Tag Archives: healthy

Back to Basics Challenge Week 3: Movement

movementMove. Flow. Create.

Back to Basics Challenge is already in week 3! It has been an awesome few weeks getting back to the basics of feeling healthy and good. This challenge is about building a foundation that you can use to try more advance health tips. This week, we are honing in on a free trick to get your health mojo going: movement. Adding simple movement in your life through walking, stretching, biking, swimming, and whatever appeals to you, can add so much to your life in a variety of ways.

It is simple to sneak movement into your life but lets get to the heart of the matter first. When you move, you feel good because your body starts releasing the awesome pleasure buddies: endorphins. Not only do you get the benefit of a smile on your face but getting your blood flowing benefits your heart. Your heart is a muscle that loves to stay strong and healthy. Bringing your heart rate up and down through movement is the kind of love your heart is seeking. Another bonus to getting your heart pumping and your muscles contracting is that you will stimulate flow in your lymphatic system, too. Unlike your circulatory system, your lymphatic system does not have a heart to pump its flow. It only flows through the contraction of surrounding muscles and movement in the body. Why is this important? Your lymphatic system is the place where you collect toxins. If there is no flow, you have a stagnant river of toxins in your body. Yuck! The ideal is to have happy and healthy lymph nodes. Movement helps both of these systems stay happy and healthy.

There are avid fitness lovers but there are people who are not quite in the groove of consistent fitness. I get it! I have a really hard time maintaining a consistent routine. Sometimes, I love BodyRocking. Other times, I dive into the Insanity program. A lot of the time, I get overwhelmed by it all. What I am trying to create for myself is a habit of simple and consistent movement. I can add in the extra routines down the road if I want to but, for now, my focus will be on rejuvenating through a sustainable habit. My choice is walking because it is simple, it uses my whole body, it is meditative, and get to take in fresh air and beautiful sights. It is an activity that is good for my mind and body. It gives me time to think and just be. Creativity and problem solving can just flow during walks, too!

Back to Basics Challenge Week 3: Move for 3o mins a day

  • Choose your movement of choice. I will use walking as an example. An easy way to sneak in the walking is to take the stairs instead of the elevator and park your car farther from the door. On your lunch break, take a brisk walk around the block. You will feel refreshed for the rest of your work day.
  • You can do all 30 mins in one go or break it up in 1o min intervals through out the day

This is so simple but so worthwhile. Often times, it is the simple things in life that are easier to maintain and it is these acts that have the greatest impact over time.



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Filed under action steps, detox, Getting Healthy on a Budget, healing

Vegan and Gluten Free: Banana Blueberry (Quinoa & Coconut) Muffin Squares

Banana Blueberry Muffin Squares (Gluten Free Vegan) (Coconut and QuinoaMoist. Delicious. Healthy

Since, the discovery that baking with quinoa is possible and tastes good, I am doubly excited when there is left over cooked quinoa in the fridge. Another killer combo in my mind is the marriage of banana and blueberry. LOVE in my mouth. Hence, when it looked like I had the ingredients in the kitchen to make Banana Blueberry muffins today, I jumped on the moment to create a healthy yet tasty snack that is good for lunches, afternoon pick me ups, or just a fun indulgence. Also, the main sugar that I used is low-glycemic!

It is so easy to make!


1 cup of coconut flour (or almond meal)

1 cup of cooked quinoa

4 ripe bananas

1 cup of blueberries (mine were frozen)

1 cup of coconut milk or other non-dairy milk

1/2 cup of coconut sugar

6 tbsp of ground flax seed (important ingredient! Flax is the egg replacement)

2 tbsp of coconut oil

1 tsp of baking soda

1 tsp of cinnamon

1/2 tsp of ground vanilla bean powder (you could use vanilla extract)

pinch of salt


Preheat oven to 350 F.

In a food processor, I blended all of the ingredients except blueberries till smooth. After wards, I mixed in the blueberries into the batter with a spoon.

Lightly oil your muffin tins or use liners. I used a large baking sheet because I don’t have muffin tins and cut the “cake” up into squares. Pour your batter in to your chosen vessel.

Optional: Top with sliced bananas and sprinkling of coconut sugar.

Bake in the oven for 30 mins or till golden brown.

Enjoy the delicious scent that will fill up your kitchen and tastiness in you mouth! Share with your loved ones. They will be surprised by the healthy yumminess!



PS: I am starting a Back to Basics: Health on a Budget Challenge next week. Look at my last post for details 🙂

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Filed under breakfast, detox, food, recipes, snacks