Spooky Good Protein Pumpkin muffins - Have to try em...

Everyone is pumpkin obsessed this time of year. Including me! Pumpkin is high in fiber and a great addition to recipes savory AND sweet. Ever had it in a shake? Try adding it to vanilla SunWarrior protein with almond milk, a shake of cinnamon and nutmeg, and some vanilla Crème stevia... It's like PIE!

This recipe was a success so I thought is share it with you! If you want to indulge in some candy but not go overboard - try it my way! I changed it up a little and added one Hersey Kiss to the center of 8 muffins. Sprinkled pecans on the other 4. Which one is better!? Hmmmmm......

Leave a comment and let me know what you think!

Pumpkin Chocolate Chip Muffins
By BFL Team

Ingredients
9 egg whites
1 1/4 tsp baking powder
3/4 cup pumpkin puree
3/4 cup rolled oats
1 1/2 scoops chocolate protein powder
1 1/2 tsp vanilla extract
2 tsp cinnamon
1 tsp nutmeg
12 packets Splenda® sweetener or Stevia powder, to taste
40 semi-sweet chocolate chips
Cooking spray


Preparation

Preheat oven 350 degrees. Combine all ingredients (except chocolate chips and
cooking spray) in a blender and blend well. Spray muffin tins (use a tin that makes six
large muffins) liberally. Fill each cup 3/4 full. For each muffin, put four chocolate chips into batter, so that they go into the middle of the muffin, then place the four remaining
chocolate chips on the top. Repeat for each muffin. Bake 20 to 22 minutes on the
middle rack.

What do you do when you can't...

Today's been an interesting one.

I rarely write about personal situations - however, I think you can relate to the events of today too.

I have a pile on my desk growing with toll tag tickets, bills, receipts, more junk and more work to be done. My brain is full and unrelenting, energy is down, coffees not helping and now it's time to go be 'human' in front of clients and coworkers. My day started early with a walk and healthy breakfast and has ended with no workout and an afternoon filled with mindless snacking and unchecked 'to-do' boxes.

Clearly today isn't working for me... Step one: Identify what isn't working, take responsibility, forgive myself, and decide how to do better next time. Only problem is even I can't decide what's wrong?! I checked in with my sister about my constant unfulfilled cravings dramatic aimless wandering and she said... "Maybe you're not craving food."

DUH! I wish I had thought of that... So this is what I AM craving:
- a nap
- water
- a hug
( ...on a Tuesday? Really? Already?)

And as simple as stating her name, my sister says, "So go take a nap. Get a hug. Drink some water." This offered a reminder -- maybe what I think I should be doing is so far out of reach because I need to attend to myself first.

So what do you do when you can't do anything you think you should be doing?? Do what you CAN do. There's always something.... Even if its just closing your eyes and breathing.

Don't bother beating yourself up... acknowledge your capabilities and your strengths. Zig Ziglar says, "Failure is a detour - not a dead end street. Yesterday really did end with last night and today is a BRAND new day."

So practice being good to yourself, because YOUR opinion of yourself is the most important. Listen to your body, your mind and soul... Then give them what they want. You'll be happy you did.

5 Foods for Bad Skin

So lately my skin and I have been at odds. "I'm too old for zits!" I scream to anyone who will listen! 

Ever said that before? Ever wanted to sandpaper your way to a clearer complexion?? 

A trip to a the dermatologist might be overkill, but a trip to a esthetician is out of the budget. Now what?

A healthy diet could be the answer to your complexion woes... Get more of the following foods into your diet to reduce inflammation, redness and blemishes!

They myth has been debunked! Eat cocoa - Dark chocolate contains high levels of flavenoids and antioxidants that can benefit skin enormously. 

If your acne is prompted by unruly hormones, whole grains are a dietary must. They are low on the glycemic index which helps to reduce the body's sensitivity to insulin - the master of all hormones.

Fish contain high levels of omega-3's and EPA's which are critical to the promotion of healthy skin. An important role of EPA is that it helps inhibit the production of androgens – hormones that produces sebum in hair follicles. Excess production of these sebum results to oily skin, leading to acne and other skin problems. (Remind me to never say SEBUM again. Gross.) Try eating more fish, or supplementing with cod liver oil.

Deep red and purple foods such as beets as well as pomegranate have high levels of anthocyanins and are high in polyphenol antioxidants which help maintain blood flow to the skin, promoting optimum cell turnover which is crucial to glowing skin.

Nuts like walnuts also contain omega-3 essential fatty acids, which can improve skin's elasticity. Certain nuts are also loaded with copper, a mineral that boosts collagen production. 

Drink Green Tea. It's very high in antioxidants, particularly one named EGCG, which has been proven to reduce redness.

Do you have any helpful tips for beautiful glowing skin? Leave a comment and let me know!

Recipe time... ;)

Disabledworld.com posted this face mask recipe. I'm going to give it a try!

To have a healthy glowing and smooth skin use this recipe (Sounds easy enough...)

Blend 4 - 5 leafs of fresh mint.

Peel and de-seed the cucumber.

Add mint leaves to the cucumber to make a puree.

Beat egg white and keep it separate, then add this egg white to the cucumber mixture.

Apply this evenly on your face for 20 minutes and then rinse it with water and pat it dry.

Not only does it smell amazing... it offers a cooling, relaxing sensation for winding down after a long day!

Check out http://www.facebook.com/Laurenraenaturalremedies for more natural ways to stay healthy, happy and beautiful in a rocky world.

Disabled World - Disability News for all the Family: http://www.disabled-world.com/artman/publish/cucumber_benefits.shtml#ixzz291oZC7cv

How to burn fat with a KALEidoscope of healthy options

A balance in nutrients and a properly working digestive system can fall under the radar of importance when people begin a weight loss plan. However, without the proper proteins, fats and carbohydrates... and the ability to absorb them, the odds are stacked against you. You're brain and body play tricks on you in search for required nutrients and without the proper knowledge -- There's a good chance you'll fall victim to cravings and be left frustrated on square one of the scale.

So what are a few absolute non-negotiables when considering a nutritional diet to enhance fat loss?

Protein is the building block of YOU! Every cell in every organ and muscle of your body is controlled by protein and therefore is an essential part of a nutritional diet. A complete amino acid profile creates a complete protein that keeps you functioning properly, building muscle and burning fat. You can get protein from several sources, try a couple of these lean proteins daily:

• Fish
• Chicken
• Ground Turkey
• Eggs

Green leafy vegetables are an absolute MUST if you want to burn fat, build muscle, fight off disease and lead an overall healthy lifestyle. Calorie for calorie, green vegetables are the richest source of vitamins, minerals and phytonutrients. The darker the green, the richer in nutritional content! Try a few of these next time you're feeling green:

• Kale
• Chard
• Spinach
• Broccoli

Healthy fats are essential to the absorption the essential fat-soluble vitamins that we receive from our greens (like vitamin A, D, E and K) in addition to helping control hunger, promoting a healthy digestive system and protecting your organs. Stock up on these healthy fats:

• Fish oil (Krill oil or Cod liver oil)
• Cold pressed olive oil
• Coconut oil
• Flax seed oil

Carbohydrates provide a vital source of energy, brain function and play a major role in a balanced diet. complex carbs can prevent heart disease and diabetes by providing many healthy nutrients and fiber. Not convinced? Carbohydrates are also crucial to building and maintaining muscle which in turn burns fat. Keep these slow-burning carbs on hand:

• Whole wheat
• Quinoa
• Sweet potatoes
• Brown Rice

As always, if you're considering a change in diet, contact a health professional like a medical doctor or registered dietitian. 

One of my favorite recipes is derived from the Tuscan Kale Salad at True Foods Kitchen in Scottsdale, Arizona. Try their recipe -- then try mine!

I generally follow a paleolithic diet and therefore have changed a couple of the ingredients to create the Lauren Rae Paleo Kale Salad for Champions (Newly named and loving it.) 

Try it out... You're SURE to love it - or your money back!

What you'll need:

6 cups of kale, midribs removed (Italian black kale is awesome, but regular organic kale does the trick...)

2 tbsp extra virgin olive oil

Juice of 1 lemon

2-3 Tbsp Almond flour/meal - toasted lightly in a saute pan

Garlic, 1 clove fresh or garlic powder to taste

Salt-free seasoning to taste

Cayenne pepper to taste

How to prepare:

Whisk together lemon juice, garlic and spices in a separate bowl. In a saute pan, add olive oil and kale on low to medium heat and coat all leaves. When the Kale begins to wilt, add it to the lemon juice and garlic dressing and toss until all leaves are covered. Sprinkle toasted almond meal on kale and toss one more time... and BINGO! Lauren Rae Paleo Kale Salad for Champions in your belly.

Add a grilled chicken breast and a serving of steamed quinoa and you, my friend, are on your way with every necessary nutrient for a happy and healthy body.

For more recipes, fitness advice, home remedies and more, add me on facebook.com/laurenraelife  and twitter @LaurenRaeLIFE :)

Superfood Obsessed: If you are what you eat... why not be super?

I am fascinated by food.

The beautiful array of colors, the different smells specific to a world of cultures, the endless combination of flavors... Its safe to say that I have an obsession with all things culinary.

Aside from the sensory overload of fresh, rich ingredients, there's a whole group of foods that is so incredibly GOOD for you.... Its called SUPER-food.

So - If you are what you eat... why not be super?

Lets talk today about the Gogi Berry.

The dried Gogi berry is absolutely delicious. A rich coral color (due to its incredibly rich carotenoid content - containing more than any other known food source) when dried, becomes a beautiful addition to shakes, salads, desserts and much much more.

In addition to having more beta carotene than carrots and more vitamin C by weight than oranges, the Beijing Nutrition Research Center found that Gogi berries also contain 18 amino acids, 21 trace minerals, vitamin B1, B2, B6 and vitamin E. Theses super berries also contain essential fatty acids, iron, fiber and protein!

[Lauren Rae Rule: Only go for snacks with less than 5g of sugar.]

For being so little they are jam PACKED with nutrients. It is a fruit and therefore contains more sugar than most healthy snacks (which is something I like to keep an eye on). However, 1/8 c makes for a great snack and contains only 6g of sugar in addition to all those rich nutrients!

I'd usually insert a fabulous recipe here -- but I just eat these suckers right out of the bag. You can purchase them at any Whole Foods as well as online.

Add Gogi berries and get INSPIRED WELLNESS with Lauren Rae :)

3 Weight Loss Secrets

Too many hours in the car and sheer boredom and you'd find me playing the "-ation" game. I don't remember who taught it to me, but MAN do I love beating people at this game! The goal is to list as many words as possible that end in "-ation" until there are none left... and I win again.

I thought I'd do a spin on this game and discuss 3 issues that can inhibit fat loss and even cause weight gain:

Inflammation ~ Hydration ~ Constipation

Inflammation

The foundation of disease... the secrets out, inflammation is making us fat and sick! 

Inflammation is a tricky subject so bare with me. Taken directly from NaturalNews.com, Angelo Druda teaches us that, "Excess sugar in the blood stream causes the pancreas to excrete excess insulin. Regular ingestion of sugar causes the body to become resistant to insulin's sugar clearing effects. Since insulin promotes the storage of fats, weight gain quickly ensues. With little more than a teaspoon of sugar a day, inflammation levels begin to significantly increase. Elevated levels of inflammation dramatically accelerate degeneration in the body and can lead to a host of cell damaging diseases, that greatly reduces longevity."

Powerful stuff... motivation to read labels and set down the soda!

Foods that act as a natural anti-inflammatory 

• Omega 3 fatty acids and other healthy fats and oils such as:
• Fish oil, olive oil, caster oil, grape oil, coconut oil, ect.
• Flax seeds, avocado and salt-free nuts
• Fruits that are low in sugar and leafy green vegetables such as:
• Berries, broccoli, chard and spinach
• Protein sources such as:
• Plant based proteins like legumes, nuts and seeds
• Lean poultry, fish and seafood

Foods that cause inflammation

• High fat meats
• Red meat, bacon and sausage
• Sugar
• Pre-sweetened cereals, beverages, desserts, ect.
• Highly processed foods: 
• Refined white flours, bread and pasta

(L-Rae Rule: If its in a box, can or bag -- DON'T EAT IT)

Become aware of the causes and symptoms of inflammation and introduce foods into your diet that will fight it naturally.

Hydration

We've all heard of 'water weight' and its effect on the scale. Are you using it as an excuse for your weight? Either way - It can be controlled.

One of the biggest reasons for water weight gain is dehydration. Consuming your body weight in ounces is the general rule to getting enough water to keep our bodies working properly. (For example, I weigh 110 lbs so I practice drinking a gallon of water each day which is 128oz) If it seems over whelming, break it into smaller sips throughout the day. 

Any extra water you're consuming today is better than yesterday, right??

Benefits of hydration include:

• Joint lubrication
• Assists in removing toxins from the body
• Increases mental focus and performance
• Helps energize the body
• Keeps skin looking and feeling young
• Assists in fat loss

In addition, thirst is generally misinterpreted as hunger.... so DRINK UP!

Constipation

Everyone has experienced it, no one likes it. You could be walking around with several extra pounds. Does that make you full of...? Never mind. 

Causes:

• Inadequate water intake
• Inadequate fiber in diet
• A disruption in or inadequate exercise or mobility
• Excessive consumption of dairy products
• Stress
• Medications

Whatever the cause of your discomfort, it is important to identify it and address for many health reasons.

(Now that you've read 3 Weight Loss Secrets... Share the wealth! Facebook and Twitter love to see my GNS blogs :) Keep Rockin' - Lauren Rae)

5 minute checkin to awareness

Have you ever felt lost? Frustrated with yourself? Work is mundane, your relationships are struggling, there's never enough time or money... And don't even get me started on health and fitness!! Everything and everyone begs for your attention - you're spread too thin, and continually forget about your compelling future.

We've all been there! When I find myself getting distracted from my goals, commitments and dreams... I realize it's time to check-in.

Awareness is defined as: noun
1. the state or condition of being aware; having knowledge; consciousness.

I have made a commitment to living a clean lifestyle - yet halfway through a piece of chocolate wedding cake last night I came to a screeching halt and thought... Wait a minute! This isn't a working part of my meal plan! I immediately felt guilt and 20lbs heavier. How can an inanimate object cause me a bad feeling?? It can't. I was letting my thoughts fuel bad feelings that had nothing to do with the food itself.

Will chocolate cake kill me? No.
Is it in my nutritional plan and will it help me reach my fitness goals? No.

Don't get me wrong, I'm all
About moderation... BUT if the actions you choose don't work FOR you, chances are you haven't been specific in your awareness of your goals and desires. And you're not choosing thoughts that inspire self improvement and overall wellness.

After I forgave myself for indulging unconsciously, I took 5 minutes to become consciously aware of my thoughts and feelings and wrote down my goals. At the top of the list I wrote: What am I committed to?

Commitment is defined as: noun
1. the act of committing.
2. the state of being committed.
3. the act of committing, pledging, or engaging oneself.

What are you committed to? If you don't know, it's time to figure it out.

Chances are that everything in your experience you've asked for one way or another... So if you're unhappy and you don't FEEL GOOD - becoming aware of your deepest desires and honoring the steps towards attaining them is the most important thing you can do.

Here's how you can practice a 5 minute checkin:

1. Set a timer, if you can Facebook for any amount of time, you can practice self improvement for 5 minutes.

2. Take a few deep breaths and ask yourself, "In this moment - how do I feel?" Then practice respecting your feelings regardless if they are negative or positive. Be honest and kind with yourself.
Ex: I feel badly for eating chocolate cake because it does not work for me and the lifestyle I've chosen and does not help me reach my goals. How can I do better next time?

3. How do you WANT to feel? CHOOSE thoughts that will result in that desired feeling.
Ex: I am a capable fitness Professional! This minor sidetrack has the potential to help others choose different actions.

4. Now determine how you are going to get there.... Write down the goals you desire to reach and BE SPECIFIC!!

If you want to learn to surf be the end of summer, consider time, money, diet, fitness, sleep... Ect. And start with thoughts that will spark positive action immediately.

Do you have 5 minutes? Try it now!

Joy is abundantly flowing -- tap in!

Life is an INCREDIBLE blessing and we have been designed to enjoy our experience and share it with others. Checking in with yourself and your commitments periodically can fast-track you to a joy filled life.

For more information on how you can discover your desires and reach goals that continually build YOUR compelling future, please contact Lauren Rae at Laurenraelife@gmail.com - For Gravel and Stilettos specials, Please mention GNS812 in your email subject!

And always remember:
It's YOUR LIFE - LIVE IT!