Steps to Less Stress and a Mindset of Success

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Sometimes life can be stressful and it can seem hard to manage. However there are some simple ways to alleviate that with just a few mindset techniques. Here are some principles I personally use to keep myself in a positive state that's conducive to to my goals and overall well-being.

1.   Have SMART Goals In-Your-Face

Your goals need to be formatted smartly. Meaning Specific, Measurable, Achievable, Realistic, and Time-Oriented. Also have a way to measure or assess when you’ve accomplished them. For example, “I’m going to sell 5 units of product by the end of the week by midnight.” Regardless, if you make the goal, you need to make it happen and believe that it’s possible. If you’re goals are so big you’re not coming close to achieve them, it may be important to re-assess the time element or the goal. For example- becoming an Olympic Swimmer by next summer might not be very realistic for someone who doesn’t swim that often. Not only that, but you need to be reminded of your goals EVERY day. Have it on your vision board, phone background, in your morning meditation, posted up in y our kitchen, etc. By thinking about it and making steps towards reaching it every day and you will be successful in achieving it, while feeling more fulfilled. BUT Remember that you still have to take massive action and believe you can achieve it!

2.      Be on the Cause Side of the Equation

In life there’s two sides of the equation. Cause > Effect. It’s always better to be on the Cause side, in control of your emotions and taking responsibility for your actions and situations you put yourself in, along with your environment and the people you surround yourself with. You can choose to be a victim of your circumstances or you can step up and take ownership of your life. You may not control everything that happens to you but you can at least control how you choose to react to it. For everything life throws at us there’s usually an opportunity to learn and grow from it.

3.      Remember Perception = Projection

Your unconscious doesn’t recognize emotions it can’t relate to. The things you might perceive that irritate or upset you are subtle signs from your unconscious of things you may need to resolve or work on. Have a coworker whose messy desk bothers you? Where can you find in your life things are messy? How can you find a resolution for solving that problem? For unwarranted or irrational emotion there’s always something to assess.

4.      Know that having time has to do with having boundaries.

If you’re feeling like you have no time, it’s time to set boundaries. Who or what is taking up some of your time that doesn’t need to be? Are you watching T.V.? Engaged in unproductive meetings? Are you mindlessly scrolling social media? What are you doing in your life that is inefficient? Could you meal prep one or two nights of the week to save time spent cooking? Set up your schedule in advance and plan the most important things each week that have to get done. And then do not reschedule them unless you absolutely have to, but still make sure those things happen in the week. Outsource the small tasks that take up too much of your time if need be. You can always have more time, but you have to commit to scheduling it and then making it happen.

5.      Schedule time for Self-Care

It’s going to be vital that you take time for yourself to de-stress and center, and focus on your goals and intentions each day. Live intentionally so that your schedule doesn’t fall victim to randomness. Also, move your body! I don’t care what it is, make some time for exercise. Whether it’s walking or rock climbing, exercise is a TREAT, not a chore. It’s a chance to completely remove yourself from technology and the world and give time back to yourself and honoring your glorious body. It’s an oasis for your mind. Take advantage! No one can get mad at you for missing their calls because you were focusing on your health and wellness. Take care of yourself so that others don’t have to take care of you, and you can be a better person overall. The positive benefits from exercise and mindfulness are only going to trickle down into all other aspects of your life.

Now go write those goals, create that dream schedule, and make it happen! 😊

Feel free to contact me if you need help or have any questions!

Protein Nice Cream and Magic Shell

Most people who have seen the photos of my ice cream don't believe me when I tell them the ingredients and they find out it's secretly healthy (minus the pounds of sprinkles...). I usually have to repeat the ingredients twice for it to sink in..Being a dessert and crunchy food obsessed person I had to find a way to eat some kind of protein packed dessert on my bodybuilding prep, and thanks to a lot of searching the internet and Chocolate Covered Katie, I was able to adapt her recipe to fit my macros.

So here is my favorite ice cream recipe that I eat practically every night with no added sugar, plus plenty of protein and a healthy serving of greens. I hope you enjoy it as much as I do. :)

Ingredients:

  • 1 very ripe sliced frozen banana (the browner the better! Don't you dare throw out those old bananas!)
  • 1 tbsp PB2 (or peanut butter or nut butter of choice)
  • *1 scoop Vega Chocolate Protein and Greens Powder (or protein powder of choice) *this can be replaced by 2 tbsp pure cocoa for a richer and more ice creamy taste, but you won't get the protein and greens**
  • 1/5 cup Ish of crushed ice or regular ice (optional)
  • 1 splash of almond milk
  • 1 tsp vanilla (optional)

Instructions: Blend all together until smooth, perhaps freeze for a little bit for thicker ice cream consistency.

PS- If you don't have a banana already frozen, don't freak out! Just add a little bit more ice, mix it all up, and put it in the top of the freezer to chill for 30-an hour (or as long as you can stand to wait ;) )It may be more like soft serve, but will still taste just as amazing.

 

This magic shell is 1/3 of the sugar of store bought magic shell, less calories, plus only 2 ingredients! So no crazy chemicals and preservatives in your "nice" cream needed.

Ingredients:

  • 1 bar of Ghirardelli Intense Dark "Twilight Delight" Chocolate Bar (or 11 g vegan chocolate of choice)
  • 1 tsp coconut oil

 

Instructions:

  1. Melt oil and chocolate together in the microwave until completely melted, then pour over ice cream and top with sprinkles quickly so they stick!
  2. Enjoy the chocolately crunchy goodness for only 100 calories!

(This recipe makes 1 tbsp of magic shell)

Don't forget to comment and share on social media how yours turns out and tag @veganahannah! :)

 

Chocolate Chip Pumpkin Mug Cake

I want to thank Chocolate Covered Katie yet again. She is my hero. I’ve always loved her secretly healthy desserts and if it weren’t for her I think I would’ve gone crazy without desserts during my prep for my bodybuilding competition. As soon as I saw her post this flourless banana blender muffin recipe, I went to work adapting into a single serving portion to fit into my macros of low fat, moderate protein, and high carbs. This mug cake is deliciously moist, needs little if any added sweetener, and made of whole food ingredients with actual nutrition! If you think healthy food cannot taste absolutely amazing and decadent, this recipe will make you think otherwise.

What you need:

  • 1/4 cup ripe banana (the browner the better!)
  • 1/4 cup quick oats
  • ¼ cup cooked white beans (I use canned garbanzo rinsed well)
  • 1 heaping tablespoon canned pumpkin
  • 1 tbsp pb2 (or nut butter of choice)
  • 1/4 tsp baking powder
  • ¼ tsp vanilla
  • Splash of almond milk (or vegan milk of choice)
  • 2 Pinches baking soda
  • Pinch salt
  • Sweetener to taste (I use 1 packet monkfruit sugar, or you could use 1/4 tsp agave or maple syrup approx.)
  • Optional- 1/8 tsp each pumpkin pie spice, nutmeg, cinnamon, etc
  • Toppings:1 tbsp mini chocolate chips (I prefer “Enjoy Life” vegan brand)

Instructions:

  1. Measure out all ingredients and place in your blender cup (if you don’t have a smoothie blender or small blender, you may need to double the recipe- Lucky you! Twice the cake!)
  2. Scrape into a microwave safe mug or ramekin- the shorter/wider the mug the better for more of it to “bake”
  3. Microwave for 60-90 seconds (you could potentially use an oven but I’m lazy and unfortunately don’t have the instructions for it :P)
  4. Allow it to cool (if you have the willpower) for 5-10 minutes and enjoy!

Comment, Share, and tag @veganahannah when you make yours! 

Bodybuilder's Bunless Black Bean Burgers

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I’ve been a non-meat eater for over 15 years now, and surprisingly it never occurred to me that I could make veggie burgers from scratch until I met my roommate Maria in Ecuador a few years back. Her burger recipe was super simple and only consisted of black beans, carrots, oats, garlic, and spices, yet was amazingly delicious. My roommates Kamilya, Jazmin, Maria and I would regularly make them for dinner, and even got our fellow teacher co-workers to enjoy them as well!  Lately I was really craving veggie burgers and I tried to find some simple recipes online that would fit my macro-nutrient numbers for my prep. But all the recipes I found were way too high in fat!  So I decided I’d just have to experiment and make some myself! For my first batch I made a few mistakes including not draining my beans all the way, omitting seasonings, and trying to cook them in cupcake pans….lol..Let’s just say that batch wasn’t the best…

But I’m very content with this second one! These came out a lot firmer, making flax “eggs” really helped everything clump together, and using cookie sheets helped as well. For some people, they might like to make these a bit firmer by adding oats or walnuts. But for my required macros and the fact I’m eating them bunless, I’m not too worried about that. They didn’t crumble apart when I flipped them or put them in my meal prep containers, so I was quite happy. I also load them up with HEB Sriracha hummus and avocado, so I don’t need it to be super seasoned (plus I’m lazy with seasonings and spices lol). You can always taste the first few you make in your food processor and adjust the seasoning from there. 

What you’ll need PER batch: (each “batch” or serving makes 3 large patties, and I make 6 batches to prep 6 meals for the week)

  • 2/3 cup cooked black beans (drained and rinsed well)

  • 2/3 cup cooked quinoa

  • 3/4 cup matchstick carrots

  • 3/4 cup sliced mushrooms of choice

  • 1/4 cup chopped onion

  • 1 tbsp garbanzo bean flour (can sub for oat flour, oat meal, or almond meal if diet allows)

  • 1 tbsp Nutritional Yeast flakes (Bob’s Red Mill or bulk section at Sprouts or HEB, or you can omit if you don’t have it)

  • 1 tsp flax meal

  • 1/4 tsp garlic powder or minced garlic

  • 1/8 tsp each of salt, pepper, cayenne pepper, and cumin

  • Optional: fresh cilantro or parsley, jalapeno, chili powder, spinach, etc.

  • Highly recommended: 30g avocado and 2 tbsp HEB sriracha hummus per serving (it’s amazing!)

How to make:

  1. Make flax “egg” with 1 part flax meal and 2 parts water for however many batches you intend to make, let sit for 5 min

  2. Preheat oven to 380-400 degrees Fahrenheit

  3. Scoop all items into food processor or quality blender and just blend until all of its mostly chopped up

  4. Scoop out mixture and form into 3 patties and place onto baking sheets with parchment paper or silicone mat

  5. Repeat for however many batches you’d like to make. (For my meal prep and food logging purposes it was easier to make 3 patties at a time, but do it however your heart desires)

  6. Bake in oven about 20 minutes EACH side (Don’t forget to flip carefully!), or longer if you want them firmer

  7. Let cool for 15-20 minutes

  8. Load on top of lettuce or spinach and top with favorite burger toppings! The sriracha hummus and avocado are amazing though

  9. Enjoy!

Nutrition Information for 3 burgers (without toppings):

Calories: 383 Carbs: 67.4 Protein: 22.5 Fats: 4g Macro breakdown (68% carbs, 9% fat, 23% protein)

I hope you like them! Let me know what you think and feel free to ask questions!