Foodie Friday!

What a week Movers! It is so exciting to see how much interaction we have had over on Instagram. Keeping with my healthy lifestyle movement, I have promised some of the recipes I have made this week. Remember the weekend is a great time to get on track! not get off! Read your goals, make good food choices, motivate someone, be active, have "me" time! Your Mind, Body and Soul with thank you later!

  So starting off with two from earlier this week... 

                                                                   The Apple Pie Smoothie 

In a blender, I use a Ninja.

1 chopped apple with skins

1/4 cup Greek Yogurt

2 Tablespoons 1% Cottage Cheese

1 Tablespoon Cinnamon

1 Teaspoon ground or fresh Ginger

1/2 Teaspoon Nutmeg 

1/2 Teaspoon Vanilla Extract

1 teaspoon of ground flax, I used spectrum brand

1/2 Maca powder this is optional

6 Ice cubes depending on how creamy you want it

1/2 Tablespoon Gaur Gum, it is a 100% fiber supplement used for thickening

3 Tablespoons of Stevia, you could use agave or honey If you do not mind the sugar

BLEND

Topped it with toasted almonds and apple chips!

Italian Herb Chicken, with Balsamic Basil roasted Tomatoes

I make 1 serving so go ahead and double, triple or quadruple it for your family! Now I for the most part just sprinkle my herbs and spices. So it is an "eyeball it" situation.

Preheat your oven to 400 F and line a baking sheet with aluminum foil.

1 Chicken Breast sliced in half ( place on foiled baking sheet) 

Eye Ball....

Fresh Black Pepper

Salt Free McCormick Garlic and Herb Seasoning

Garlic Powder

Dried Basil

Dried Oregano

5 sliced Cherry tomatoes

2 Tablespoons Balsamic Vinegar 

pinch of Stevia 

A few Fresh Basil Leaves 

I add the herbs and spices to my Chicken, place the tomatoes on top, then crack more black pepper on the tomatoes. Sprinkle the Stevia and little bit extra garlic power... what can I say I am a true Italian ;) 

I try to drizzle the Balsamic over the tomatoes, not the chicken. It is obviously going to seep onto the chicken but by focusing it on the tomatoes, they will caramelize nicely in the over.

I then Roast the Chicken and Tomatoes for about 25 minutes.

I serves it with fresh basil on top. If you do not have any healthy fats in your sides dishes feel free to add a drizzle of olives oil or a teaspoon of pine nuts!

Enjoy! 

Have a Great Weekend! 

Haley xx 

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Healthy Vanilla Frappuccino!

                                                      Happy Thirsty Thursday Movers!

This week has been incredible! so much Love on our facebook, twitter and instagram. It is so inspiring to here what you are all doing in your lives to better yourselves and others, keep it up! Earlier in the week I posted this photo... 

I LOVE coffee and I LOVE frappuccino's! However they are super high in calories and sugar, yikes! 

So I decided to make my own healthier version!

Freeze 1 cup of coffee, I prefer a flavored one like french vanilla, into ice cube trays. 

Freeze 1 cup of almond milk into ice cube trays.

If you don't have time to freeze the almond milk or coffee you can substitute normal ice cubes, however you will need to add a good tablespoon of espresso to the mix.

Into a Blender,

Blend the coffee and almond milk ice cubes.

Add

3 Tbl Egg Whites

3 Tbl Almond milk

1/4 cup Stevia or 10 drops of liquid stevia

2 tsp gaur gum ( thickening agent, you could also use protein powder )

splash of vanilla extract.

extra add-in's

cocoa powder

cinnamon

almond extract

coconut oil

top is off with a little TruWhip :) 

Enjoy! 

P.s Last night we reached 1500 followers on instagram! Thanks a million! 

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For more daily inspiration, recipes and workouts check out my Instagram!

xxx

Keep Going

I am really excited about today.

Yes it is Monday. Nobody likes Monday. It is the day you go back to school, work and the hustle and bustle of the week begins again. This Monday is different. I feel like I have broken through something.
For some you may think after reading this, that it is not that big of a realization, but it is for me, and I feel the need to share it.

Things happen in life that can make us or brake us. you are faced with decisions on a daily basis, that affect you or someone around you. YOU make these decisions and YOU experience these things. now... YOU need to be the one who decides on how you let them affect you. I have talked about it a little bit, but the past two years have not only been absolutely wonderful and exciting, but they have also been the hardest year's of my life. I am so guilty of letting my circumstances weigh me down. There was a time when because something did not go right or thing's over a period of time just did not seem to get better, I would stop. I'd shutdown. I could not see past the negative. So my thoughts were negative, my words were negative and as hard I tried I felt as if there was a mental block keeping me from moving forward... The mental block was me.

Being the impatient, Italian-German that I am.... come on, if you are one, you know what I am talking about. I tried quick fixes, or would not know what to do with myself so I waisted more time thinking about what to do than ever actually trying it. Anxiety is a real bugger I happen to suffer from it, but over the last month it has really eased up and I think it has a lot to with what I am about to tell you.

Feeling paralyzed by your own thoughts is a terrible feeling. It can begin really control your life. When I let my paralyzed, anxious mind make decisions for me, I am holding myself back. You are probably thinking... "Haley you sounds like are talking about to personalities." No I am not. We are not our true selves, acting with our full potential when we are in a rut. We were not created to be fearful of life, we are supposed to embrace and take it by force and make each day better than the last. I know not all of you are of the Christian Faith, but I believe everyone could take something from these principles and relate them to their own life.
I read a devotional today that spoke about having positive expectations. I can not tell you how many times I would think the worst about something before it happened. Over the past few months I have really been trying to go out of my comfort zone and say YES to thing's that normally I would have turned down. One of those thing's is my diet. Yes, I said it, I will admit I am rigid and get very habitual with my food. I did a Tone It Up 5 day slim down and really had to push myself to not eat my normal food. As silly as it sounds, I think it helped me be more open to other things. Like changing up my workout routine, being more flexible with my schedule and hanging out with friends. I noticed overall I was happier, lighter in my spirit. I did not let things get to me so much. I have tried numerous times to get even close to wear I am today, I wanted to just give up somedays, but you really do have to just keep going.

One thing that I am able to do now is go for longer runs than my usual 20 min HIIT run. It is not that I couldn't endure the run, it is that I have a " time" issue, always worrying about not having enough of it. So the thought of a long run stressed me out. Today however I told myself I was going to do it. At one point my anxious mind said no stay inside and do 30 minutes on the treadmill. I wrestled with myself and so "no", I am going to do it. So I did, I ran longer than I planed, I told myself to keep going. I was so happy the rest of the day, overcoming that thing that use to hold me back.

You may not be a runner, but I am sure there is something in your life may come up for you often, it scares you and turn it down. Or maybe you are dealing with a situation that you just can not seem to break free from. No matter how long it has been, no matter how tired you are and now matter how many battle's you have lost. Your mind gives up before your soul. Tell yourself YES and just KEEP GOING. It will be worth it at the finish line.

God Bless,

Haley Cairo
xx

Food Friday-Healthy Ice-Cream Sandwiches

I LOVE sweets just as much as the next person. However, I am not feeling the love back...
I cut out white sugar from my diet... just realized this... but it was exactly 2 years ago! So Happy Anniversary to me!

I Follow the  Tone It Up Nutrition Plan and love my online trainer' s Karena and Katrina and you will too! Check them out, they are are beautiful and such inspirations.

Last night I had a bit of a sweet tooth and instead of eating something I would regret the next day I looked in my pantry and grabbed my flax cookies. Then I ate one... good but not satisfied. So I opened my fridge and saw TruWhip... a light bulb went off! Ice-cream sandwiches!

About 30 seconds later, this little devil was born. The Go Raw Brand is a wonderful. They carry sweet and savory flavor's of flax chip's. They are gluten, wheat and nut free! Flax seed is a heart disease, cancer, diabetes and stroke preventing super food.  They contain Omega-3 essential fatty acids, "good" fats that have been shown to have heart healthy effects. They also contain Lignans and Fiber! Lignans which have both plant estrogen and antioxidant qualities. Flaxseed contains 75-800 times ore lignans than other plant foods. Flaxseed contains both the soluble and insoluble types of fiber as well!

No the Truwhip on the other hand is not a superfood but it is a great alternative to the un-healthy whipped topping's! Un-link Cool Whip and Ready Whip, Truwhip is 100% natural, 70% organic, contains no GMO's, high fructose corn syrup, hydrogenated oils, and no Polysorbate 60. It is also trans fat and gluten free!

So if you get those late night sugar cravings, treat you self to something a little sweets, without feeling the guilt!

Happy Friday!


Love,

Haley and Dee
xx

Thirsty Thursday- Kombucha Tea!

                           Kombucha! 

                           
 Have you heard of Kombucha, the beverage the ancient Chinese called the “Immortal Health Elixir?” It’s been around for more than 2,000 years and has a rich anecdotal history of preventing and fighting cancer, arthritis, and other degenerative diseases. First, there’s all the benefits of detoxification, such as healthy livers and cancer prevention. One of kombucha’s greatest health benefits is its ability to detox the body. It makes the body alkaline.

                      Why is having an alkaline body important? 

The Alkalinity in your body is measured the same way another PH is measured, 0 to 14 with 7 being the neutral point. When the body's Blood sugar falls above 7, 7.5 being ideal, the body is balanced. Outside of this range the body is no longer optimal and the metabolism is out of balance.

The little Things

• If you have a slight pH fluctuation and your body becomes more acidic than it should be, your body immediately begins to exhibit symptoms of an imbalance. These symptoms may be considered little, like a runny nose, fatigue, a skin breakout and can even aid in irritable bowl symptoms.

Fewer Colds

• An acidic environment promotes the growth of bad bacteria, yeast and fungi. The imbalance of your body's good bacteria makes you more prone to infections.

Cancer prevention

• A major benefit of having an alkaline body state is that you might reduce your risk for developing cancer. When your body is too acidic, oxygen levels are lowered and cellular metabolism stops. This can lead to the growth of cancer cells. Maintaing an alkaline state helps encourage healthy cell turnover, which the key in the prevention of cancer.

Healthy Weight

• Fruits and vegetables make your body more alkaline while processed foods, sugar, refined carbohydrates and alcohol make you more acidic. By eating alkalizing foods, you are more likely to maintain a healthy weight. The frequent consumption of acid-producing foods is more likely to contribute to a weight problem.

Here are some of our favorites Kombucha tea's!

Reed's Kombucha Tea is a new favorite! The Synergy Brand is a long time favorite, both are equally refreshing and delicious! You can purchase Kombucha at Whole Foods and most health stores!

Let us know your favorite Kombucha tea! If you have not tried Kombucha, give it a shot and tell us which one you tried!

Have a blessed Thursday Mover! 

Love 

Haley and Dee 

xx 

Happy New Year! It is going to be A-MAE-ZING

Happy New Year's!!!!

Wow! 2012 went by so fast! This past year has been such a blessing! Dee and I could not be more grateful for you all. We have learned so much about life, people and the challenges and craziness of having an online business ;)
We want to start the new year with a bang! Involvement from our mover's is something we really want to build. We are creating a community of women and men! Who want to better their own live's as well as the lives of others. Like we always say it can be a small change or a large one, they all are meaningful  and they all build on each to create a bigger movement.

So Each day... fingers crossed, we will have a new post on the blog and Facebook.... even some videos, say what! Each day will have a theme, let me break it down for you.

Monday- Motivation Monday

We will be talking about particular area's in our lives that we are working to better. We all need encouragement and accountability. We will also give you a challenge for the week!

Tuesday- Tips on Tuesday

Who doesn't like a useful tip, I know I do! IT could be about anything, we will keep it different so it can apply to everybody.

Wednesday- Hump day

That day that seems to never end! we will be motivating you to get over that hump! challenge yourself! It will be like your mid-week power boost! Check in with us on wednesday so we can see how you are doing with your monday challenge!

Thursday- Thirsty Thursday or Throwback Thursday

This day could have 2 types of posts. As simple as it sounds we all need to drink more H2O! It gets boring so I am always finding and creating healthy drink recipes that I just need to share with you all :) Throwback thursday is going to be a reflection day. We may bring up an old story or experience from our own life to talk about how we overcame something or maybe it was an uplifting memory we want to encourage you with. Its also a great day to use a journal day for yourself :)

Friday- Foodie Friday or Fit Friday

You knew this was coming! Fitness and Food are two passion's of mine. So expect some yummy healthy recipes and fitness tips from your truly:) I will also have videos for a lot of these topics.

Saturday- Happy Weekend!

 most likely we wont have any new blog posts, possibly updates or a motivation quote to keep you going through the weekend.

Sunday- Selfie Sunday

We really want to hear from our Mover's! Share with us you movements, goals, style, anything! We want to know about You! Instagram Pictures of your bracelets, and what your are doing in your life wether it is working out, volunteering, cooking or an outfit of the day pic with your bracelets on! Use the hashtag #maemovement

We will be holding weekly and monthly challenges and checking in with us is how to be entered, so start today by checking in on fb or instagram! Even if it is just a Hello!

Being that is is Tuesday Here is a tip for you!

Did you know that when you write down your goals you are 80% more likely to achieve them! Whatever your goals and resolutions are for 2013 write them down! Here is a free template you can print out and use. Print one out for each member in your family :)




Click here for your Goal Print Out!

Keep on moving!

Love

Haley and Dee
xx

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Berry Cheesecake Pops!

So if you Follow me in Instagram ( haleymcairo ), you will know I am always posting workout photos and healthy food pictures.
One of my Movements is health, I am so compassionate about fitness and clean eating and I love sharing it with other people. I posted a photo of these super yummy... and healthy! Berry Cheesecake Pops. A few of you wanted the recipe so here you go :) 

Ingredients makes 4  in popsicle molds + 12 cupcake tray size. 

• 1 1/4 cup 0% fat Greek Yogurt
• 1/4 cup + 1 Tbs 1% fat Cottage Cheese ( friendship brand )
• 1 1/4 cup unsweetened vanilla Almond Milk
• 1 1/4 cup Stevia 
• 1 Tbs vanilla extract
• 1 to 2 tsp of Gaur Gum (depending on how thick/fudgy you want the popsicle's)
• 1 1/4 cup of Berries, I used blueberries and raspberries
• 2 Tbs ground Flax Seed
• 2  Tbs wheat Germ
• 2 Tbs Coconut Flour
• Dash of Cinnamon
• Splash of Water 

Crust

In a small bowl mix the Flax, Wheat Germ, Coconut Flour, Cinnamon and sprinkle of stevia with a splash of water. Should create a crumbly texture that is moldable. 

In a Blender Mix all Other ingredients, Except the Berries, Blend on high for 30 seconds. 

Pack 1/2 tsp of crust mixture into your molds or cupcake tray's. And Pure the cheesecake mixture into the molds, filling them a little more than half way. 

With the remaining cheese cake mix add the berries and blend for 30 more seconds.

Fill the rest of the molds with the berry mixture.

Add popsicle sticks to the molds if you are using a cupcake tray.

depending on the temp of your freezer, it can take bout 1 hour and a half to three hours to freeze. They freeze much quicker than the average pop because they are thick, and gel like when at room temp. 

Remember these pops are a great healthy option to other sweets because they contain natural sugars, healthy fats, omegas, fiber, protein and pro-biotics! They also have anti-oxidants from the berries! 

Enjoy! 

If you have any healthy recipes take a pic and hash tag #maemovementmunchies :) 

Love and Blessings,

Hales <3