The Power of Intention

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There is something extremely powerful about intention.  It’s a goal that is present in the now.  The problem with most goals is that they are feats that will occur “someday,” but someday never happens.  Don’t wait for someday.  Do it now.  What I like about setting intentions is that they laser focus your attention so that there can be only one outcome.  The intentions I have on the front-burner right now include creating a fitter body than ever before, and the intention to be happy.  There is no other option in my mind.  I know I will get to my goal physique and I will be happy – most of the time anyway.

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Once you set your mind on something it is as good as done.  Simply making the decision to do (or not do) something is a game winner.  Once you make a clear decision, the universe has your back.  Your angels will go to work behind the scenes, setting up synchronistic events that help to ensure the outcome you desire, so long as it is in the best interest of anyone else involved.  Of course you still have to do the work, but setting the intention to get something done sets you up for success.

For instance, I love to run, test my boundaries in a hot yoga class, and push myself with a 24kg kettlebell.  I have always loved to work out, but since setting the intention to get the body of my dreams, getting a workout in every day has been incredibly easy.  There is always someone who is willing to help me out so that I can get to the gym or that yoga class.  I even dropped my 2 month old off at the local coffee shop where the owners looked after him for 2 hours so I could play hockey!  Life is full of synchronistic events that want you to succeed.  All you have to do is ask for help, and recognize that help when it comes along.

We all have guardian angels who want to help us, but since we have free will, we have to ask for their help.  They won’t interfere in our lives without our permission.  I ask my angels on a daily basis to help me, and I tell you it works.  My inner dialogue in the morning sounds something like this:

“Angels, I ask that you help me to release the pounds that no longer serve me.  I love my body.  It is an amazing place to live and I am so grateful to have it.  I am excited about what I have accomplished this far and I am so excited to see my progress every day.  Thank you for helping me to make healthy decisions so that I can have the body of my dreams.”

Our angels communicate with us through our intuition, little gut feelings that make us aware of this and that.  They even communicate to us through the intuition of others.  It’s why we may look at the clock every day at the exact same time, and why we tend to hear or see the same tidbit of information over and over.  It’s said that if something catches your attention 3 times, your angels are screaming to send you a message!

I feel the support of the universe constantly when I am running.  I get gut feelings that cheer me on.  When I run past people on the sidewalk, they often smile at me, or even better, they say things like “great job!”  I wish they knew just how much that encouragement means to me, but on some level I think they do.  Often, I get these rushes of encouragement exactly when I need to hear them.  It makes me think that it’s all in divine timing; my angels are pulling strings to ensure I succeed.

Since I ask my angels daily for help with my fitness intentions, my intuition is pretty bang on for steering me toward healthy foods and away from complete dietary disaster.  I can have one piece of chocolate and not want to eat the entire bar.  I can have a monster burger for lunch and have a salad for dinner.  I’ve always known that my body craves movement every single day, but I made excuses before and I was unhappy for it.  Now I listen to my intuition about fitness and my spirit is happy.  I’m in a place of balance for once in my life and it feels pretty amazing.

In fact, I set the intention to write this blog post tonight while I was at the gym earlier today.  I decided that I wouldn’t let how tired I might be (my usual excuse) get in the way.  And so it is!

 

 

 

Homemade Infant Formula

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I always wanted to make my own formula but my first 2 boys refused to take a bottle.  This time around, we forced the pacifier over and over, an endeavor that made the introduction of a bottle much, much easier. This combination of soother and bottle has made my fitness journey much more feasible, because it means I can have some time alone!

I found the base of this recipe on Capramilk’s website 3 years ago and was re-introduced to it by some friends recently, so I took it as a sign that both Arlo and I were ready for it.  My milk supply was decreasing and I had a feeling Arlo was starving half the time but couldn’t bring myself to give him formula.  Thank you Divine timing.  Capramilk is a powdered goat’s milk, a go-to base for those seeking alternatives to shelved baby formula.  For the rest of the recipe I worked with our Naturopath.  We used the carrots for the beta carotene, spinach for the folate, flax oil for the GLA, and nutritional yeast for the B vitamins.   Arlo is getting about half formula and half breast milk at the moment, which means  I can relax knowing that he’s not going to starve if I leave him for any length of time!

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Homemade Infant Formula (for an 8oz bottle)

  • 1 tbsp Capramilk goat’s milk powder
  • 1 tsp coconut oil
  • 1 tsp flax oil
  • 1 tsp olive oil
  • 200 mg DHA
  • 1/8 tsp blackstrap molasses
  • 100 iu vitamin D
  • 1 tsp nutritional yeast
  • 1 tbsp maple syrup
  • 2 tbsp carrot juice
  • 1 tbsp spinach juice
  • 1 scoop HMF Natogen by Genestra
  • pinch of sea salt
  • filtered water to get 8 oz of formula.

I usually multiply this recipe by 4 and mix everything but the coconut oil in a litre Mason jar, adding water until the jar is full.  Since the coconut oil is solid I put it in the individual bottles and pour the rest of the formulation in.  When I heat the bottles, the coconut oil melts and he drinks everything as long as I don’t give him too much at a time.  5 oz seems to be his maximum at 5 months old.  If I give him more, he throws everything up Poltergeist-style which is no good for anyone involved!

It is a bit labour intensive because I juice the spinach and carrots myself, but it also ensures that I make fresh juice for the family every 2 days.  Once the juicer is dirty I may as well make more juice!

 

 

 

Cinnamon Cookie Cereal

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These little cookie bites are the perfect accompaniment to our fresh Ontario strawberries!  We keep a stock pile of berries in the fridge, so this cereal is loaded with organic blueberries, raspberries, and strawberries and topped with cookie bites.

I’m already planning on topping my vanilla coconut ice cream with them later 🙂  Good thing I went to the gym this morning!  I’m pretty sure the kids are going to ask for this cereal every single day from here on in.  It’s delicious, and will destroy your favourite boxed cereal in both the quality and flavour departments.  We top this cereal with unsweetened almond milk and it is perfect.  There’s enough sugar in the berries and cereal that sugar in the milk would have been overkill.

Although it may look like these took forever to make, I had half of the little balls formed before the oven had even heated up, so it’s not too bad.  Totally worth it.

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Cinnamon Cookie Cereal

  • 2 1/2 cups almond flour
  • 1/4 tsp sea salt
  • 1/2 tsp baking soda
  • 1 tsp cinnamon
  • 1/4 cup coconut oil, melted
  • 1/4 cup maple syrup
  • 1 tbsp vanilla extract

Preheat oven to 350° F.

In a bowl, mix almond flour, salt, cinnamon, and baking soda.

Add melted coconut oil, maple syrup, and vanilla extract and mix well.

Pull apart with your hands into little rustic balls.  Hint: make a little dough snake and you can easily pull small cookie balls off the end.  You can either grease the sheet with coconut oil, or use a silpat sheet – my personal favourite.

Cook at 350° for 8 minutes.  Let cookies cool on the pan and they will harden.

Fill a bowl with your favourite berries, and top with cookie cereal and your favourite milk for a nutritious and energy sustaining breakfast.

Enjoy!

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Don’t Get Comfortable: Push Yourself

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What do you do when the going gets tough?  Do you push through the mental anguish, or do you give up?  How does your choice affect the way you feel?  How do you want to feel?  How you do anything is how you do everything.  If you procrastinate in one area of your life, chances are that you do it in other areas as well.

Last night was night 7 in a string of “4 month sleep regression” nights.  I had just gotten our 4 month old, Arlo, to sleep through the night about a week before, and now he sleeps worse than ever.  In the past, I would have made excuses and taken a nap at the first opportunity, but I don’t want to be that person anymore.  I want to create the life of my dreams, and I can’t do that if I’m napping every day!  To the gym I went.

I’ve started doing hill run intervals during the past few weeks, and each time I am challenged at the exact same point in my run.  And each time I am happy to say, I’ve pushed through it.  How?  It’s all in your head.  Set an intention, and you’re 99% there.  Your goal is as good as realized if you have a big enough WHY, and the intention to carry it through.  It’s how I got through 3 natural births.  I just set the intention to do it, and although it wasn’t easy, I knew that setting the intention meant that I would come out on the other side in just a matter of time.

How can you push yourself to run faster and longer?  It starts with the intention.  Ok, done.  But how do you execute that intention?  One step at a time.  When I was enduring natural back labour, I took it one second at a time.  One breathe at a time.  Looking into the future or back at the past does you no good in the “right now.”  There’s no sense worrying about having to run for another minute to finish an interval when you are working in seconds.

It also helps to have a workout plan.  If you’re flying by the seat of your pants then you’re planning to fail.  My go-to workout at the moment is Treadmill Trainer Volume 1.  Every time I use this workout, there is a point where I seriously think about giving up, and every time Yuri comes on and says “Do not give up. You’ve committed to this interval so let’s finish it!”  And every time it gives me that extra mental push I needed.  Do you think I could run uphill intervals for an hour by myself.  Heck no.  It helps to have a guide.

Whether my interval lasts 45 seconds, 90 seconds, or 3 minutes, I take it one second at a time.  In order to quiet the mental chatter, I count to 10.  Over an over.  My mental chatter sounds like this: “1, (breathe out) 2, (breathe in) 3, (breathe out) 4, (breathe in)…10 (breathe in) ONE!” That last ONE meaning I have finished one set of 10.  And I just keep on counting until my interval is over, at which point I congratulate the crap out of myself for making it through, mostly in my head, until the end of my workout.  Then there is one massive outward celebration that usually includes dancing and people staring at me :).  I texted the hubby this photo today because I was so proud and wanted to share my moment with him:

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You have to celebrate your successes, no matter how small they may be, because doing so adds gratitude, excitement, and happiness to your life and invigorates your Spirit.  Happiness is vital for the momentum to keep going.  If you hate working out, you’re not going to get very far with your goals.  Find enjoyment in the process!

Don’t get comfortable.  Break through your ceilings, again and again.  Push yourself to get to that next level.  Don’t leave the gym thinking that you could have gone harder.  Put in the work and celebrate your successes as they come!  Be grateful for your ability to push yourself and be grateful for the benefits as you notice them.  For instance, you may notice that it’s easier to get up off the couch, you can lift your kids easier, it’s easier to breathe, you can breathe deeper, you’re happier, the people around you can feel it, and they’re happier because of the energy you’re bringing home.

 

 

 

All is Well

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I’ve been focusing a lot on recipes lately so today I’m going back to personal development!  I consulted my oracle cards for inspiration and my angels have pointed me toward divine timing.  They want us to know that everything is alright.  All is well.  No matter where you are in your personal life, you are right where you need to be and everything is going to be okay.

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If you’re struggling at the moment, know that there are hidden blessings in the lessons you are learning that you may not be able to see yet.  Times of change are often for the better, and if you can show yourself some love via relaxation techniques, the process of change will be easier.  Get yourself to a yoga class, meditate, or simply practice deep breathing whenever and wherever you can.

Deep Breathing

Deep breathing was an extremely important tool that I used when I found myself thrust into debilitating change.  It was literally my body’s response to the stress I was under.  There were times when my body just automatically started deep breathing to calm me down.  I never even thought about it, it just happened.  Now I purposefully incorporate deep breathing into my days (whenever I find myself outside) and nights (during meditation).

Send Some Love

If there are individuals with which you find yourself in friction, it’s time to send some love.  Everyone around you is affected by your energy, your beliefs and your expectations.  Be mindful of your thoughts whenever someone bothers you and make the effort to let go of any anger, resentment, or negativity toward them.  Try to think of reasons to send love to those people and watch how your relationships change for the better once you are showering them with blessings and love rather than anger.

For example, I was at an outdoor market recently and had ordered a coffee.  It was a micro roaster and the technique the barista was using took a LONG time to produce coffee.  In the meantime a woman was grilling the barista.  I was getting more and more annoyed by her and was feeling sorry for the barista for having to endure her wrath.  When it came time for her to pay, the woman was annoyed about having to break a $20 bill for a $2.50 coffee.

I jumped in and said “Here, I have $2.50 in my hand.  Let me buy you a coffee.”  I didn’t know what to expect, but after the initial shock on her face she immediately she switched gears and was extremely grateful and loving toward me.  “Thank you!  I’ll pay it forward!” She said.  “Please do.” I replied.  Simply by showing her a little love, the situation went in a completely different direction and the energy changed from stiff to happy.

It doesn’t matter why there is friction, or where the friction originated.  You can make a big difference just by showing love in any situation.  I encourage you to try being kind and positive in a situation where you find yourself irritated.  The results will be amazing.

 

Carrot Orange Lemonade

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We had a surplus of carrots, oranges, and lemons in the kitchen, so logically this juice was the next step.

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Carrot Orange Lemonade

3 lbs carrots
4 oranges, peeled
2 lemons, peeled
2 inch piece of ginger

Juice ingredients and serve over ice. Yum!

Healthy Chocolate Mousse

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This was inspired by the not-so healthy chocolate mousse debauchery that went on at the cottage this summer.  In an attempt to lessen withdrawal symptoms, this healthy version was born.  I’ve always loved avocado in chocolate mousse form, but it’s not for everyone so I toned it down in hopes of appeasing you avocado/chocolate haters (namely the hubby).  The results were A.M.A.Z.I.N.G.

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Healthy Chocolate Mousse

  • 1 cup coconut milk (canned)(coconut water works well too!)
  • 1 avocado
  • 1/4 cup peanut butter (or more…delicious)
  • 1/4 cup cocoa powder
  • 6 medjool dates, pitted (or 1/4 cup honey)
  • 1/4 tsp sea salt
  • 1 tbsp vanilla extract

Place all ingredients in a blender, and blend well, using the tamper as needed to move the ingredients around.  Eat immediately (and why wouldn’t you?) or refrigerate for later!  Just be sure to place cling wrap right on top of the pudding to avoid as much oxidation as possible due to the avocado content.

You can also add a tsp of maca if you love it.  It will make your pudding taste like maca, but it’s a nice change if you’re a maca lover!

Healing Turmeric Latte

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The turmeric latte is a game changer.  I had been wanting to banish soy milk from my diet for a long time, and it was made possible the instant I tasted this drink!

Not only is it delicious, but turmeric is an anti-inflammatory gem.  It may reduce tumors and decrease the severity of Alzheimer’s disease, stimulates digestion, may lower LDL cholesterol, and fight colds and flu among other things.

 

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Healing Turmeric Latte

  • 1 1/2 cups almond milk (or coconut milk, or coconut/almond milk…you get the idea)
  • 1 tsp turmeric
  • 1/2 tsp cinnamon
  • pinch cloves
  • pinch black pepper
  • pinch salt
  • 1 tbsp honey (if your milk is already sweetened you may want to start with less honey)

Place all ingredients into a saucepan and heat until desired temperature is reached.  Whisk occasionally to ensure it is mixed well.  Enjoy.

The reason black pepper is added to recipes with turmeric is because pepper contains piperine, thought to increase the effects of curcumin in turmeric by 1,000 times.  This maximizes the health benefits of the latte and you can’t even taste the pepper!

 

 

Sesame Protein Balls

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Sesame Protein Balls

    • 2/3 cup sesame seeds
    • 2/3 cup shredded coconut
    • 2 scoops ultimate vegan energy protein powder
    • 1/4 cup almond milk
    • 1/3 cup almond butter
    • 3 tbsp coconut oil, melted
    • 2 tbsp honey
    • 1/4 tsp sea salt

Add all ingredients to a bowl and mix thoroughly.  Roll into golf ball shaped balls or flatten between parchment paper to create bars.  Refrigerate.  Enjoy!

Makes 15 balls.  3.5g of protein and 3g of sugar each.

Don’t Take it Personally

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If you are an energy sponge like me, then you are going to want to keep reading.  If you find yourself getting upset, depressed, or angry for no reason, then you’re probably a pretty sensitive individual.  We can pick up others’ moods and energy in an instant.  Intellectually, you need to wade through what is occurring in your body at an energy level so that you can raise your vibration and stop the energy transfer.  Go within and take a few deep breaths.  I like to focus on things that I am grateful for in my life as I do this, and it instantly brings me back to center.  Back to my spirit, which is full of light, power, and happiness.

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There are also events that occur on a conscious level, but more often than not, we wrongly assess the situation and create an illusion.  This occurs when we attribute someone’s actions to their less than stellar personality.  For example, someone doesn’t open a door for us because they’re a jerk.  In truth, people are often so caught up in their own lives that they don’t see beyond where their attention flows, primarily their own thoughts and problems.  We see a person who let a door slam in our faces.  But if we look deeper, we may see a person who is hurting.  Maybe they’re having a really bad day for 100 different reasons, and none of them have anything to do with you.

If someone is short with us or downright rude, that’s probably not about us either.  Chances are there are other things happening in their lives and we just happen to be in the wrong place at the wrong time, and they see us as a punching bag even though they may not mean to.  They’re just going with the momentum and haven’t realized that they are the sole creator of their reality.

The same goes for those moments when you feel completely hurt or taken advantage of by another person.  Yes, they may have hurt you, and yes, they may have deliberately done so!  But, it’s not about you.  If someone goes out of their way to hurt you then it is very clear they have got their own issues that they need to work on.  Stay away from these people if at all possible!

Every single person is in charge of their own happiness.  Don’t give your power away to others so easily by letting them control your mood.  I know it’s easier said than done, but just let it go, don’t take it personally, and move on.  It may take you time, but I promise, if you start practicing now, in time you’ll be able to flick a switch inside yourself.  You’ll be able to sense when your mood is changing, and you’ll be able to snap out of it quickly.

Any time you feel yourself caught up in a state of anger, sadness, or anything in between, just remember that you are creating that state by choosing to stay there.  There is another choice.  You can choose to be joyful and happy.  All you have to do is change your focus.  Pay attention to why you feel the way you do, let it go, and look for the joy in your life.  When we take things personally, we often choose to be negative.  So take things in stride, and choose the high road.

I saw a clip of Goldie Hawn on Oprah recently.  Oprah said something about Goldie always being so happy.  “I choose to be” she said.  And so it is.