Oh, Hi!

March 19, 2018March 19, 2018 CleanEatingMamaLeave a comment

Well HELLO there!!

It has certainly been a while, hasn’t it?! PS – Jordan is now 9! Crazy, right?!

I wanted to quickly pop on to let all you (my readers, fans and subscribers) that I am going to start posting content again! FINALLY!! It certainly has been WAY TOO LONG and I soooo miss my little blog! :(

There have been many life changes, prioritizing and shifting over past few years. But for the past few months, my little blog has been calling me! I didn’t realize how much I have missed blogging until I started reading my old blog posts and revisiting my favorite blogs again.

I am genuinely excited to be connecting with you again! I am going to be posting journal-style posts (like day in the life posts), recipes, product reviews, workout/running updates, etc.. I really enjoy this kind of blogging style as it not only keeps me accountable but it‘s really fun to create!

And if you wouldn’t mind, please leave me a comment letting me know what you would like to see! Again, I am planning on using this as a personal journal type website but I still would love to get suggestions from you!

And to end this post on a “yummy” note, here was my lunch today from this amazing little bistro called Sage Coffee House & Bistro! I ordered The Melt bagel sandwich which had turkey, bacon, tomato, cucumber, spinach, Swiss cheese and brown mustard on an everything bagel. I paired it with a cup of split pea ham soup and a much needed soy milk latte. Heaven.
So if you are in Washington state driving on I-90 near Quincy, be sure to take a moment to stop and enjoy a coffee or tasty meal!

XxOo
Tasha

breakfast · pancake

Protein Pancakes

March 30, 2016March 30, 2016 CleanEatingMama2 Comments

I will proudly admit that pancakes are one of my favorite breakfast foods! The warm pure maple syrup, the hot fluffy cakes… and the coffee! A stack of pancakes can really make a morning!

But I try to stay away from simple carbs, especially white flour. It can make me feel heavy and sleepy only a few short hours after I have eaten. This past weekend I tried to healthify my beloved pancakes by making protein pancakes. And while they are not EXACTLY like buttermilk pancakes, they are very tasty and really hit the spot!

Plus, they are a great way to get your much needed protein in first thing in the morning! If you are tired of eating oats with eggs, well here is the recipe you have dreaming of!

Protein Pancakes

Serves 2

4 egg whites OR 2 whole eggs
1 cup old fashioned oats (NOT quick oats or steel cut)
1 ripe banana
1 tsp pure vanilla
splash of almond milk, if needed (or any kind of milk)

In a blender, combine all of the ingredients except the milk. Blend for about 30 seconds or until the batter is smooth.

In a hot skillet, melt a dab of coconut oil (less than 1 tsp). Pour 1/4 cup of the batter onto the skillet. Cook for about 2 minutes or until the bubbles stop. Flip and cook the underside for about 2 minutes.

If needed, add milk to thin out if the batter becomes a little thick.

These pancakes will not rise like regular flour pancakes. But they will bubble. When the top of the pancakes did not look wet any more is when I flipped them over.

Top with berries, pure maple syrup or even your favorite nut butter! These pancakes are soft, moist and will keep you full for hours!

Enjoy!

XxOo Tasha

breakfast · kale · recipe · vegan

Greens for Breakfast

March 15, 2016March 15, 2016 CleanEatingMama1 Comment

Because some recipes need to be visited over and over.

As much as I love drinking my greens for breakfast, I happen to love waking up and sautéing onions, red bell peppers, garlic and kale for a change. Remember when you eat living food (plants) you will feel ALIVE!

1 teaspoon coconut oil
1/2 cup yellow onion, chopped
1/4 cup red bell pepper, chopped
2 cloves of garlic, finely minced
3 large stalks of kale, washed and ripped into bite size pieces (discard stalk)
salt and pepper to taste

In a medium skillet, heat oil on medium heat. Add onions, red bell pepper, garlic and a pinch of salt. Sauté for 4 minutes, or until onions have softened. Add washed kale and another pinch of salt and ground pepper. (I leave water on the leaves as this helps steam the kale and lets it become soft)
Reduce heat to medium-low, cover and let cook for 5 minutes, or until kale has softened. Check often to make sure the onions are not burning – you can always add a few spoonful’s of water if more moisture is needed.
Serve with rustic toast, top with hot sauce and enjoy!

XxOo Tasha

Uncategorized

You are enough – I am enough

March 14, 2016 CleanEatingMamaLeave a comment

I am enough.

You are enough.

As I sit here alternating coffee and water, I was reminded that I am enough. In this very moment I am enough. And I was called to share this same thought with you:
You are enough.

You are MORE than enough!

You are imperfectly perfect. Everything that you are – everything that you think – everything that you do. You are enough.

Only you can take you out of this sparkly heaven that you are in. Because no one has the right to tell you are not enough. ❤

Right now take the power back and say to yourself: I AM ENOUGH!

weight loss

Are you not losing weight? Here are 5 reasons why!

March 12, 2016 CleanEatingMama2 Comments

Nothing pulls on your panic button quite like gaining weight, especially when you’re on a weight loss program. Unfortunately, it’s an inevitable fact of life. Luckily, you’ve got me here to tell you that, as long as you’re following a solid program, results will come. It’s a physiological certainty (unless you have an underlying issue, like hypothyroidism).

I realize this might take further convincing, considering our instant-gratification society. But this isn’t my first weight loss rodeo. I’ve seen almost every scenario you can dream up, most of which were solved by patience. That said, there are some strategies you can use to ensure you’re getting the most out of both your diet and exercise program. Let’s tackle five of the most common weight loss conundrums.

I’m following the program perfectly. Why isn’t it working?!
Cortisol is a word you should become familiar with, as it’s a key factor here. What is cortisol? It’s actually a performance-enhancing stress hormone that serves an important function in survival situations. Unfortunately, when we force too much daily stress on our bodies, we shift into a state of chronic cortisol release.

The beginning of a diet and/or exercise program, however, is a survival situation. In a very simplistic sense, your body releases cortisol, which, in turn, causes excess water retention to help you rebuild broken down muscle tissue. While this is cortisol functioning properly, it does lead to a period of water weight gain as you adjust to a new program. It’s nothing to worry about. By following a solid plan, your body will adapt by repairing this muscle tissue. This results in an increase in your metabolism and leads to weight loss if that’s your goal.
The trick is that there is no hard line on how long this adaptation takes. It’s based on your individual parameters. Just rest easy in the fact that it will happen, unless you force it not to, leading us to . . .
I’m barely eating.
Severe under eating causes cortisol release, as it’s the definition of a bodily emergency. A short period of strategic under eating with proper hydration will help your body dispense of unneeded food (especially for those who are chronically overeat) and regulate bodily functions. Go too long, however, and chronic cortisol release is the result.
This is a tough situation because our natural reaction to weight gain is to eat less. When you’re exercising, it’s important to keep your eye on workout performance, as opposed to how much weight you’re losing. You should be eating enough so that your daily workouts improve over time. As long as that’s happening, your body is adapting, your metabolism is increasing, and you will lose weight provided you also don’t overeat.
I’ve been doing hard workouts for weeks.
You need to continually improve, which is why workouts get harder as you move through any workout program. It’s also why we add resistance (via added weight or gravity, as is the case with jumping) to workouts. If you’re doing the same workouts at the same intensity constantly, you are not forcing adaptations that lead to changes in your metabolism. This is called a plateau.
A plateau, technically, isn’t gaining weight—it’s remaining the same—but a proper diet and exercise program should continually force improvements (in the form of adaptations). Otherwise, your metabolism won’t continue to increase, which is the goal of most weight loss programs.
My friend and I are doing the exact same thing and she’s losing.
We all react differently. The only absolute is that our bodies will change over time with a healthy program. A fitness rule called the Specificity of Adaptation states that it takes the body between 3 and 12 weeks to adapt to new stimuli, which is a very broad range. This is why it’s vital that you stick to your program and not change it repeatedly based on your daily results!
I lost weight for a while but now it’s stopped.
Things are going great, but suddenly you plateau—or start gaining. Odds are, your metabolism has slowed down in order to deal with decreased calories. You’re starving your now fit body, so it’s doing what it needs to do to survive. The answer to this problem is pretty simple: eat more.
If you have been eating the same amount of food for weeks, even months, you will have to start adjusting your intake amount. Do not fear eating more as long as it is healthy and whole clean food. Once you start adding more calories to your diet, you should see that weight start melting off!

There are no magic shortcuts. Body transformation is based on making consistent, healthy lifestyle changes. Do that and you’ll never need to ask yourself why you’re gaining weight again.

Uncategorized

3 FREEBIES from Me to YOU! Because I LOVE YOU!

March 5, 2016 CleanEatingMamaLeave a comment

Hey friends!

Happy Saturday!!! I hope you are all enjoying your weekend so far!

I am sitting here at my desk – chocolate superfood shake in one hand and black coffee in the other – double fisting at its finest! And I started to tear up because of how grateful I am! For you – My loyal readers and fans! Thank you for being a part of my life and allowing me to share all of my passions with you! It is truly an HONOR!

I wanted to give you some freebies that will help you start living a more positive and healthier life! Simply because I love giving things away that I know will help others!

3 FREEBIES JUST FOR YOU!

1 – My Self Love Worksheet!

Self Love isn’t something you perfect. It’s something you practice each and every day! It’s something you do for your heart and soul for the rest of your life!

I created this FREE Daily Self Love Worksheet to be printed and worked on in the morning before you start your day. Think of it as yoga for your soul! This worksheet will allow you to see all that is GOOD in your life – including yourself! With a clear mind and an open heart, this worksheet will transform your day in a matter of minutes!

2 – 7 Day Clean Eating Plan

Are you ready to start losing weight naturally?
Stop counting calories – stop starving yourself – stop restricting – stop dieting!

In this 7 Day Clean Eating Plan I will teach you how to start eating mindfully and why clean eating should become a daily practice!

You will also receive a full 7 day meal plan with recipes and substitutions! I have seen people lose 2-5 pounds naturally just in 1 week!

3 – Clean Eating Shopping List

Clean Eating can be hard at first. Especially if you are trying to eliminate processed foods and replacing them with whole, unprocessed foods for the first time.
I am giving you my FREE Clean Eating Shopping List to show you what you should be buying at the store! It’s not complicated or filled with crazy, exotic foods.
Most, if not ALL, of these items can be found at your local grocery store! I cover proteins, produce, pantry staples and more.

I just love being able to provide as much information to you as possible! I certainly hope you enjoy these freebies! Please email me if you have any questions or have any comments about the freebies! I ALWAYS love hearing from you!!! coachtashakaye@gmail.com

Have a FABULOUS day everyone!

XxOo Tasha

chocolate · dessert · recipe · snack

Treat Tuesday–Chocolate Power Balls

March 1, 2016 CleanEatingMamaLeave a comment

So here’s the thing: I can’t help but to ALWAYS sing Chef’s Chocolate Salty Ball song from South Park whenever I make these! South Park fans… this one is for you! lol

These little power balls are the perfect snack when you are feeling sluggish or are needing an extra burst of energy! Packed with oats, peanut butter and chocolate, they are healthy and delicious!

But anyway… (And now that song is TOTALLY in your head now!) here is the recipe!

Chocolate Power Balls
1 cup rolled oats
1/2 cup natural peanut butter
1 serving of your favorite chocolate superfood protein powder (I used vegan Shakeology)
1/3 cup honey
A few tablespoons of chia seeds and hemp seeds
Dash of cinnamon
1/3 cup carob chips (or your favorite chocolate chip)
1 tablespoon coconut oil, melted

Combine everything in a bowl and stir until well combined. Roll into 1/2 in balls. Keep in an airtight container in the refrigerator.

Enjoy! XxOo Tasha

PS – Are you needing a little bit of help and accountability with your health or weight loss? We are filling spots in the upcoming Summer Lean Down program and we want you to join us! No diets, no gimmicks – we focus on daily exercise which you can do from your own home and clean eating! Click here to get the details!

Uncategorized

Monday Motivation–Finding your WHY!

February 29, 2016 CleanEatingMamaLeave a comment

Happy Monday!

I hope your weekend was fun, relaxing or maybe a little bit of both!

We kicked off another Clean Eating Group over the past weekend and we all sat down and wrote out our WHY’s. The first day is ALWAYS my favorite day because this is such an important step to lasting change!

Why do you want to live a healthy life?

Finding your “WHY” is important to not only your health, but for everything that you do in your life!

It motivates you and gives you purpose

Knowing why you do what you do is so crucial! Otherwise you be wandering around each day with no real sense of purpose. You may do things for a few days but then the motivation would fizzle away just as fast as it came.

It helps you practice self-discipline

Can you remember a time when you KNEW exactly what you were supposed to do? Imagine being able to do that all the time! When your “why” is kept at the forefront of all that you do, making decisions becomes a lot easier. It helps you to remember your values so that when it comes time to make decisions, you are doing what’s best for you.

It keeps you going you when times get tough

Those tough days can REALLY get the best of us at times. And it can be easy to lose sight of why we work so hard to try to make our dreams happen. But when your why is strong it allows you take leaps (and sometimes baby steps) toward our goal. If you’re having a bad day or feel like you’ve lost your sense of purpose in doing what you do, keep reminding yourself of why you got started in the first place.

Asking yourself “What is my WHY?” might actually reveal that you don’t have a why. And that’s okay! It just means that you have an opportunity to dive deep inside of you, evaluate your goals and create that plan of action. Ask for help! Look around you for motivation! But always remember that your WHY has to come within!

XxOo Tasha

Do you need help finding your why? Maybe you know you should be living a healthier life but are not sure where to start? I encourage you to reach out to me! Don’t be scared or shy – this is MY WHY! This is why I blog, and became a nutritionist and help so many people start living a healthier life! coachtashakaye@gmail.com (My service is ALWAYS free to my subscribers!)

Uncategorized

Friday Favorite Recipe + Upcoming Events!

February 26, 2016 CleanEatingMamaLeave a comment

Happy Friday!

Do you have any big plans for the weekend?

I literally just made one of the BEST tasting smoothies EVER! And I knew I HAD to share with you! It tasted like a chocolate milkshake… seriously the best breakfast ever!

Chocolate Breakfast Milkshake

1 serving of vegan chocolate superfood
1 large handful of spinach
1 half frozen banana
1 tsp PB
almond milk / water blend (8 oz almond milk / 10 ounces water)
ice to thicken

Blend away, baby! And then be prepared for brain freeze because you will want to drink this FAST! It is SOOOO good!!!

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FREE CLEAN EATING GROUP

Today is the LAST DAY to join my Clean Eating Group!

In this FREE group you will learn the in’s and out’s of Clean Eating, why it is SO important, how you can make lifestyle changes that will last, why Clean Eating is the umbrella to many healthy eating lifestyles (vegetarian, vegan, paleo, etc) and how you can be successful with your own Clean Eating journey!

In this FREE group you will receive recipes, meal prep tips, worksheets, meal plans, grocery lists, be able to ask me direct questions, connect with other clean eating individuals and so much more!

So let me ask you again: ARE YOU IN? If so, please find my private facebook group and ask to be added – simple right??!! You will receive more information and directions once you are added to the group!

https://www.facebook.com/groups/416138498588248/

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Summer Lean Down Bikini Boot Camp!

I only have 5 spots left in my Summer Lean Down Boot Camp! Are you needing to lose 5-15 pounds before summer? Then this might the program for you!

NO DIETING
30 MINUTE WORKOUTS
SIMPLE YET EFFECTIVE MEAL PLANS
NO COUNTING CALORIES OR WORRYING ABOUT PORTION SIZES
1:1 SUPPORT AND ACCOUNTABILITY

This is lifestyle plan based on REAL, CLEAN FOOD. No dieting allowed!

The workouts are fast yet VERY effective that can be done at any fitness level!

Is this the motivation you have been looking for? Please click here!

Spots fill quickly so grab your spot today!

Uncategorized

Clean Eating Food Journal

February 21, 2016 CleanEatingMamaLeave a comment

Hi friends!

I thought it would it be fun if I compiled all of my meals into one post to show you just how simple and easy clean eating is!

Breakfast – 2 whole eggs, broccoli, oats with cinnamon and stevia and black coffee

Lunch – steamed green beans, baked tofu, a small apple and peanut butter

Snack – unsalted roasted almonds

Dinner – Large salad which had baby spinach, orange bell pepper, green onion, raw zucchini, black beans, salsa and guacamole

Every meal is loaded with nutrient dense, WHOLE foods! Keep in mind that I don’t meat so I eat beans/tofu/eggs for my protein. I try to keep each meal super colorful as I know I am eating a variety of fresh foods. Plus, it just looks pretty!

Clean Eating is SUPER SIMPLE! I know that it may be hard to change – I know it’s HARD to change your current eating habits! But I want you understand that you body is a temple and you need to be feeding it health, nutrient dense foods all the time! ❤

Are you still struggling with your eating habits? I encourage you to join my FREE Clean Eating group! In this group we will talk about food choices, recipes, habits, self love and so much more! ❤

XxOo Tasha