast, and you can even get some help in the kitchen! I think the baby was the happiest, she had her hands in the whole thing trying to get them down as fast as she could! Success!! (She is my biggest food though) 😉

So here ya go all the details and everything you need. This would even be perfect for a weekday night if you’ve got sports, kids events, or nightly adult responsibilities and dinner seems to be the biggest drag for the day! Remember you can use your favorite ingredients to make your own special baked eggs

Ingredients: (Serves 4-5 people)

  • 1-2 eggs per souffle dish (depending on how big your cups are)
  • 6-8 cherry or smaller tomatoes diced
  • 1 oyster mushroom chopped
  • 1 Tbsp fresh chopped chives
  • 1 Tbsp fresh chopped rosemary
  • 1/4 small onion chopped
  • 2 Tbsp aged gouda chopped into chunks
  • Salt and pepper
  • Olive oil or coconut oil spray

Directions:

  1. Place souffle cups on a baking tray and then spray the inside of the souffle cups.
  2. Break 1-2 eggs into each cup, add a pinch of salt and pepper
  3. Add your favorite ingredients to build your own
  4. Bake at 350 degrees for 17 minutes.
  5. Eat them out of the cups or spoon on to a plate!

 

 

ACAI Bowls & Starting Fresh

Finally, got a morning to myself in almost 6 months where I wasn’t rushing to get kids out, scrambling to get to the studio or to the beach to teach class or train an early client, while my season of chaos has slowed a little… after months of 60-70 hour work weeks, its catch up time on doctors appointments, car repairs, meetings, errands galore, and the house. That is a whole monster to tackle in itself! Can I get an Amen??

So I’ve finally decided to refocus and spend some time re-evaluating time, life, what is most important, what the future could hold, and what my dreams and aspirations are going forward from today. This is not easy coming from a type A, perfectionist, workaholic, and guilt driven woman with three small children!

Small changes lead to big results is what I tell my clients all the time. So I’m taking my own advice for once! So my small change was going back to basics and finding the few things that make me feel whole and inspired again. It all started with an ACAI bowl (and waiting till the kiddos were off to school.) 🙂

I sat down with my new ACAI recipe and made a list of things to do for myself today that would jump-start inspiration and feel accomplished for the day. (yes I did have a small to do list-but I made sure to make sure it was small and quick to accomplish!)

Do you need a restart, a self-care day, and refocusing jumping off point? We all need days where we can quiet the mind, spark creativity, recharge the soul, and all it takes is a little time in the kitchen for a recipe, a matcha latte and a blank notebook, dusting off the guitar that stares at you everyday in the corner, or cleaning out your drawers so you can actually put your clothes away. Here’s to your little pop of inspiration to live today a little better and of course my new ACAI Bowl recipe to make you feel even better! Here’s to free time, powerful antioxidants, and a healthy boost of goodness.

Recipe:

Ingredients:

  • 1 package of frozen ACAI (Sambazon is the best) or 2 Tbsp of powdered
  • 2 cups coconut milk
  • 1 Tbsp local honey
  • 1 tsp cinnamon
  • Ice if needed

Toppings:

  • 1/2 Mango-chopped
  • 1 Tbsp dried cherries
  • 1 tsp Cacao Nibs
  • 1 Tbsp Coconut Chips

Directions:

  1. In a blender or Vitamix add ACAI, milk, honey and cinnamon, and ice if needed and blend.
  2. Pour into a bowl. Add toppings. Grab your spoon and dig in!

5 Reasons to Take Your Exercise Routine Outdoors

beach 2Sick of the gym and the same exercise routine you’ve been doing all winter? Spring is here, and summer is finally right around the corner. As the weather continues to warm up and sun stays out longer, now is the perfect time to take your exercise routine outdoors!

We all love the newness and a fresh start with the change in the seasons including a change in your workout and exercise routine. Take out the staleness, monotony, and amp it up with some new inspiration.

Here’s 5 reasons to take your workout outside.

  1. Brave the Elements:

The elements of your environment can increase the intensity of your workout, take in your atmosphere and add some obstacles like wind, snow, and heat to give you a challenge.  Bike during a heavy rain or paddle board when the winds are high and the water is choppy. Got a humid day? Run in the afternoon when the temperatures are even hotter. Why not try swimming laps in the ocean with a big swell!

  1. Vitamin D and Fresh Air:

After being stuck inside all winter, a little Vitamin D, sunshine, and fresh air can always do everyone some good.  Vitamin D is essential for healthy bones and muscles and it can also help reduce illnesses and infections. Think about how much better you feel when you step outside on a warm sunny morning? We tend to have better moods and improved well-being, more energy and motivation, and feel a lot better about ourselves and our body image.

  1. Challenge Yourself:

Take it to the extremes, change it up, skip the same boring exercise routine. Challenge yourself! Live near the mountains? Use them for intensity, altitude, and temperature changes. Live near the beach? Use the sand, sun, and surf to up your game. Grab a friend for a little competition and extra push, race the clock or decrease your resting time. Give yourself a deadline, visualize your goals, extend the finish line, even changing your mindset can add more challenges to your work outs.

  1. Skip the Germs:

Getting outside for your workout can greatly reduce the exposure to all the germs that you’ve been befriending in the gym all winter. Think about all those coughing, sneezing, sweating people you’ve been sharing treadmills, mats, and equipment with for all those dark, cold months. Trade up for the fresh air, sunshine, and a lot less people in a confined space. Getting outside more can help you avoid everything from the stomach bug to ringworm and from Staph infections to Ecoli. (Ewww!)

  1. Try Something New:

Step out of your comfort zone and try something new! Look for something you wouldn’t normally do for exercise. Grab your tutu and sign up for a color run, meditate ocean side, go old school and dust of the old roller skates or rollerblades, or sign up for those group surf lessons you’ve been dying to try. Take a Pilates class on the beach or boot camp in a park. Go the sports route and jump into a basketball or volleyball game. Want to go more extreme? Try kite surfing or rock climbing, or how about checking out the new trapeze workouts.

So skip the gym and the germs, and hit the streets, beach, or mountains for some extra challenges and soak up some sunshine and fresh air. Get out of your comfort zone and try something new this season, you may possibly find the exercise can’t live with out.

 

 

 

 

Lentil Buddha Bowl

lentilNeed something a little more filling to get you through the day. This recipe is guaranteed to keep you fuller and leave you feeling satisfied. I love having my protein first thing in the morning to start my days off with lots of energy and not crashing from breakfast 2 hours after eating it. So sometimes if I really need it,(especially when I know the studio is slammed for the day and I have to teach through lunch) I’ll do a lentil bowl first thing in the morning, only thing if you’re tight on time you have to cook it all the night before. But make a large batch and top it with an egg or piece of Salmon for the perfect lunch or dinner!

  • 2 C lentils
  • 3 C of veg stock (may need a little more)
  • 1 bunch of kale
  • 4 carrots
  • 1 bunch of beets
  • ¼ head of cabbage
  • ½ onion
  • ¼ cup of nori flakes
  • ¼ C pumpkin seeds
  • 2 Shallots
  • 1/2  orange- zested
  • ¼ C olive oil
  • Salt and pepper

 

Directions:

  1. Pre-heat oven to 350 degrees.
  2. Place lentils into a sauce pot add veg stock, season with salt and bring to a boil. Cover and remove from heat until lentils suck up the liquid.
  3. Add all chopped vegetables to a baking pan or dish with olive oil and salt and pepper. Cook for about 30-40 minutes until vegetables are tender.
  4. Place lentils in a bowl, add with cook vegetables. Top with pumpkin needs, nori flakes, and orange zest

Chocolate SunButter Cookies

sunbutter cookiesHoly chocolate! Beware these are addicting and so good you may eat the whole batch! I’ve made these a few times now and added some different spices and even matcha powder to change the flavor profile and for a little pick me up (but with all this chocolate you may not need anymore pick me up!) 🙂 I also used my bourbon infused maple syrup we carry in the Provisions store at the Pilates studio. You gota try it! The best is on pancakes!! These cookies are sticky and messy to make but so worth it!!

Ingredients:

  • 1 teaspoon baking soda
  • pinch of Himalayan sea salt
  • 1/2 C of maple syrup or local honey (gota try these with the bourbon infused syrup!)
  • 2 eggs
  • 1/2 C raw cacao powder
  • 2 tsp vanilla- (make sure to use the kind without the alcohol)
  • 1 C sunflower seed butter
  • 1/2 C dark chocolate (80% cacao or higher)- chopped
  • ***(if you want to change them up add a Tbsp of Matcha Powder, add 1/2 tsp cinnamon and nutmeg, or heat them up with a 2 pinches of cayenne)***

Directions:

  1. Preheat the oven to 325 degrees and line a baking sheet with parchment paper.
  2. In a bowl, whisk eggs, vanilla, sunflower butter and mix well. Add salt, baking soda, honey or syrup, cacao powder and stir well. Fold in chopped chocolate.
  3. Wet your hands with water so they’re less likely to stick. Spoon the dough into your hands and roll them into a ball or roll slightly and drop them on the sheet if you want them to look a little more rustic like mine in the picture.  **(Remember the dough should be really wet and sticky.)
  4. Bake for 10-12 minutes. Cool slightly before eating.
  5. They should be really moist and rich and you can’t eat just one!! Enjoy!

Celebrate World Health Day!

DSC_5821Celebrate World Health Day! Today is the day! Show your awareness for health and wellness. Today can be the new starting point for yourself as a personal goal. It can be the day you decide to stand up for anything you believe in, whether you want everyone in the world to be able to have clean drinking water, you’re thinking of becoming vegan, maybe you want to give back to your community and start a garden to help the hungry. Maybe you’ve decided it’s time to take back your health, so you’re starting a new exercise routine, you’re changing your eating habits, you’re going to start meditating, and you’ve decided 8 hours of sleep is what you need to look and feel your best.

Today is the day to take back your health and know that what you put in is what you get out. You can also make a difference in someone’s life just by being there for them, offering a hand or your resources when you can, anything to give back. Health and wellness is something we all need to implement and take back for ourselves, our families, and for the world.

This year’s World Health Day focuses on depression. Depression affects any age, gender, race, in any country, and all walks of life. It has become a serious epidemic in our society. Mental health has been over looked for years and if we don’t take a stand against it, it will consume our friends, families, our lives, and the world we live in.

We often forget that mental and emotional health are huge factors in our health and wellness. Often we tend to focus on what we’re eating, weight loss, and BMI. And we tend to forget to focus on personal time, healing, relaxation, reducing stress, enjoying the simple things, and getting rid of the toxic people and things in our lives that continue to make us unhappy and unhealthy.

Today is your starting point to make a difference in your life as well as someone else’s. Vow to eat one meal healthier, get outside for some movement and exercise, meditate even it’s only for 3 minutes, turn off the tv and go to bed earlier, journal or read that book you’ve been putting off. Find time to heal your soul, clear your mind, and better yourself as a whole, not just little pieces of you.