How to Overcome Health & Fitness Hurdles

KP-ing It Simple

When you first decide to make health and fitness a priority in your life, you’re on a roll. You’ve filled your kitchen with healthy food, your activewear is on point, and you feel inspired. You’re ready to go. But then, something happens.

Maybe you get scared. You hit a road bump in nutrition. You find that you’re spending too much money on food or a gym membership. You have to travel out-of-town and leave your routine. Or you get bored. All of these things are barriers that can hold you back from achieving your goals. However, they do not have to stop you.

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One-Pan Dinner: Salmon, Green Beans & Potatoes

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There are a lot of things I love about spring – flowers, thunderstorms, open windows and… veggies being in season! I love eating green beans raw, and springtime is when they get really good – especially here in Wisconsin. They are on my short list to plant in our garden this year, so I can’t wait to try this recipe again with homegrown beans!

We’re always looking for healthy, easy meals to make during the week and if you love beans and salmon, this is something that I would recommend trying!

What You Need

This recipe was for just Casey and myself – using only one pan, and it was the perfect amount of food + leftover veggies! You could make more, but you’d obviously need more than one pan, which would defeat the purpose. 😉

  • 2 Salmon filets (mine were marinated in lemon juice, olive oil, garlic, crushed basil and…

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Your Opinion Doesn’t Matter

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MCA

Shut It, Babe – SketcBook Pro for iPad (2017)

Have you ever met people who always be so fussy about whatever you do? Always think that their opinion is right and makes you feel unsure about what you do?

Sometimes you may hear something like: Why you seem so skinny? Oh are you gaining weight? You never post the picture with him again, are you guys done? Your style is so outdated! That blush color makes your cheeks look chubbier! You want to be an actor? Just enjoy the life you have now, don’t seek something impossible, darling. And… etc.

Wear those unmatched color outfits you like, gain weight, lose weight, get serious, or break up, be an actor/artist/musician do whatever things that suit you well. Their opinion doesn’t matter for you, you have your own choice so don’t let anybody control your decision with their opinion.

Maybe some people are…

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Avocado & Cashew Pesto Pasta

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beets & booze

IMG_4105.JPG

This pasta makes a quick and delicious midweek dinner. The pesto is very easy to make and goes really well with mushrooms and courgette but you can add any other veg you fancy.

For non-vegans, this pasta would also go really well with prawns.

The best thing about this recipe is that you don’t have to cook the sauce, which normally is the longest process.

It really is very easy and so delicious!

IMG_4107

Ingredients:

  • 1 avocado
  • 100g cashews + 1 handful cashews to sprinkle on top
  • 1 clove garlic
  • handful fresh basil
  • 2 tbsp olive oil
  • 100ml water
  • 1 tbsp lemon juice
  • 3 big mushrooms, chopped
  • 6 asparagus,
  • ½ courgette, shaved
  • 150g linguine
  • salt and pepper

Method:

  1. To make the pesto, put avocado, cashews, garlic, basil, olive oil and water into a food processor or high-speed blender and blend until smooth. Season with salt and pepper.
  2. Boil the pasta al…

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Proper Nutrition in a Nutshell

Conquer Fire

Well, today I’ve decided that what I want to spend a little time writing about is food and nutrition in general. I’ve had many conversations with people that are looking to lose some weight, look healthier and feel healthier, but they just don’t seem to properly understand what a good healthy diet looks like. With the modern society that we live in, especially in North America, good information about proper eating can be hard to come by because so much is influenced by the profit of big corporations. So big corporations will always try to sell you on some miracle ingredient, fad diet or expensive supplement, and in the grocery stores, even the foods that are marketed as diet foods are not always the best choices for improving the health of your body.

So where do we begin?

Well, let’s start with the basics and cover the 3 macronutrients which we…

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Creamy mushroom and asparagus vegan pasta

mariasurcel

A new world is upon me! I discovered cashew based sauces and nothing will ever be the same.

Was I skeptical about this? Yes. Was I proven wrong by how good, deliciously creamy and cheese tasting the sauce turned out? 100%.

Without further ado, here’s how to turn your ‘cheesy’ dreams into a vegan reality.

IMG_3563Ingredients

  • Your favourite pasta (for 2-3 portions)
  • A bunch of asparagus
  • Mushrooms (as many as you like, there is no right or wrong here)
  • Olive oil
  • Lots of pepper
  • 1 shallot/onion

Cashew sauce

  • 1 cup cashews (soaked over night for best results)
  • 1 cup plant based milk
  • 2 garlic cloves
  • 4 table spoons inactive yeast flakes
  • gulp of olive oil
  • 2 table spoons soy sauce
  • a sprinkle of fresh parsley
  • 1 lime/lemon (zest and juice)
  • half a shallot (optional)
  • Lots (and I mean LOTS) of ground pepper

Step 1: Cook the past as instructed

Step…

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Stop taking relationship advice from men

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titilolami

blog 2 T

I wish women would stop taking relationship advice from ‘men’. And by this I mean men who are unqualified. These men are not Counsellors, Psychotherapists’ or Psychologists. They don’t know JACK about you or your partner.  But they are perambulating as relationship experts on social media and even on TV. Some of them are labeling themselves as lifestyle coaches with little qualification to show.  And worst still, a lot of these men have terrible track records of being awful partners to very many women. And you know what? Some women are doing it now too, they are on Facebook live, Instagram live! Talking about how you ought to ‘do’ your man!

Don’t get me wrong we can learn so much from other people, but in my opinion the tell-tale signs of a fraud is when you hear their advice predominantly directed at the woman; cook more, serve him, kneel when you serve…

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The Truth Hurts – Rot or Grow, it’s your choice

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Image result for famous people wisdom quotes

Going Korean: Let’s Make Kimchi!

The Poor Foodie

Homemade Kimchi Photo from Author
I started this blog talking about Korean Food so, I guess it’s just fitting that I share a korean food recipe to you guys!
This is the kimchi recipe my friend and I used the very first time we made our homemade kimchi. It’s actually pretty easy. It requires some time and some effort, but it turns out very tasty!

What You’ll Need:

  • 3 stalks of Napa Cabbage
  • 1 cup of Sea Salt
  • 1/2 cup of Sweet rice flour
  • 1/4 cup Sugar
  • Water
  • 1 cup crushed Garlic
  • 2 tbsp Ginger
  • 1 cup minced White Onion
  • 1 cup Hot Chili Powder
  • 2 stalks Leeks
  • 1 small Carrot
  • 1 Raddish

Procedure:

Cabbage:

  1. Trim the discolored leaves. Cut the cabbage lengthwise and in quarters. Remove the cores. Chop into bite sized pieces.
  2. In a large basin, soak the cabbage in cold water plus 1 cup of salt.
  3. Every 30 mins…

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Small steps add up to big changes

Barbells 'n Bites

“The big numbers aren’t reached unless the small numbers are realized.” – Joyce Meyer

When I think back to several years ago, I never would have been able to imagine the place that I am at now in my life.  My old self could never have imagined that by the time 2017 rolled around I would have my personal training certification, I would be preparing to compete at Canadian Nationals in Masters Bikini, and I would be starting my own business!  I was depressed and discouraged, and only now do I see that it had been going on for several years.  I had a good life in terms of my health, my family and my finances, but there was an underlying discontent that I just couldn’t seem to shake.  I wasn’t working, but I couldn’t seem to enjoy that fact.  I lacked self-confidence and was overly concerned with what others…

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