Sexy Sunday Omelette

What’s not to love about a Sunday morning? The slow awakening, the lingering in bed, staying in pajamas until we feel like it, the breakfasts……Oh the breakfasts are the BEST part of my Sunday morning!

buckwheat waffles

During the week my breakfast is the same every morning: Oatmeal with berries and cinnamon and 5 egg whites with spinach and avocado. I follow my clean-eating meal plan pretty strictly during the week so on Sundays I like to mix it up a little bit and take my time in the kitchen. Cooking in pajamas is sexy, right?

I still want my protein and carbs but every once in awhile I will have a delicious buckwheat waffle or pancakes as a treat. Or maybe even a mimosa if it’s a very special Sunday.

Today I made a lovely, high protein, chicken, spinach, and feta cheese omelette. I started by placing 1 cut up grilled chicken breast in a heated skillet.

grilled chicken

I used 10 eggs, but only 3 yolks. This was for 2 people. Just typing this I realize how much food we put away together. You may not want/need 10…..

eggs

Add about 1 and 1/2 cups baby spinach to chicken and stir over medium heat just until spinach begins to wilt.

spinach chicken omelette

Add egg mixture, black pepper, garlic granules and cover to steam for 5 minutes.

spinach chicken omelette

Add crumbled feta cheese and re-cover. I only used about 1/3 cup. I use cheese very sparingly, if at all. It’s a treat and not something that I need in my daily food intake.

Flip omelette over after edges begin to brown and firm up.

spinach omelette

Cook thoroughly with pan covered until firm and fluffy!

spinach cheese omelette

I served this with sliced white and sweet potatoes browned in coconut oil- YUM!

Nashville’s BEST Hot Chocolate

Since before Christmas I’ve been a little obsessed with hot chocolate. For me, it was about finding the perfect hot chocolate; dark, sweet, but not overly sweet, steaming and comforting. Since giving up coffee, I have been drinking only tea which I love, but something about cold, grey, wintry days makes me crave the rich sweetness of hot cocoa. I set out on the quest to find the best.

I started in my own neighborhood that has lots of great coffee shops.

Portland Brew. I love the quiet atmosphere and the industrial decor. They take their coffee very seriously here too. The hot chocolate was mildly disappointing. It was chocolate syrup pumped into a cup of steamed milk. Too sweet, too bland. I enjoyed the whipped cream on top but couldn’t finish it because it was too sweet.

Eighth and Roast is another newer coffee shop that we go to a lot. In the summer they make home made fresh strawberry lemonade that is to die for. I ordered hot chocolate and had to ask for whipped cream on top. It turns out they just heat up chocolate milk and serve. Bummer. Not what I was looking for. The whipped cream was freshly made from a local creamery which was a treat.

I was getting frustrated. 2 great coffee shops and 2 very mediocre hot chocolates. I did some research……

Bang Candy Company: When I googled “best hot chocolate” this is the place that came up. Known for making marshmallows and candy, I was pretty excited to see what they offered for hot chocolate. I ordered a medium hot chocolate and got my choice of marshmallow flavor- I chose spicy cinnamon. Sadly, I was disappointed at the weakness of the chocolate flavor. My drink literally tasted like hot milk. The marshmallow was bangin’ but the cocoa not so much. Cute shop and super nice people!

Starbucks: I don’t like going to starbucks. I don’t like the corporate feel or the food they serve that’s been pre-made and shipped in. In my opinion, they are the Wal-Mart of coffee shops- BUT I had a gift card which trumps integrity. Plus the BF loves his caramel macchiato’s. I asked how they made their cocoa and was told “Dark syrup, vanilla, and milk” The Dark Syrup piqued my curiosity. Again, I had to special request whipped cream- I thought that was a given??? The cocoa was oh sooooo disappointing. Watery, sweet, blah. I was ticked off that I wasted my gift card on it.  I threw a tiny fit in the truck and left it sitting there and to be fair, it actually tasted a little better after it cooled down.

I took a few more passes at more shops, a bakery, and friends well-meaning suggestions. My eyes glazed over as I envisioned finding my perfect cup of cocoa. I wanted to stumble across a little thatch-roofed shop where people wore cute hats and wooden shoes as they shaved curls of bitter dark swiss chocolate into gently boiling milk,  stirring it up with a long handled spoon. I wanted exotic spices like cinnamon, nutmeg, and REAL vanilla sprinkled lovingly into the hot goodness. I wanted a big white fluffy cloud of fresh whipped cream cooling my mouth from the top of the cup………….

Fantasy over. I took matters into my own hands. I’m a good cook, why couldn’t I make the perfect cup of hot chocolate exactly like I wanted? On a rainy afternoon I made the city’s best hot chocolate in my own humble kitchen. And I wasn’t wearing wooden shoes.

photo (91) hot chocolate photo (93) photo (94)

I cup milk (I used lowfat but almond/coconut could be used)

2 tablespoons agave nectar or honey

1 teaspoon vanilla

1 large scoop unsweetened cocoa

dash of cinnamon or nutmeg

Bring all ingredients to a slow simmer (just til milk begins to bubble) over medium heat, stirring constantly. I think the stirring really blends the flavors together perfectly.

I topped mine with Peppermint Whipped Cream- from a can. We can’t have it all…..

The Lost Art of The Dinner Party

Do people still have proper dinner parties? I’m worried about that. I’m worried that because of convenience and time, restaurants have taken over and people have forgotten the art of throwing fabulous dinner parties.  The kind where friends linger and lounge on couches and armchairs with drinks in hand, waiting for the home-cooked meal to be served, but in no hurry to eat and run. I LOVE the whole concept of dinner parties and have wanted to host them since I was a little girl. I would scour my mother’s Betty Crocker cookbook looking at the delicious recipes and party themes for any occasion.

Retro cookbook

My childhood treasure that started my love of the kitchen

Luckily I love to cook so having a dinner party is not a source of anxiety for me but I know it can be to some. It doesn’t have to be though; it can be so simple that anyone can host a successful dinner party and have fun doing it. I had a birthday dinner party last weekend and here are some ways I kept mine simple but still fabulous….

Choose an easy main dish that you have made before: I chose to make lasagna. It’s easily prepared ahead of time with minimal effort and it always looks and tastes like a ton of work went into it. I made one large pan with meat and a smaller pan for a couple of guests who are vegetarian. Same ingredients, same prep time. To make it special I added red wine and fresh basil to the sauce!

tomato sauce

Have a great assortment of simple appetizers: My favorite thing is to buy a variety of crackers and chips and then make homemade hummus. I made garlic and chipotle pepper- same batch, just used different spices. Easy to make ahead too.

homemade hummus

I also bought a small amount of interesting cheeses from TJ’s. Yes, I bought cheese with chocolate in it, it was my birthday! I always splurge $ on cheese because the sizes are so small and quality makes a difference in taste.

chocolate cheddar cheese

Create a simple fresh salad: Greens, rasberries, slivered almonds, goat cheese. Done. Choose a light, versatile dressing and toss just before serving. Everyone loooooved the salad, I think the fresh berries and goat cheese was the tipping point.

Have an impressive dessert; I chose to buy a decadent chocolate ganeche cake from the bakery at whole foods. It’s easier to buy a fancy dessert than to try to make one but if you have a speciality like a pie or cobbler with seasonal items then go for that. I served caramel frozen yogurt with the cake and that was what made it really special.

recipe-image-legacy-id--1043451_11

BYOB; if you’re comfortable with it, ask guests to bring their own liquor. People like too many different things for you to try and stock the bar. Plus you never know how much people drink so it’s hard to know how much to buy. My friends all brought wine, beer, and champagne and everyone enjoyed just what they wanted.

Create ambience: scented candles, a fire in the fireplace, good music, plenty of seating, fresh flowers. Make sure pets are bathed, well-behaved, and introduced properly. All of these little details can really seal the deal on a successful dinner party.

appetizers cheese and crackers

Mix it up: Invite a wide variety of your friends, or just invite 2, there is no magic #. It’s ok to mix and match people from different parts of your life. If you only have “work” friends, guess what the conversation will be about?

ENJOY: Don’t forget it’s your party to enjoy! Eat, Drink, and Be Merry- the dishes can wait……

Holiday Love

Sharing the spirit of Love with all of you this Holiday Season!

Christmas Love

Christmas is over and for me it came and went without a lot of fanfare. It was a quiet day spent with those I love and we enjoyed some delicious home-cooked food and presents, of course. I got a beautiful bell to use for yoga. I am starting a little collection of chimes and bells it seems. I think the Universe is sending me these things as a sign.

chimes and bellls

I met some new friends, saw some old friends and listened to a TON of Christmas music.

I baked and baked and baked and shared the goodies with friends, family, and neighbors.

I bought a tiny tree that I plan on keeping as a houseplant. I know Norfolk pines are fussy and can get dry, but I am hopeful. I would like to keep this guy for awhile.

norfolk pine

And now it’s back to teaching, yoga, writing, coaching, and working to take CreateWholeHealth to the next level. But I never really stop doing any of those things, even when on holiday. To me, it’s a lifestyle, it’s a love, it’s who I am; I’ve never thought of it as a job. I keep thinking “I should get a real job” but then nothing sounds as fun and exciting as what I’m doing right now- so here I go!

It’s ok to not always try so hard to be somewhere that we aren’t. Sometimes where we are is exactly where we are supposed to be……

Happy Holidays to you and your family!

Love

~Carole-Ann~

Holiday Baking Love

This year I decided to bake some homemade Christmas gifts for friends. As usual, most everyone expects something super healthy from me: “Is it gluten free?” “Is it vegan?” “Are these whole wheat?” And the answer to all of those was “Nope”. I wanted to go old school and make holiday classics with simple, real ingredients like sweet cream butter, eggs, sugar, flour, and spices. I wanted to bake everything with love and intention and hand deliver them. To me, those things are just as healthy as omitting certain ingredients from our diets.

I believe that how we FEEL about the food we eat and how we FEEL while we are eating it is an important component in how we digest and react to certain ingredients. I’m not saying some people don’t have allergies or sensitivities to different foods, but something causes those reactions and our state of mind and attitude contribute greatly to our overall health on all levels, including digestion.

sweet cream butter

The first 2 of these recipes is from theKitchen, an awesome blog I subscribe to that always has tons of interesting recipes and cute interior design stuff too.

Snickerdoodles were my first batch. I love the simple sugar and cinnamon flavor of these and I know it’s an all-time favorite of a lot of people. Plus the name is fun!

snickerdoodles

Then I made Irish Shortbread Toffee Bars which I chose because the recipe was found in an old (1950’s?) cookbook from my town. I felt like a true junior league-er as I pressed out the crust and stirred away at the warm caramel filling. Spreading the warm chocolatey topping on was sort of meditative too.

shortbread toffee bars

These hardened up just enough to stay together and be firm. Half candy, half cookie.

shortbread toffee bar

My next recipe was Soft and Chewy Chocolate Chip Cookies from the Minimalist Baker which features really healthy recipes. This recipe was gluten free so I went to the original source which was none other than Martha Stewart.

Mmmmmmm these are exactly what I envisioned- warm, chewy, soft, and buttery.

chocolate chip cookies

What made these extra good was the vanilla I used that I got in Mexico in the spring. It was SO strong and sweet that it gave them a different flavor. And I used dark chocolate chips rather than milk chocolate.

christmas baked goods

Packed and ready to be delivered with love to the lucky recipients! Please check out both of these wonderful blogs- they are definitely worth subscribing to if you love to cook.

PS Yes, of course I sampled. But now I am ready to get these out of my house they are SO good!

10 Ways to Get Uncomfortable

I  love being comfortable. I like my yoga pants, thick socks, blankets, and heated seats in my car. I like comfort food: sweet creamy gelato, warm baked sweet potatoes with cinnamon, hot chicken soup, and my beloved overnight oats. I like my gym that feels like my 2nd home. I like going to a yoga studio and teacher that feels familiar and I don’t have to figure out where to put my jacket or what her teaching style will be.

I liked my comfortable job that I no longer have. I liked knowing that I was really good at it and didn’t have to prove myself anymore. I liked the paycheck and the predictability of my lifestyle. It was all very comfortable.

At some point, either willingly, or kicking and screaming, we will all be faced with stepping outside of our comfort zones. When this happens we can react  2 ways:

1. Freak out and panic

2. Embrace the change and grow.

There is a saying that goes like this:

comfort-zone

The magic sets in after #2 and it takes awhile, but it happens. This past year I’ve done things that have made me very uncomfortable and with each experience I am growing and learning what I’m capable of.

We  might find we actually can run more than 1 mile on the treadmill. We can make new friends in unexpected places, we can find new work that fulfills us in new ways, and we can learn to feel at home in a new gym or without a gym at all.

This week  try practicing deliberately  stepping outside of your comfort zone and see what magic you might find. Here are some easy ways to start:

-Take a new route on your way to or from work, be aware of your surroundings.

-Talk to someone new that you’ve never talked to before. Be the first to start the conversation.

-Sign-up for a 5k or a fitness event in a different neighborhood or community center.

-Attempt a new recipe from Pinterest you think looks exciting but wouldn’t normally try.

– Take a class in something you’ve never done that has no purpose other than pure joy. Mine would be ballet.

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-Wear something that makes you feel beautiful, even if you aren’t leaving the house.

-Change your sleeping habits. Go to bed earlier, or stay up later. Sleep in later on a weekend, get up earlier on a weekday.

-Take your spouse somewhere unexpected without telling them. Don’t blame me if this backfires, but it’s worth a shot.

– Try a new way of eating to see how your body responds.

-Read a book on an unfamiliar religion or spiritual practice.

The more you practice being uncomfortable, the less it will be.

 

Ego: How to Locate, Stimulate, and Eradicate.

There is a lot of talk in yoga and spirituality about the ego, or ego-based thinking, and it can be confusing what it actually means. To me the ego is a lot like yoga, it has different meanings for everyone but there are some general characteristics. You can usually identify ego by the following assumptions:

Ego is based on superficial existence, tangible stuff, and the absence of connection. Ego demands immediate satisfaction and will go to any means to get it.

Ego insists on being right, being in control, and making fast decisions. Ego tells you to do a backbend in yoga class even though you’re tired and your shoulders hurt. Ego whispers to you to buy the car you can’t really afford because it will make you appear richer. Ego loves when you push yourself too far physically, emotionally, or mentally.

Ego will always suggest that you do things for the approval of others, not for yourself. Ego loves competition and will always insist on winning. Ego thrives on drama and will encourage it often.

Ego despises when we surrender to a higher power or the universe to take care of things.

beach sunset

Ego cannot co-exist with: self-confidence, faith, healthy self-esteem, contentment, peace, willingness, and trust. The ego will retreat to a dark corner when faced with any of the above.

Ego says “I am what I buy, what I do, what I wear, what I make, what I look like, and who I am with”

Ego doesn’t like to hang around: humility, generosity, care, concern, surrender, grace, or acceptance.

Ego lives and feeds on: approval, attention, gossip, worry, division, hierarchy, status, labels, titles, adoration, action, noise, distraction, over-consumption, and denial.

Ego loves being underlined and made to feel important.

How to tell you when you are living from your ego: you are always tired, stressed, feel pulled in a million directions, resentful, worried, angry, fearful, jealous, manipulative, scattered, unfocused, cranky, pissed, lonely, disconnected, anxious, tight, tense, miserable, and competitive.

Being authentic and true to yourself means making decisions based on things other than the Ego. Like…your heart….and not worrying what others might think. Loving your life the way it is without trying to change it everyday. Being happy with who you are and not trying to change it everyday.

buddha

Without Ego, life might start to be……. simple, pleasurable, easy, fun, open, exciting, enjoyable, quiet, still, flowing, magical, sweet, delicious, abundant, real, full, surprising, rich, fulfilling, meaningful, deep, quenching, satisfying, graceful, light, airy, and fluffy.

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