Sweets and More healthy Sweets

If you know me, you know i have a major sweet tooth! Major sweet tooth, did i mention i have a major sweet tooth?  Well, i'm starting my whole foods journey and i really don't want to give up sweets, and thanks to some cleaver recipes i now won't have to give up cookies or brownies.  i will however switch out the unhealthy items for foods that will help my health and body not hurt them.

We have a tradition at our house to make cookies or sweets on lazy relaxed Sunday afternoons.  Now that i have the superfoods I don't have to feel guilty about my sweet indulging.

Like superfoods CHOCOLATE!  that's right chocolate as a superfood???  I knew chocolate was good for you in moderation but an actual superfood?  YES!  GSGLife has this amazing superfood line that is full of fruits and veggies!  It is oragnic and raw fruits and veggies like: broccoli, kale, spirulina, berries, beets, cauliflower, barley and more!

There is a superfoods red, green and chocolate.  Today i'm going to highlight the chocolate!  It still has all the above veggies and in just 1 tablespoon you will be gettig 3-6servings of your fruits and veggies!  its amazing stuff.  You can message me for more info or you can buy it here!  We use the superfood chocolate for hot cocoa, chocolate milk, and anytime a recipe calls for cocoa I switch it out for superfood chocolate.  The food still tastes just as great, and i'm sneaking in fruits and veggies all while satisfying my sweet tooth.  If you don't believe me, then you really just need to try it.  Superfoods is designed to add to water, but i think its a great recipe tool.

Try this recipe at home with your own SuperFoods Chocolate and let me know what everyone thinks!  complements to the chef will for sure happen and i'm sure peoples jaw's will drop when they realize that there is broccoli and kale in their cookies!!  believe me i've witnessed it first hand.

No Bake Choc-Peanut-Coconut Oatmeal Cookies

Bring to just melted in a pot on the stove:

     1/2 c organic butter or coconut oil

     1/2 c coconut milk

     3/4 -1 c raw honey

     1/3 C superfoods Chocolate

then add

     3/4 c organic peanut butter

     1 tsp. vanilla

     1 c plain shredded coconut

     2 1/2 c rolled oats (use gluten free for GF recipe)

Lay a sheet of wax paper on a cookie sheet.  Drop the mixture by teaspoonful on the sheet and put in fridge to harden.  Or just eat it hot by the spoonful, its just that good!

detox phase 2

Detox phase 2 day 1-3 (day 7-10)

This phase wasn't nearly as difficult as the first couple days.  I believe I was better prepared and ready for this week than last week.  The biggest difference was that my cravings and actual stomach size has shrunk so I don’t need to eat a large as meal as I use to.  I believe that is something to keep in mind, once you start eating nutrient dense food, your body doesn't need to keep eating because once it recognizes that it has reserved what it needs you are full.  I really realized this as I was buying the food for the detox for the second week.  I bought the amount of ingredients that was recommended but I didn't end up eating it all.  I would even suggest for people to beware of what they are buying they might want to decrease the portions a bit(But that’s because I’m someone who has a hard time throwing food out).

BEST PART: able to add bread back into our diet.  I was looking forward to adding bread back into my diet.  We were allowed eat rye bread.  I had never tried rye bread before, it was hard to find, I could only find it at a whole foods market.  It tasted good, it definitely had a different taste to it, but I really enjoyed it.  I am not a big bread eater to begin with because I know it is so high in carbs and does very little to fuel my body.  But sometimes you just need a slice of bread to go with your smoothie.   I did enjoy several of the other recipes and also tried beets for the first time.  I don’t believe I will go to beets for everything but now I can at least say that I’ve tried them, it only took me 34.

WHAT I’VE LEARNED: I believe that I have learned a lot while on this detox.  Most of them are: more self control, confidence in making healthy food choices, I don’t need a lot of food to survive and feel good, its ok to try new things, its not all about the number on the scale, I’ve done great but I still have a long way to go.

HARDEST PART: the hardest part has been that the food plan can get a little boring.  You basically eat the same foods for 3days in a row and then switch to something else.  At first you love the new recipes and its great and exciting, but then a day later your mind wants something else.  Also each phase of the detox gets less and less restricted so I found that it was almost harder to stay on track.  Again, it was hard to not toss little snacks and left over food from the kids into my mouth.  I have definitely discovered to be more aware of what I eat and how much.  I can’t really explain it, but its something like the fact “you give em an inch they will take a whole foot.”  I really felt this way this week, I was given an inch with more food options and it was really hard to not go crazy and just eat the whole loaf of bread.  I could eat several slices a day but I really should limit myself to the exact amount.   I also became highly nervous that I would gain back the weight I had lost.  I had worked so hard to lose 7lbs and I didn’t want to blow it.

Here is a recipe from phase 2 of the detox for you to try at home.  Its great, my family and I really enjoyed it.  This recipe is your healthy mashed potatoes up graded to be even better for you.

GREEN SMASH
2 baking potatoes, scrubbed not peeled and chopped
1 small head of cauliflower, chopped
2 Tbsp extra virgin olive oil
1 bunch of green onions diced
2 tsp garlic

In a large saucepan, cover cauliflower and potatoes with water and bring to a boil.  Reduce heat and simmer until cauliflower and potatoes are tender.  Drain water and place cauliflower and potatoes in a mixing bowl (i just toss it in my kitchen aid) add green onions and garlic to bowl and blend mixture until very smooth.  Serve hot. 

Endurance Athletics Spanish Fork Ut

While I've been visiting in Utah I ran into this amazing new locally owned and operated running and cross fit store. 

 

in Spanish Fork UT! 

The staff is amazing and Tyler and Kellie Shepherd are runners and know all about fitness and health.  They have tons of shoes and apparel and really great tips and handy supplies

Excited to teach a class and have a tasters table on 

Saturday Jan. 24th at 9:30am!

I will be teaching green smoothie 101 and sharing some great tips for runners!

Endurance Athletics will be giving out

$10 off $100 purchase coupon and free gait analysis.

They specialize in shoes for Running and Crossfit and have a wide variety of gear available in the store. If you are looking for hydration packs, apparel, nutrition and more, they have it all! Whether you are a beginner or a seasoned athlete their friendly staff will help you find the perfect solution no matter what your level is. Visit the  store today!

                                         735 N Main StreetSpanish Fork, UT 

                               Hours: Mon-Fri 11-6 Sat 11-5

                                                  801.310.6669

they also have weekly training runs tues, thurs, and saturdays check out their website for more info at www.enduranceathleticsutah.com

Quinoa stuffed Acorn Squash

I first tried this with my sister Kristie Rosser when she came to visit.  We shared it will my friend Bea and now we all love it and it is a family stable.(meaning I cook it at least once a week!)  If you love mexican food like I do then you will love this!!!  and its quick and easy, just what we all need on those hectic days.

Quinoa stuffed Acorn Squash

Gluten-free, dairy-free and vegan. Serves 4

Ingredients

2 acorn squash, halved and seeded

2 cups quinoa

1 cup black beans

1 cup spinach

1 cup mixed greens (any greens are fine)

1 T olive oil

1/2 cup green onions

1 tsp minced garlic

1 tsp red pepper flakes

1 tsp thyme

1/4 tsp salt

1/4 tsp pepper

Directions:

Place acorn squash on baking sheet. Sprinkle with Thyme.

Add water to baking sheet and place into oven at 400 degrees. Bake for 40-45minutes.

The squash will be done when you can slice a knife into it easily.

While the squash is cooking, prepare the quinoa per directions.

Prepare the beans (if using canned beans, rinse thoroughly) and add them to the quinoa once it is cooked.

Add the olive oil to the mixture.

Chop the spinach and greens, add to the quinoa and black beans.

Add all ingredients and seasoning to quinoa mix, and stir in well.

Once squash is done baking, remove from oven and place on serving dish. Fill the acorn squash with the mixture and garnish with avocado. Acorn squash is really buttery and creamy, and a nice contrast to the spicy flavor of the quinoa mixture.

Serve warm.

**I make a different quinoa mixture everytime I cook this based on what I have in the fridge, or what I have in the garden. BY adding tomatoes, bell peppers, zucchini, corn, or a different type of bean, I am able to make a different version everytime we eat this.

**recipe courtesy of Kristie Rosser

detox week 1

detox 101.  i really should have been journaling each day, but i have a hard time finding time...don't we all.  so here is a day to day so far on the detox.  i want to be open and honest, so people curious enough to actually try it will know exactly what to expect.  the good, the bad, the laughs, the cries, the highs and lows.

day prior to starting:
just like suggested i bought all the food from the shopping list the day before.  the shopping list was super easy and so handy.  this is the first detox that i have seen that actually has a shopping list and not just recipes.  i walked down the isle and bought 8 tomatoes, 3 onions, etc, just as the list said.  the total cost for 7 days of food was $50.  i thought this was pretty cheap for a whole weeks of food and for all of it being organic and raw produce.  people always complain that its too expensive to eat whole foods, but its not, i think it just takes more planning.
then i sorted all the food.  i have 2 other detox buddies, my mom and my sister.  We decided that i would buy all the food and sort it and they would just pay me back.  We met up later that day to chop up all the ingredients for our upcoming meals.  Total prep time was about 2hrs, which was 20min per meal, again totally manageable and all the prep was done for the week.  If you are wanting the recipes and meals you can buy the manual at www.mygsglife.com/carly under books.

DAY 1-2: i was super excited and ready to start the detox.  i believe anytime you are making a big change in your life you need to know WHY.  my why is to lose weight! and to stop eating food that is bad for me.  when i finish the detox i want to keep eating whole foods for the rest of my life and my families.  
HOW I FELT: the day started great, but as it went on i felt shakey and dizzy.  i didn't feel hungry because we were eating foods, it was healthy whole foods, no sugar.  i asked my counter part and she said it was because my body was so used to the sugars.  i was nervous that i got myself into something that i wouldn't be able to handle.  this is when its great to have a detox buddy because my buddies stepped in and told me they felt the same, but that we could do it together.  also listening to the seminars that come with the detox support program were very helpful.  the seminars gave me great pointers and some need info on why detox is a good thing for the mind and body.
 i counted the hours down to bed, because all i could think about were chips and salsa.
HARDEST PART: cooking for the kids, was the hardest part.  i realized how often i toss a piece of this or that in my mouth while i prepare their meal.  or finishing their last piece of something.  it was really interesting to realize that i am not aware of how much food i toss in my mouth in the name of cooking. 
BEST PART:  the best part was that i did it.  i went the whole day without eating any sugar or anything that wasn't outlined on the detox plan for day 1.  it made me feel just as confident, secure and successful as running a marathon.   interesting how when you get a little self control it can pole volt to an immense amount of self control!

DAY 3-5:  feeling much better.  more energy and i lost 4lbs!!  i have been doing weight watchers and killing it in the gym 6days a week but only losing .5lb a week if i'm lucky.(yet i still have 20lbs to get back to my normal weight) when i saw the number on the scale i knew the last couple days were so worth it!  it gave me what i needed to keep going.
HOW I FELT: i felt finally in control of food.  two days before i was tempted by every food item i saw or that was place before me.  I even went to the movie and brought my baked potato with me so i wouldn't get hungry or be tempted to eat yucky movie popcorn or a soda.  i normally bring food to the movie, but normally its candy or soda.  
HARDEST PART: again the hardest part was just keeping to the specific menu plan and not altering it.  not being tempted to eat something i wasn't suppose to.  I wasn't able to sleep very well, but i believe it was because i had a lot on my mind and i don't think i was drinking enough water.  we all shared a great laugh because i asked my mom how she was feeling and she said, "i'm about to murder someone."  of course she was just kidding but she was having a hard time, and a hard day.  she typically drinks 32oz of diet coke a day, and all sorts of stuff on the road as she drives a lot for her job.  she also lost her job and typically like most of us when things get crazy or stressful we eat our feelings.  I'm really proud of my mom because she didn't kill anyone and she didn't give up.  
BEST PART:  when the day is done, i am feeling so amazed that i have been able to keep myself motivated and to continue with the specific guidelines.  

 click here to learn more about this specific detox program.  it is only available on line at https://mygsglife.com/carly you can become a preferred customer and get 10% by going to this link https://mygsglife.com/carly

DAY 6-7:  feeling so suprised that i feel so great!  i lost 7lbs!  so glad to have lost the weight now i just keep thinking i need to keep doing what is right so i can keep it off.  i really want to lose at least another 5lbs...is that too greedy? is that realistic?  the average weight lose in the detox is 12lbs i want to at least be average don't i?  people keep asking me how its going.  and i'm having a hard time explaining exactly how it is going.  its not as hard as the first couple days, but i do remember how hard those first couple days were, is it really getting easier to make healthier choices?  i keep telling people, "i feel surprisingly great!"  but why am i surprised?  i know that when i eat better i feel better, but i believe for the first time in my life i'm actually connecting all the dots. 
HOW I FELT: i started to feel skinny.  i'm still far from my normal typical 150lb weight but on sunday i actually felt skinny.  i haven't felt skinny in 18months.  basically right before my last pregnancy.  i also felt completely and oddly satisfied.  i didn't feel the need or mental desire to eat.  i was ok with my green smoothie detox shake and i felt great.  i'm so grateful to be on a program that is helping me no longer be a victim to food.  i no longer get to be controlled by the food that is placed in front of me, i finally have will power to make great choices.  also it helps that the food is prepped and ready to go, there is no excuse, my fridge is now my own fast food restaurant. 
HARDEST PART:  the hardest part is looking forward to next week menu on the detox, there isn't anything exciting.  meaning none of my old 'go to foods" are on the list.  but i am motivated and ready to keep going.  excited to add bread and nuts back into the menu.
BEST PART: best part is that i'm 7days down and doing great!  losing weight, gaining confidence, enjoying my food journey.  i also took a full body scan that showed me my weight, body fat, muscle composition and bmi.  of course i still have a lot of work to do, but i have lost 40lbs since my last body scan in april and my body fat is down 6.6%, the analysis states from my last scan in april 2014 that i've lost 25.1lbs of fat and gained 10.0lbs of muscle.  obviously i still have a lot of work to do.  but we are all a work in progress right?  i'm really hoping by this april i will be back to 'normal for me' body fat and weight. 

come back next monday for my review of my 2nd week of detox phase two.  weight lose is suppose to slow down and a journal of any food reactions.  

Hot pink smoothie

that's right a smoothie with a beet in it!!???

Its day 8 of the gsglife Detox and i'm feeling good and super excited to have tried my first beet, ever, ever in my whole life!  and actually i can't really taste it in the smoothie so i guess it must taste great, because the smoothie tastes amazing!

So what i learned today was its ok to try new things, especially if they are good for you.  

Give this Hot pink smoothie a try and let me know what you think of it.

1 1/2c coconut liquid water or juice

2 tbsp. chunk organic raw beet peeled

1 lg organic carrot peeled

1/4c almond milk

2 Tbsp. chopped dates or 2 lg pitted dates

12 oz frozen organic strawberries

1 Tbsp. sprouted GSGlife flaxseed

Puree all ingredients in a high speed blender for 90sec.  Serve immediately!

TOP 11 ways to BOOST your Immunity.

Fall season is here and the viruses are among us. Let’s face it, even the healthiest among us find it TOUGH to ward those puppies off.

Since I am BIG on prevention (i.e. “Dont’t get sick in the first place”), I thought I would share the TOP 11 things I do to boost my immune system to defend again those nasty viruses.

1. Add lemon to your morning water.
2. Use loads of ginger, garlic and cloves when your cooking.
3. Eating extra servings of vitamin C rich foods like grapefruit, lemon, limes and oranges.
4. Juice cranberries (or use concentrate), dilute to taste with water and add mint to keep your kidneys pristine.
5. Take time to breathe deeply through our your day.
6. Take your probiotics everyday faithfully.
7. Amp-up the Greens – smoothies are my favorite: load up on your greens, veggies, and add a touch of chlorophyll.
8. LOVE. Love others, love yourself, LOVE. Enough said, right?
9. Epsom salt baths 1-3 times per week.
10. Detox seasonally–get the “yuck” out and prim the body’s defenses with each new season.
11. Wash your hands often, sneeze into your elbow, and cover your mouth when you cough–grandma was smart teaching you to not share the viruses with others. 

Join me for my upcoming Winter Detox class and DoTORRA essential oils this Saturday Jan. 10th at 10am at 1975 E Riverbottom Rd, Springville Ut. 

Berry Chocolate Smoothie!!!

I concocted this smoothie creation out of a craving for some chocolate-berry goodness. I didn’t have any fresh berries available, so I used frozen instead. I added my favorite superfoods and some filtered water–and presto–a beautiful, healthy, energizing smoothie that tastes as good as it looks.

2-3 cups filtered water
1/2 banana
1/2 c raspberry
1/2 c blueberry
1/2 c blackberry
1 T GSGLife Berry Sprouted flax
1 scoop GSGLife Chocolate Protein
2 handfuls spinach

Blend and enjoy.
This will make 2 quarts, so share the love!

Get your GSGLife superfoods here:
http://www.mygsglife.com/carly/ and then SHOP.

Follow me on facebook at: https://www.facebook.com/carly.mortensen.1