smooooth sailing into the new week with this chocolate raspberry smoothie 🍫😍 it may be gloomy out here in Texas right now, but this smoothie was just what I needed to start the day on the best note! wishing a very Happy Memorial Day to all those who have shown so much bravery in serving our country! hope you all have a great day however you may be spending it 😊
smoothie: 1/2 frozen banana + 1 cup chopped, then frozen zucchini + 1/2 small avocado + 1 cup frozen raspberries + 2 scoops rich chocolate @nuzest_usa protein + 1/2 cup almond milk
topped with: @purely_elizabeth granola + cacao nibs
good morning good people! happy #motivationmonday and Memorial Day!
this morning i’m feeling extra motivated to be productive today, which for me means taking a long walk, cleaning my house, organizing my school work for the coming week, and making some good food. what are you motivated to do today?
i hope everyone has enjoyed their three day weekend (if you were able to have one) & is ready to take on the week 😤
#whatsinmybowl a thicc smoothie bowl made with frozen bananas, mangos, peaches, and strawberries, with greek yogurt, collagen, and orange juice. topped with granola, coconut flakes, pepita seeds, and chia seeds
Hiyaaaa friends! As it has been getting sunnier and warmer I want to talk about vitamin D.
What is vitamin D? it’s a fat-soluble vitamin that’s important for bone health because it helps to regulate calcium and phosphate, it helps to support immune function, helps support mood, and more. The RDA for vitamin D for the average adult is 600 iu, or 15 mcg. This RDA is set under the assumption that the individual is getting minimal sunlight exposure and is getting the majority of their vitamin D through food sources such as fatty fish, egg yolks, and dairy. For reference, a 6 oz serving of salmon has around 750 iu. However, something that’s really cool about vitamin D is that it can be synthesized from cholesterol in your body through sun exposure!
How does that work??? Basically, when UV rays hit a cholesterol precursor called 7-dehydrocholesterol (7-DHC) in your skin, 7-DHC is converted to vitamin D3. But vitamin D3 on its own is inactive until it is converted, through hydroxylation reactions in the liver, to active 25 hydroxyvitamin D (25(OH)D). 25(OH)D is what is measured when your vitamin D levels are tested, and it’s the form that is active and plays its important roles in bone, immune function, muscle health, and more.
There are lots of factors that impact how much vitamin D you can get from the sun, including time of year, pollution, amount of clothing worn, and level of melanin in the skin, but general recommendations suggest that 10-30 min of midday sun exposure a few times a week should do the trick (and that’s without considering any vit D from food).
We actually talked about this in a class a few years ago because there’s a balance between protecting your skin from the sun and getting your vitamin D. We came to the conclusion that about 10 or so min before applying sunblock would prob be coo (but this was a student conclusion, not at all meant to be taken as medical advice lol). And don’t worry!!! If you mess up and fall asleep and get sunburned (while not good for your skin and hopefully isn’t happening often!!!) you’re not going to OD on vit D. Sunscreen is life ok bye!
Clean out the fridge/ freezer pizza. Tryna eat all my food before moving
Funfetti Cake Loaf - vegan/gf, 126 cal 🍰 who knew that CAKE could be good for you?
My cup is full today! Had a socially distant picnic gathering with friends yesterday, walked around under the sun, and got one froyo to share with Austen and then another for myself, topped with oreos, cookie dough and cheesecake bites and everything and felt like a KID 🍨 (will post some pics in my stories - I try to disconnect from IG when I’m doing family/friend things). Can we make a pact, to never take normalcy for granted again? Because normalcy was pretty sweet 🙏 .
I made this cake per request! I’m an idiot though and forgot to note down the person who requested it, so hope you’re reading this, girlie who loves funfetti cake and whose birthday is coming up late MAY 🎉 Despite all the frosting and sprinkles in this thing, 7g TOTAL sugar per slice!
- 1 flax egg (or 1 egg beaten)
- 1/2 cup applesauce (120 g)
- 2 tbsp maple syrup (42 g)
- 1/2 tsp vanilla extract
- 1/2 cup almond flour (56 g)
- 1/2 cup flour, gf ok (60 g)
- 1 tsp baking powder
- 1/2 tsp baking soda (you can omit if using regular egg)
- 2 tbsp rainbow sprinkles
- 2 tbsp any store bought frosting (I used @missjonesbakes from Whole Foods)
Makes 8 slices in one junior loaf pan (amazon.com/shop/plentysweet200) or 8 square snack cakes in a standard loaf pan.
1. Preheat oven to 350F and grease your pan.
2. Mix flax, applesauce, syrup, vanilla.
3. Whisk together flour, almond flour, baking powder, pinch salt.
4. Combine the two via folding, do not overmix. See my baking tips highlight for how to fold.
5. Fold in sprinkles.
6. Transfer to loaf pan.
7. Bake 35+ minutes until knife comes out clean. Cool completely.
8. Spread frosting on, let it set in the fridge.
9. Slice, amazing!
Giant salads just hit different in warm weather ☀️ Summer produce is seriously the best- fresh berries, corn, tomatoes 😍 Keeping my fingers crossed that we’ll be able to go to the farmers market this summer! 🤞
In my bowl: arugula and spinach, cherry tomatoes, corn, sweet potato, turkey breast, radishes, avocado, squeeze of lemon juice, @tessemaes green goddess dressing 🍋
vegan cacio e pepe mac and cheese 🧀 it’s my new favorite thing 😩 life is disappointing sometimes but did you know that it’s statistically impossible for mac and cheese to let you down? it literally doesn’t know how to *not* support and comfort you. we love to see it
i used rotini because somehow i blacked out at whole foods and bought 3 boxes of rotini but honestly use whatever pasta shape you want because times are tough and anything goes. recipe below and on the site happy monday 🤍
1/4 cup raw cashews
3 tbsp nutritional yeast
1/2 tsp garlic powder
Kosher salt to taste
Vegan Cacio e Pepe Mac Sauce
1 cup raw cashews, soaked (soak the cashews overnight, or "flash-soak" them in water you've boiled for at least an hour)
1 lemon, juiced
1/4 cup nutritional yeast
3 cloves garlic
1/2 cup unsweetened almond milk
1 tbsp olive oil
1/4 tsp turmeric
1/4 tsp cumin
freshly ground black pepper
8 oz elbows, shells, macaroni, or short pasta of choice
Soak cashews, either overnight, or flash-soak them in water you've boiled for at least 1 hour. Cook your pasta according to the instructions on the box - drain, do not rinse. Start by making the parmesan (this way, you can use the same blender for the sauce without washing it twice!). Combine all ingredients for the parm in your blender, just until a fine powder is achieved. You do not want to overblend as it will become thick and sticky and will not remain dry. Set the parmesan aside and onto the sauce! Start by adding your cashews, nutritional yeast, juice of one lemon, olive oil, garlic cloves, salt, pepper, turmeric, and cumin. Blend to incorporate the ingredients slightly. It should not look cute at this point. Now, add the almond milk. Blend until the sauce is completely smooth. Season it to taste with salt and pepper. If you'd like to add a bit of a kick, you can add 1/4 tsp paprika. Add the sauce to your cooked pasta. Mix until the sauce is well incorporated into the pasta and its crevices. Now, top with the parmesan, mixing it into the pasta. Reserve some of the parmesan to top before serving. Serve with freshly ground black pepper, and parm. Enjoy !!
RAISING A TOAST (literally) to all those who have served and those who are currently serving our country! All gave some and some gave all and today we remember and honor you all! I hope you all enjoy your Memorial Day! ❤️🤍💙
#dEATS: @traderjoes sourdough toast topped with Greek yogurt + blueberries + @manitobaharvest help hearts and @eatnuttzo + strawberries + @salbachia chocolate chia seeds
You asked, so I delivered. Got an overwhelming amount of responses to make carrot cake, but honestly THANK YOU! Without you I wouldn’t have been able to make this beautiful creation 😪 she’s perfectly fluffy, moist, and dense. smothered with a creamy and tangy vegan cream cheese frosting.
You can find the recipe on my blog! Tap the link in my bio then the recipe image.
On n’arrive pas au top sans rien faire!
J’entends trop souvent des gens dire : c’est trop dur, je n’y arrive pas, je n’y arriverais jamais... 🤔
Il faut arrêter de croire que tout est «inné » est que les gens que vous trouvez « forts » le sont comme ça!
Quand je suis rentrée à la BSPP j’étais... une vrai chèvre sur certaines choses 😂 avant aux tests de sélections Armee, il n’y avait pas de tractions à faire pour les femmes. Et pas de sélections « brigade » et en course à pied juste un Luc léger. .
Imaginez la déchéance quand je suis arrivée à Villeneuve, zéro traction! J arrivais pas à lever mon derrière pour passer le menton au dessus de la barre! Et en courant avec la section je faisais le même bruit que mon chien 😂. La honte! Donc grosse remise en question. .
Bref après des méthodes d entraînement intenses plus ou moins pédagogiques... certains comprendront 😂 j’ai réussi en fin de formation secours a victime a faire le minimum pour être apte et intégrer une compagnie. Et après lors de la formation incendie 4 mois après, je fais le max en quota féminin en tractions et course à pied. .
Par la suite avec les années, le sport en caserne étc je fais meme chose que mes collègues, en course, en membres sup, en parcours étc! Et pourtant je venais de loin avec mon passif de nageuse. 😂
Donc arrêtez de croire que vous n en êtes pas capable! C’est dans la tête et c’est valable pour tout genre de choses! .
Comme on dit : il suffit juste de se sortir les doigts ... 😅
N hésitez pas à partager et identifier des gens qui ont besoin d’un petit rappel pour savoir qu’ils en sont capable! Il suffit juste de le vouloir et de se donner les moyens ! .
Bonne soirée 💪
#fitmum #fitnesslifestyle #fitgirl #fitnessbody #healthy #fitcouple #fitnessphysique #fitfam #topbodychallenge #teamshape #teamfitcats #firefighter #firefightergirl #instafit #workout #girlwithmuscles #stronggirls #pompiersdeparis #motivation #objectif #feuerwehr #vigilidelfuoco #jsp #sapeurpompier #bomberos #semotiver #objectif #semuscler #frenchfirefighters