Challenge Day 32

HIIT Routine

Daily Abs

Fasting Day 14

STEPS SO FAR =  9,000

Full of energy today. Not one part of the day was filled with cravings, hunger or sleepiness. I would 

advise anyone to do a fast even if just for 7 days because the clean up your body is doing internally while you give it a break works wonders on inside and out.  I feel light and not so weighed down. 

Vocal coaching was successful today. We discussed upcoming projects and a very special one I will be working on tomorrow. I am thankful for the people that step in to help me reach my stars. I appreciate them very much!

Sub this with Coconut oil!

1) Cooking at High Heat - Some oils are unsafe to cook with at high temperatures, coconut oil is a great alternative. .

 

2) On Toast Instead of Butter - Simply use coconut oil instead of butter on your toast.

 

3) Eat it by the Spoonful - Coconut oil is that delicious and healthful. Enjoy one spoonful each morning.

 

4) Smoothies - Add one tablespoon of coconut oil into your favorite smoothie recipe and increase your energy with the oil's MCTs. 

 

5) Fry Eggs - Lightly coat the bottom of your skillet with coconut oil to create a non-stick surface and delicious eggs.

 

6) Popping Popcorn - A sweet twist on a classic snack! To make stovetop popcorn, you need a heavy-bottomed pan. First, add the coconut oil and popcorn to the pot. Coat the area of the pot with the oil, and use just enough popcorn to make a single layer over the bottom of the pot. Give the pot a little shake to make sure all of the kernels are coated with oil. Next, place the pot over medium heat. Put the lid on the pot, leaving it slightly open so that steam can escape. It should take about five minutes for the popcorn to pop completely.

 

7) Popcorn Topping - Instead of butter, melt a little coconut oil and pour it over your popped popcorn. Then sprinkle lightly with Sea Salt.

8) Oven Baked Sweet Potato Chips - Preheat your oven to 400 degrees. Thinly slice sweet potatoes to about 1/8” thick.  Place slices on a baking sheet and brush lightly with coconut oil. Bake for about 15 minutes or until chips are lightly brown.  Add salt to taste, and serve with salsa or dip. (Or just eat them plain – either way they’re delicious!)

 

9) Replace Vegetable Oil for Baking - Next time you make your favorite brownie recipe, replace the vegetable oil with coconut oil. Your friends will be begging you for the recipe.

 

10) Pan Frying - Next time you fry up a batch of sweet potato fries or a piece of chicken, use coconut oil.

 

11) Grilled Cheese with Coconut Oil - No need for butter the next time you are making a grilled cheese sandwich. 

                                                    Tips from Swanson

                                                                

Ciao, M

 

Challenge Day 22

BACK ON POINTE MORNING ROUTINE

SQUAT AND PLANK CHALLENGE

STEPS SO FAR =  5,583

Today I feel quite well. Cravings are at a minimum and I have no dizzy spells. I spent the day working on some music business and exchanging ideas with friends. The down time is sometimes the best time to find your next step and which direction to take it in. Positive vibes for exciting times.

Listen Up

More awesome coconut uses

Coffee Creamer

Deodorant

Diaper Cream

100 % gaga for this oil 

Walks

Comfortable Weather This Past Week

LOL 

Ciao , M

Challenge Day 13

WORKOUT

BACK ON POINTE MORNING ROUTINE

SQUAT AND PLANK CHALLENGE

STEPS SO FAR = 11,592

Apples = 2

A bit of a lazy day. Looking forward to the new year and the challenges I lay out for myself.

Missing my family quite a bit over these past few days but I know this part of my

journey will all be worth it in the end.

Whipped Coconut Oil Body Butter

 Less than $2 a jar this lotion works wonders.

    Super simple to make and literally only requires one

ingredient. Vitamin E oil and essential oils completely optional.

Wrap it in a up in a pretty jar and share it with a friend.

What you need:

• 1 cup coconut oil
• 1 teaspoon Vit E oil (optional)
• a few drops of your favorite essential oils for fragrance (optional)

1. Put all ingredients into a mixing bowl. Note: Do not melt the coconut oil first. It will only whip up if it’s solid.

2. Mix on high speed with a wire whisk for 6-7 minutes or until whipped into a light, airy consistency.

3. Spoon the whipped coconut oil body butter into a glass jar and cover tightly. Store at room temperature, or in the refrigerator if your house is so warm it melts the oil.

Tip: An electric hand mixer will work just fine or a high tech kitchen mixer will also do an awesome job.  Do not use a  blender or food processor with this coconut oil recipe, because they tend to warm the oil too much and prevent it from whipping up.

SideNote: Whipped oil should stay quite soft and not eventually harden up like it would in the glass jar just in its regular state. Some beading as it sweats is normal. 

                                                  Guide: from The Nourished Life

Ciao, M