It's Smoothie Time: Chocolate Mulberry Protein Shake

Sweet, a little nutty, the perfect amount of chocolate.

Smooth, velvety, fulfilling, delicious.

Almost...sexy

I mean, you can't even call this a smoothie anymore.

It's luxury. In a glass. Never in plastic. Never with ice.

The body warms to the notes of cinnamon, while having it's sweet tooth satisfied by the undertones of chocolate and almonds.

Lovelies, healthy has never tasted so divine.

Seven ingredients.

That's it.

Shoot, that's a smaller number than the questionnaire you fill out for online dating.

And this one has a guaranteed 2nd chance rating.

And it truly doesn't mind if you stay at home in your sweats.

In fact, it prefers it.

Eat to heal my friends...

Chocolate Mulberry Protein Shake

1 banana

1-2 scoops of your favorite vegan protein powder

1 tsp cinnamon

Handful of dried mulberries

Handful of sliced almonds

Handful of semisweet chocolate chips (if you are feeling a little crazy)

3/4 cup vanilla cashew milk

Dump, Blend, Delight

Elizabeth's Plant Based Kitchen: Curried Chick'n Salad

Oh dear ones, have I got a treat for you...

Does anyone like chicken salad? Please tell me that all of you are raising your hands right now. 

Because chicken salad is divine.

And one of my true loves, Whole Foods, does a mean version of chicken salad with a creamy curry dressing that will blow your mind.

But wait....actual CHICKEN salad??

For those of you who don't know....

I'm a vegan.

(which means no animals at all. or their by-products)

So then what's an animal loving, plant eating girl to do?

Improvise.

There are some pretty yucky meat substitutes out there my friends, and personally, I think you should avoid them.

But every once and awhile, a good one comes along.

One that also happens to be gluten free. Because yeah, that's my jam too.

However, I am a working girl with a busy life. So, even though I ADORE being in the kitchen, I have to be able to get in and out in a jiffy. 

Especially if I want to read books, or play vegas solitaire or binge watch Criminal Minds. 

As you can see, I have my priorities in order.

And since I want to support all of you health nuts out there with your Netflix watching habits, here is the recipe for my take on Curried Chick'n Salad!

first....

Mix 3 TBSP garlic vegan aioli, juice of one lemon, 2 TSP curry powder, salt and pepper (to taste) until creamy and smooth. 

then....

Sautee chopped vegan chick'n (I used Gardein brand) and frozen peas with coconut oil until warmed through

next my dear ones....

Combine the chick'n and pea mixture with that delightful sauce. Oh, and don't forget to add slivered almonds.

wasn't that simple??

We aren't done yet though. Because you know that everything is in the presentation. And we must present well.

Toast up your favorite buns, pile on that delicious salad and garnish with some tender sprouts.

This salad is by far one of my favorites in the entire world. Not only because it is easy. But mostly because if it can be tossed, sauced, savored and shared, I adore it and want to make it a thousand times over.

The lemon juice gives it this tangy kick, while the aioli makes it creamy and decadent - a true comfort food.

The peas and almonds give it a nice crunch and the vegan chick'n (you can also use tofu) brings it full circle as the perfect late summer meal.

Eating healthy doesn't have to be complicated my friends. It might take a little effort, but it's oh so worth it. Especially when you don't have to sacrifice on flavor.

Oh, and if the salad isn't enough, go ahead and roast up some taters. Cause those are always a good choice.

425 degrees for 20 minutes - toss in olive oil, salt, pepper, garlic, parsley and paprika. boom. done.

Eat to heal my friends!

It's Smoothie Time: Kiwi Kale Refresher

Monday is smoothie day!!!

Now, in total honestly, I did not make a smoothie today.

And I probably won't before I go to bed....

There is always tomorrow, lol.

But, I still wanted to share one of my favorite concoctions with you guys!

Summer is upon us and one of my favorite fruits is in season. Kiwis.

Yes I know, they closely resemble unshaven legs after a long cold winter, but that doesn't stop me from devouring them like a wildebeest.

They are tart and sweet and basically amazing.

Go buy some. 

Now.

This smoothie uses kiwis, kale, cucumber and cantaloupe.

That's it.

Super easy right?

Some smoothies have a thousand ingredients and are amazing, and others have only a few and are just as yummy.

Healthy doesn't have to complicated. But it does have to be tasty. Which this is. So go make one.

Please?

Thanks:)

Enjoy your week my friends and check back Wednesday to read about my yoga experience with Kimberly Snyder's Beauty Yoga Series.

Kiwi Kale Refresher

2 kiwis (peeled and cubed)
1 cup of kale (deveined)
1 cucumber (peeled and cut into pieces)
1/2 fresh cantaloupe (cubed and seeds removed)

Add all ingredients to a blender, add just enough water to blend and enjoy!

Friday's Feature Film: PlanEat

I recently had a friend ask me if I was "crunchy granola."

Granted, it was after I had offered her a bite of my Cliff bar, but still.

For those of you who have never heard this term, it was her way of asking if I was a hemp seed-eating, organic cotton-wearing, veggie-eating, soy-milk drinking, yoga-practicing, compost-turning hippie...

Subtle question, no?

You see, a little over four years ago, I adopted a plant based, vegan diet to treat my MS (multiple sclerosis) symptoms and experienced mind-blowing results.

Since then, I have continued eating plants, as well as educating myself on how this lifestyle benefits my overall health.

And along the way, I have learned how it also affects our planet and the other creatures who live on it.

So when my friend asked if I was still "granola", specifically "crunchy granola", it got me thinking about while this lifestyle is so important to me.

And also, how and why I want to share it with all of you!

So on Mondays, I will be sharing a new smoothie recipe. On Wednesdays, I will be sharing my fitness routine and some fun tips to stay in shape.

And on Fridays, I will be sharing with you my personal review on a food/wellness themed film or documentary.

Why a documentary?

Well, in total transparency, I love them.

It's also how I gathered a lot of information in the beginning.

I'm a pretty fast reader, but it still takes a few days to read a book.

Documentaries and movies can be finished in an evening.

They are also great for getting multiple views and opinions. Which is helpful when you are exploring something new.

Also, let's be honest - some documentaries are super entertaining. And some are super boring.

I am here to help you weed out the good from the bad!

Hope you look forward to these weekly reviews as much as I am looking forward to writing them.

This week's film was called PlanEat.

PlanEat is a UK produced documentary about how eating a mostly plant based diet changes not only your health, but also affects the wellbeing of the planet. (you can rent it on Amazon Instant Video or iTunes)

It started off a little slow, and a bit boring; however, the producer did say they were on a pretty tight budget.

Tight as in $0. So, props to them.

What they lacked in videography, they made up for in solid interviews.

They interviewed renowned experts in the field of plant based nutrition speaking into the rational behind this way of life.

T. Colin Campbell, Caldwell Esselstyn, Gidon Eshel and Peter Singer - to name a few.

The first half of the film, I was super involved in my note taking. Which wasn't in vain.

Because, I learned that the Standard American Diet (also known by the acronym SAD - ironic) requires twice as much land to produce than if we lived off of a predominately plant based diet.

That's crazy!

But, what truly captivated me were two things: the FOOD and Ann Esselstyn.

First I will talk about the food.

Butternut Squash Soup
Mushroom Gravy
Gluten Free/Vegan Cupcakes
Raw Lasagna
Root Vegetable Tart
Kale Sandwiches
Garlic Hummus

Are any of the rest of you hungry?

No? Then it just must be me....

These brilliant chefs are taking plants and turning them into the comfort foods we all love.

Incredible.

And then there was Ann.

Oh Ann, you darling creature. Can I please come over and have you make me kale sandwiches and tofu desserts?

How I would love to be your granddaughter and sit at your plant based feet and learn.

So there was that fan girl moment.

Her husband is Caldwell Esselstyn and he treats patients at the Cleveland Clinic who come in with signs of coronary artery disease.

And he treats them with a plant based diet. The work is truly amazing.

His wife however, is the one who helps them with the lifestyle change.

Because as they said in the documentary, "Food is a choice."

Which is both a simple thought and an empowering thought - both at the same time.

It can feel overwhelming, but Ann's approach is simple and doable.

There were other great factors towards the end of the film as well.

Like Chad - his soups looked divine and I would like to be his best friend and come eat at his house every Sunday.

There was the man with the delightful Jewish accent - he could totally read me a bedtime story and I would be snoozing in seconds. #radiovoice

My overall rating for PlanEat is 2 out of 5 kale leaves.

While it wasn't my favorite documentary, it was informative and educational.

Which is extremely important when making a lifestyle change as big and as important as this one.


Stay tuned for next Friday's Review on one of my ALL TIME FAVORITE documentaries Vegucated!


Eat to Heal my Friends!!

It's Smoothie Time: The Scarlet Letter

If you are not a literary buff or book nerd, then the name of this smoothie will mean absolutely nothing to you.

And if that is the case, then you need to go to the library right now and check out this book.

Because it's amazing.

To whet your appetite, and yes, pun was definitely intended, I will give a brief summary of this inspiring novel.

Author Nathaniel Hawthorne tells the story of young Hester Prinn. Hester is unfortunately married to this nasty old man.

And, unfortunately, despite being married, she falls for the local pastor.

Who happens to be single.

And not twice her age.

Technically, they fall for each other and wind up having a torrid affair.

Which results in Hester getting pregnant.

And since she has nothing to do with her aged husband, he knows the baby isn't his.

Hester is then publicly discipline and shamed for her adulterous behavior and is required to wearing a scarlet "A" on her chest for the rest of her days.

I know what you're thinking, "Wait, isn't that a little like the high school drama movie with Emma Stone?"

Yes. But no.

Emma Stone made it look like a walk in the park.

Hester definitely didn't experience it that way.

Moving on...

Hester and her child live in the woods in solitude, totally cut off from other people, while the pastor continues to lead the congregation.

Oh yeah, did I fail to mention that he is not punished AT ALL!?!?

What the heck...

If you want to know how this drama ends, then read the book. Or see the weird movie version with Demi Moore. Or don't. Cause it's weird.

Regardless of what you choose, you should definitely make this smoothie to accompany this literary journey.

Not just because it shares the same name, but because it's chocked fully of sinfully tasty ingredients that will have you thinking you breaking the law or something.

Not quite worthy of a scarlet "A" stuck to your chest for all eternity, but still....

The upside is that no one is going to bring you before a counsel and punish you for it.

In reality, they will probably just want you to share.

Which you won't want to. And don't have to.

So then again, you might actually get punished for not sharing....

Guess it's a risk you will have to take...

Enjoy everyone!

The Scarlet Letter Smoothie

2 dates (pitted)

3/4 cup red grapes

1 cup fresh red raspberries

1 pear (cored)

2-3 tbsp chia seeds

1 tbsp creamy peanut butter 

1/2-1 cup unsweetened almond milk/water (I prefer almond milk, but water will do if you don't have almond milk)

Add all ingredients to blender. Let sit for 15-20 minutes. This allows the chia seeds time to absorb some of the liquid.

Blend it up. And by up, I mean, you'll need to blend at a high speed to incorporate the chia seeds completely. (I used a Vitamix and started on a low speed, then revved it up until the smoothie was frothy)

Pour into a glass or mason jar (makes 32 ounces of smoothie)

Place in the fridge to chill. When it's the temperature you prefer, drink it up.

Serve 1-4 (like I said, depends on if you want to share)

PWC 2016: May...Maintenance

Instagram and Facebook are two of my favorite media platforms.

I also hold an equal amount of hate and disdain for both them.

Social media has become this super effective tool for spreading positive messages and staying in touch with people.

It has also given us all a filter through which we can share our lives, as well as view the lives of others.

I mean, a good filter and a popular quote can make my life look much more put together than it actually is.

And the same goes for the wellness pages I follow.

I got to the end of April, and honestly, felt a little discouraged. I felt like I was failing at being a bad ass wellness ambassador.

I haven't had my green smoothie 4 times a week.

I haven't consistently taken my pro-biotics.

My water consumption is, quite frankly, pathetic.

And I really need to eat more vegetables.

So for the month of May, instead of sitting back and feeling sorry for myself trying to implement a new challenge, I am just going for maintenance.

To recap this year's challenges:

January - hydration

February - eat yo' greens

March - activity

April - spring cleaning/detox


This month, I am focusing on centering myself.

For me, that is prayer, worship and yoga.

I will drink water. I only have a thousand water bottles, so this shouldn't be so hard.

I truly want to enjoy lemon water, but it's so sour...

I love vegetables, but I get lazy. And the shredded carrots on top of my pad thai don't really count.

May, I am actually really happy you are here.

Because, I feel I can press into the healthy habits I have identified as needing work.

I also feel I can do it without judgment, and instead, with full support.

What will this month look like for you?

Is it a month of reflection? A month of rest? A month of trying new things?

All of those are good and well.

And my hope is you feel totally supported here while you are doing it.



Wellness Wishes to you all!

~ Elizabeth

PWC 2016: April Spring Cleaning

March has come and gone, but April is here in full swing! Thanks for the sunshine Seattle!

Weather like this makes me want to clean and organize and purge! You?

Maybe it's just me, but clearing things out always leaves me feeling lighter, cleaner and more refreshed.

So, for the month of April, I am focusing on "Spring Cleaning" my body. 

If you are also wanting to make some changes, come on and join my group! 

We are going to focus on getting healthy and creating healing habits in our lives. 

No one diet works for everyone and no one system is the answer. 

This is a space for figuring out what works for you and exploring the possibilities that come with better health!

April 2016 Spring Cleaning (search this name to connect with my public Facebook group)

PWC 2016: All Dem Steps

For the month of March, my goal was to get 10,000 steps. Each day. For the entire month.

That would put me at 310,000 steps. Almost 150 miles. Dang, that's a lot!

Tomorrow is the last day of the month, and I am about 100,000 steps short.

Which could potentially be super discouraging. But, I can't let it be.

Because here are my stats so far:

• 207,384 steps
• 129 floors
• 80.05 miles
• 54,278 calories

Guys - that's awesome! I can't be discouraged when I look at those numbers. I can only be motivated to try harder next month!

So if you are feeling bummed about your goals, don't! Be super excited about the progress that you have made! Be motivated to take what you did this month and amp it up for next month!

It's been super rad to do this journey with you and I'm stoked to see what happens in the future!

Keep being active and pushing towards your goal! It's about consistency, not perfection!

Side note.... My biggest motivation was doing a weekly challenge with my co-workers last week.

Winning totally made it worth it too....lol

Share your wins! I would love to hear them! You guys are amazing and I am pumped for the next challenge.... Spring Cleaning!!!

PWC 2016: March Activity Challenge

The month of January I focused on drinking more water. Hydration is SO important and I want to be better at it!

The month of February I focused on eating my greens. Even though I eat a lot of greens, I'm not always great at it. And this challenged helped so much!

For the month of March, I'm committing to being more active! With the world turning towards a more sedentary lifestyle due to jobs and transportation, we really aren't as active as we think we are.

At least I'm not.

Focusing on one health related goal a month has been super helpful and has made consistency much easier to maintain.

I realize that activity is going to be different for everyone, and that we all are at different levels.

But we can each make small steps towards the best version of ourselves. We will never regret taking care of our bodies. We only have one, so let's make it count!

My commitment for this month is to use my FitBit and get in 10,000 steps each day.

This might seem like an easy thing to do, but I'm two days in and already seeing how easy it is to sit all day and not move!

I can get my steps in at the gym, on a hike, at work, etc - the location doesn't matter, just that the 10,000 mark is met!

Heck, I even walked in place by my bed the other night, just to meet my goal!

I'd love to have people join me in this! Support and accountability is KEY to reaching your goals!

If you want to be a part, comment below and share your goal!

Remember, it's not about perfection, it's about activating your intentions:)

Let's do this!!

PWC 2016: February's Popeye Challenge

Hydration shouldn't be so hard. But it is.

Maybe it's that I am living in the Pacific Northwest, where it is typically wet, and that is why I think I am more hydrated than I really am.

Or maybe it's just that my bladder is the size of an organic brussel sprout, and I hate running to the bathroom to pee every five seconds.

Regardless, I learned that I drink far less water than I realized and I have some serious work to do to make this a habit.

So, with January behind me, I am ready to keep up my water and add in something new.

I am calling this month the Popeye Challenge.

Why Popeye?

Um, because that man is a BEAST at getting in his greens everyday!

And while I am not an advocate of canned, gooey spinach being how you get your greens, I am a HUGE fan of eating healthy and making sure we get the nutrients we need. Every day.

So, I am committing to eating ONE salad every single day for the month of February. And I am asking all of you to join me!

The nice thing about this challenge is that you can tailor it to yourself and your eating habits.

BUT, the one rule is that you HAVE to incorporate more GREENS!

And no, green Sour Patch Kids don’t count.

Often we think that we are getting enough greens and fiber into our diets, when really, we aren’t.

It doesn't have to be a salad, but I am challenging everyone to choose either a salad or a green vegetable to eat/try each day for the next 29 days.

Consistency is the key here.

(You can follow my journey on Instagram @possibilitiesofwellness or use the comment section and request to join my FB group for support.)

Hydration on Vacation

9 glasses per day.

9 - 8 oz - glasses per day.

This was and is my goal.

But you see, I'm on vacation. 

And there is something about being out of my element that makes this particular habit especially challenging.

Still not sure why, but today I'm recommitting.

9 glasses per day for the next two weeks.

Because my health is important. 

Not an important habit, most important.

So is your health. 

Join me? It's no fun to do it alone.

Find support here!

The Positive Wellness Challenge

This year I am simplifying my life. This isn't a resolution. I guess it's more of a goal. A goal to shift and adjust my mindset into something a little more healthy.

I am re-learning how to do only ONE thing at a time. To do it well, instead of doing a million things halfway.

And I want to invite all of you to embark on this fun journey with me!

For the next 12 months, I am going to choose ONE positive wellness action each month and focus ONLY on that.

Why only one? Because, I want these positive things to become habits in my life. I don't want to do something only for 2016 and then forget about it next year. I want these wellness habits to follow me throughout my life.

So, what is January? January is HYDRATE.

I am so bad at drinking water. Like, really bad.

And I almost wish I could say it was because I don't like drinking it. But that wouldn't be true.

The truth is, I love drinking water; I just have the world's smallest bladder. Translation: when I drink my daily recommended amount of water, I have to pee. ALL DAY LONG.

It's like, I might as well take my laptop to work and just set up a desk in the bathroom. That way I am least productive.

Alas, that is not a viable option. So for the next 21 days, I am going to focus on drinking more H2O.

Even if I am peeing every 20 minutes.

8-10 glasses of water per day is the typical recommendation.

So let's have some fun.

As a 28 year old, 140 pound woman, I should be drinking half my body weight in ounces of water per day.

Example: 140 pounds - half of that is 70 pounds - which means I should be drinking 70 oz of water per day.

This rounds up to about 72 oz a day.

That's 504 oz per week.

2,016 oz per month.

24, 192 oz per year.

Dang.

That's a lot of agua.

But I'm going to try and do it. And you all are my accountability partners. 

If you are interested in taking the January Hydrate Challenge, let me know!

There will be a FB group for accountability, encouragement, tips, tricks and whatever else we need to keep us focused!

We can do this!