Pumpkin Protein Bars

Jamie Eason's Protein Pumpkin Bars

These are delicious, and great for a mid-meal snack! 

Nutrition Facts:

Nutrition (without walnuts): 1 square = 47 calories, .7 g fat, 8 g carbs, 3.7 g protein

Nutrition (with walnuts): 1 square = 63 calories, 2.3 g fat, 8 g carbs, 4 g protein

Ingredients:

• ½ C Xylitol Brown Sugar Blend (Ideal)
• 1 - 4 oz. jar baby food applesauce
• 2 tsp. ground cinnamon
• 1 ½ tsp. ground ginger
• ½ tsp. ground clove
• 1 tsp. baking powder
• 1 tsp. baking soda
• ½ tsp. salt
• 2 tsp. vanilla extract
• 4 large egg whites
• 1 - 15 oz. can of raw pumpkin
• 2 C oat flour
• 2 scoops vanilla whey protein
• ½ cup almond milk
• ½ C chopped walnuts (optional)

Directions:

1. Preheat the oven to 350.
2. Spray a 9 X 13 Pyrex dish with non-stick spray.
3. Combine first 11 ingredients and mix well.
4. Add the final 3 ingredients (4, if adding walnuts), and mix until incorporated. Spread batter into the Pyrex dish and bake for 30 min.
5. Makes 24 squares.

Sometimes I make with Splenda / Brown Sugar mix, which adds about 20 calories per bar... But a little better in my mind!

Enjoy! 

Happy Yoga Month!

Benefits of the beautiful practice called,

yoga

• increased flexibility
• increased lubrication of the joints, ligaments & tendons 
• massages all organs of the body
• detoxification
• muscle toning
• pain prevention
• learn better breathing practices
• mental calmness
• stress reduction
• body awareness
• sleep improvement
• immunity increases
• energy level increases
• memory, attention and mood improve
• balance improves

need I go on? 

Go visit my friends Sarah & Gretchen at Bikram Yoga Lynchburg if you enjoy a good sweat.

Go visit Donna & Nancy at their fabulous new studio, James River Yoga if you need to relieve some stress.

~~Tell me happy yoga month and receive 10% off your purchase now through September 30th~~ 

Yoga to Crossfit?

I finished my 30 day Hot Yoga Challenge, and at the end I felt A-mazing (I actually went back for day 31:)).  It helped build flexibility, strength, and an overall sense of well-being.  I highly recommend the challenge to anyone (yes, anyone).  I finished my challenge on Thursday, June 30th, and started a Crossfit Bootcamp on Friday, July 1st.  Sorry body, you'll thank me one day.


What's Crossfit?


Crossfit and I have a love-hate relationship.  While I'm doing it I am usually thinking of strategic ways I could sneak to my car and run away...far away... but then when I am done I always have a great feeling of accomplishment.  


This morning was day 6 and it consisted of sprints (or light jogging, which is what I was doing by the end....) burpees (hate them) and these lunge-jump things.  Did it suck? Yes. But was it nice having worked my butt off and being done by 630 AM? Oh yes. 


June: Yoga
July: Crossfit
August: Focus on running for the VA 10 Miler (Not much of a runner and want to start training now? Read this)


And if you've never done Crossfit, give it a try! You will love (and hate) it.  Tell Ryan I sent you.


Be Well and enjoy the summer sunshine!
 

Banana Oatmeal Cookies

Courtesy of The Sunday Baker, I wanted to share this healthy Banana Cookie Recipe because it looks so A-mazing.  I will comment after I try it out this weekend, but it already has wonderful reviews! Check out her blog too, it's adorable.

Makes 22 

3 ripened bananas

3 c. cooking oats

1/3 c. non-sweetened applesauce

1/4 c. mini semi-sweetened chocolate chips

2 T. pure maple syrup

1 t. cinnamon

1/2 t. nutmeg

1 t. vanilla extract

**Note: You can add in any dried fruits or nuts in place of the chocolate chips

Cals: 80 per cookie

Peel and smash the bananas to a pulp. With a food processor, grind down 1 c. of the oats until they are a fine powder (consistency of flour). Add that and the rest of the ingredients to the bananas and mix well with a spoon.

Use a large cookie scoop and place on a parchment lined pan. Smash just a bit with the bottom of a cup (they will stay whatever shape you put them).

Bake in a 325 degree oven for 10 minutes. Remove and cool on racks.

30 Days, 30 Outfits

Today is day 20 of my Hot Yoga Challenge.  You may have been wondering what has Shelly been wearing....and how much laundry has she had to do?! Have no fear, I will tell you the do's (and don'ts) of Hot Yoga Apparel.  I have rotated bottoms, but been able to wear almost a new shirt every day... Although I do have my favorites that I have repeated on purpose (skinny days call for cute shirts, what can I say.) Below are just a few that I'm currently in love with! 

This shirt is perfect for Hot Yoga (and just about every other sport/activity that you can think of).  

Built in bra
Wide straps for comfort and support
longer length flatters figure

Available at Shelly's in Black, White, Black/White, Blue/White, Pink/White, Purple/Lavender. 

This is another RESE Favorite of mine.  It's too is long enough to flatter and stay put, plus -- it's TEAL and I am obsessed with teal! 

Build in bra

Chafe Resistant (flat seams)

Higher yoke neckline provides more coverage 

Available at Shelly's in this beautiful teal/grey or solid grey.

i love me some NUX

I wasn't sure if white would be the best choice for hot yoga, but this shirt is Amazing.  It is thick enough not to have 'headlight' problems, plus very long (much needed for tall girls like me).  

• Built-in Body Engineered seamless shelf bra
• Contrast trims
• Innovative keyhole strap design
• Aquarius® Yarn Technology for excellent moisture management
• Light compression for extreme comfort

Available at Shelly's in white/grey and green/black.

This shirt is HOTT and perfect for the Hot Room!

• Built-in seamless bra
• Nature inspired jacquard design
• Light compression for that "second skin" feel
• No cracking or fading with multiple washes
• Body Engineered seamless for extra comfort

Available at Shelly's in burgundy. 

Yogabela Pria Shorts are my favorite bottoms by far.  I'm boring and wear them in black, but the hot pink and purple are perfect to highlight a cute bum.  They can be rolled up or down to suit your personal preference.  Made of high quality Brazilian supplex and very quick-drying. 

These are a 3" inseam

Available at Shelly's in black, pink, purple and flower-top

RESE New Kelly Short is also a favorite of mine.  This short has a smooth, flat waistband and a 5 1/2 "  inseam.  It's really comfortable and doesn't ride up. 

Available at Shelly's in all black.

This is my favorite TONIC shirt.  At first just because the color (light TEAL:)) But once I put it on I fell completely in love with it.  This has been a repeater because it is very flattering.  It comes with a build in bra that is just enough support for yoga.  

on SALE now at Shelly's (only 2 left!)

The only "don'ts" that I would say I have experienced so far was a white cotton Tyoga Top and my Rese Skorts.  I love the Tyoga top for wearing around the shop, a light Pilates class (not much sweat), or for a cute summery outfit.  For hot yoga though, about half way through it was soaked and when white cotton gets soaked, it becomes very see-through.  Thank goodness the hot room is a judgement-free zone:) 

The Rese Skorts are perfect for running, tennis, or lifting.  For me they were just an extra item I wanted to fix or flatten during savasana.  It's hard enough not to wipe my sweat away, so the additional temptation to fidget was not necessary.  

I have not been brave enough yet to wear just a bra.  Maybe day 30..... maybe.

Be well ~ 

Eventually, or in the future, my head will touch the floor.

"It's never too late, it's never too bad, and you're never too old or too sick to start from scratch once again."

13 days down.... 17 (or more?) to go....

I feel ~

• Stronger
• Determined
• healthy
• Balanced
• Refreshed
• Optimistic
• And yes, even a tad skinnier.

More to come. Until then, be well ~

Like a Flower Petal Blooming

Today is day 3 of 30 of my Hot Yoga Challenge.  I feel wonderful.  Bikram says "It takes three classes for your body to understand the proper approach to the posture, and ten classes for your body to begin to work with postures."  In the hot room, it is hard to say if I am 'getting better' because every posture, every day, every class is different.  As my dear friend Lisa says, it never gets easier, just better.  So everyday is a success if I gave 100% of what I had to give.  The best part of the challenge is not the 90 minutes spent in the hot room, but rather how the 90 minutes effect the 1,350 minutes spent outside of the hot room.  I am feeling more confident.  more secure. more me that I have felt in a long time.   I read an article just the other day where a girl said:

In life, you gotta own it.

Whether it's your curves or that $10 pair of heels, just own it.

I love that. Do I want my waste to whittle and my butt to shrink during the next 27 days? Sure. But if not, I'm going to still walk with my head up and a smile on my face, because it's my life, and I'm owning it.

30 Day Hot Yoga Challenge

Yes, that is a picture of the Sahara Desert (about the consistency of my mouth by the time we get to Tree Pose)

and i love it

Tomorrow is Day 1 of my 30 Day Hot Yoga Challenge.  I am beyond excited.  It is going to be a beautiful June.

Why Hot Yoga?

According to Bikram

 It will "systematically work every part of the body, to give all the internal organs, all the veins, all the ligaments, and all the muscles everything they need to maintain optimum health and maximum function.  Each component takes care of something different in the body, and yet they all work together synergistically, contributing to the success of every other one, and extending its benefits."

According to Shelly

• I love feeling energized and revitalized after a workout.
• I love working so hard my clothes are dripping wet (is that weird?). 
• I love a challenge, and this is definitely different that any challenge I have ever undergone.  Most challenges (half-marathon, triathlon, VA 10 Miler) are 1 day events that I train for months prior.  With the Hot Yoga Challenge, I am training as I am completing. Every day is a new day in itself, and one day closer to completing my challenge.
• Beyond the physical benefits, Bikram says that Hot Yoga will also help balance emotions and normalize your appetite (as well as diminish unhealthy cravings).  I will pay very close attention to my Mind-Body Connection throughout the month, and see how I feel it is affecting me as a whole. 
• Because I have missed my Skinny Jeans...... enough said there.

Plus, it's cool to be a yogi.  Who doesn't love yogis? :)

Exercise Etiquette

So, how many of you have ever been annoyed (or worse -- guilty of) a runner mindlessly sprinting down the dead center of the trail or the two girl's next to you chit-chatting during final savasana? >:( I'm sure that I am, in fact, guilty of some unspoken exercise etiquette no-no's, so I did my research to avoid being that girl in class, during a race, on the trail or at the gym.

Running

The Race Do's and Don'ts

• Lining up at the front and then running slower than a baby can crawl
• Abruptly stopping.  (Move to the side ;-))
• Bringing your untrained dog (My German Shepherd, Moses, would not be invited....)
• Cutting other runners off and then slowing down
• Throwing drinks at the feet of the runners behind you
• Stop IMMEDIATELY after the finish line
• Not thanking the volunteers. not cool.
• If you must, ah hem, spit, blow your nose or throw up-- move to the side... please...
• Don't Cheat. No one likes a cheater.

Do's and Don'ts of trails, side walks and tracks

• Not returning greetings or simple nods when passing other runners
• Don't run WITH traffic (are you crazy?)
• Not paying atention to traffic or signals..... It just makes us all look bad.
• Don't group-hog the entire road/trail width.
• If the track is busy, don't run upstream.
• Inside lanes on tracks are for fast runners.
• Sidewalks/trails: Travel on the right, pass on the left.
• Alert other's when you are passing them.  A simple "On your left" warning will suffice.

Bikram Yoga

• No talking during class, especially during final savasana.
• No blowing nose into towel: it's just gross. If you have to, use a tissue (but keep them close when the fans come on, please)
• No chugging water next to me while I am trying to balance on one leg.
• Stay in the room: Struggling through hard moments in your practice is often followed by a breakthrough, and staying through the whole class keeps the energy of the room intact--your fellow students feel the loss of your energy when you leave the room early.
• Strong perfume and body odor can be intensified in the hot room....If needed, take a quick shower before class.
• Even if class isn't full, follow the rules: upper left corner on a black dot. period.
• If you are taller than your matt (Like, um, ME) then be aware of those behind and in front of you... If needed, slant your body so your feet are not in your neighbors nose.
• Yes, we are all sweaty, but no need to put your sweaty feet on my yoga mat. Again, just gross.
• And lastly, no complaining about the heat. You paid for it!

Gym

• Clean up after yourself... No one wants to get onto a treadmill covered in your sweat
• Don't hog machines during the 5 O'clock rush. Some places have time limits: obey them. And no, throwing your towel over the time is not fooling anyone!
• Keep It down (or better yet, turn it off). The gym should be your time so save the phone conversations for another time.
• Return your weights where you found them
• Share: Allow other's to work in sets on a machine

Did I miss anything?

And lastly..... The next time you want to get angry at someone violating exercise etiquette-- Stop, and ask yourself if you have ever been guilty of breaking one of these rules yourself.  Chances are, yes, you have.  Cut that person some slack... They are just trying to take care of their bodies like you are.  If you have to say something, say it nicely:)

Change your shirt, Change your mood

Research has shown that colors can affect not just our frame of mind, but our behaviors and thought patterns.  Think twice before reaching for that black tank top in your closet. Pick a bright, cheery shirt to brighten your mood ~ and hopefully those around you too!

Need a bright addition to the wardrobe? No problem, stop by Shelly's for one of the shirts below!

Stay tuned....June 1st begins my 30 Day Hot Yoga Challenge

:)

be happy ~ be well