Dueling Dessert Recipes - Chocolate or Fruity?

Jun 21, 2019

We have been so curious to know, what type of gut-friendly recipes do you want to see the most of... and you all answered! 

Desserts! 

Since we are pretty torn on chocolate sweets or fruity sweets, we figured why use the word "or" when we can use the word "and". Cue: mindset hack. 

Scope out two of our favorite gut-friendly recipes- gluten free, refined sugar free, dairy free, wheat free, egg free. Flavor-FULL.

 

Black Bean Brownies

What you’ll need:
1 1/2 cups black beans (drained and rinsed well)
2-3 tbsp cocoa powder  
1/2 cup almond flour
1/4 tsp salt
1/2 cup pure natural maple syrup
1/4 cup coconut
2 tsp pure vanilla extract
1/2 tsp baking powder
1/2 cup to 2/3 cup semi-sweet chocolate chips
optional: almond butter and maple syrup drizzle

Preheat oven to 350F. Combine all ingredients except chips in a food processor, and blend until completely smooth. Fold in chocolate chips then add to a bake safe dish or tin. Bake for 15-18 minutes, then let cool at...

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How to MOVE. that nagging inner voice OUT.

Jun 19, 2019

You have asked. We are sharing.

How to shut that internal critical voice up:

 1- Name it. Yes, really.

2- Acknowledge where it is coming from. This take a little bit of digging, but it’s so worth it. Think old narratives, limiting beliefs, messages we were sent growing up.

3- Don’t blame that place of origin. We all do the best we can, at any given moment.

4- Take responsibility for changing the voice. You have full control over it.

5- Rewrite the script. Step out of the low-vibes.

6- Practice-Practice-Practice.

7- Get Support.

This isn’t a quick fix…. But it IS a life changing shift.
Doubtful? 
Ask our MOVE.rs.

We have watched more of them lose weight, gain confidence, get PR’s, find new jobs, leave relationships, start relationships, sign up for races, sign out of races, manifest goals, take risks and more. And while the community and accountability helped- we know it was helping them shut that inner voice up, that made it all happen.

And of...

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She Finally Stopped Fearing Her Bikini.

Jun 18, 2019

A DECADE, of dreading being in a bathing suit and just WEEKS in our program this MOVE.r was in completely different shape.

 
“This is the first time in my life I’ve been on a beach and I am not wasting every single second of my day freaking out…… I’ll thank you both again and again until the end of the world.

 Fad diets don’t work. They just don’t.

 

They DO serve a purpose- they generally have people making healthier choices and thinking about what they put into their bodies. BUT they don’t work, long term.

Digestion, nutrients in food, food combining… none of these are fads.

 

We see time and time again, similar results to this case….. Decade long struggles with counting all the things, trying to “burn off” food, manipulate the body or restrict intake.

 
In just weeks of our program, MOVE.rs are making life-long changes they didn’t even imagine could be possible… cue:...

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Protein Muffin MOVE.s

May 08, 2019

We confess- we don't do a whole lot of baking because measuring and attention to detail isn't our zone of genius. At all. But we will certainly make an exception for these... anytime. 

 
We adapted these muffins from a couple of different recipes- one was a dessert we really liked from Chocolate Covered Katie (follow her if you don't!) and the other an energy muffin from Shalene Flanagan (again, follow if you don't!). The goal was to have a performance based muffin that is light enough to have before a workout yet nourishing enough to get through the workout. 
 
We sampled them in the kitchen all last week. Over and over... just to be safe, for all of you. Then we really put them to the test when Mel headed to Salem, MA for a 20-mile road race. One muffin pre-run and she was good to go! 
 
 
These fuse together protein and anti-oxidants from almonds, with the electrolytes, potassium and natural sweetness of bananas, combined...
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Self-Care is not Selfish. A Lesson from Leyden.

Oct 03, 2018
Self-care was never really my thing. Validation via approval of others was my move. I eagerly, and at times, desperately, sought to prove my worth by measures of extreme; putting myself out, to do what I thought I was "supposed to do" or taking on tasks, endeavors, relationships or even jobs because it was what I believed I "should do." 
 
Since I was living out of alignment with my true self, there was this constant weight and disconnect.  Self-sabotage crept in at the most opportune times. And I believed running on empty showed my strength, worth and value. If It wasn't stressed and overwhelmed, I wasn't working hard enough. And self-care, mindfulness and awareness; who actually has time for that? Definitely only people with less on their plate. I had too much to do to make time for that nonsense. 
 
Leyden changed that.
 
When pregnant, self-care presented as a necessity for the first time. I had to slow the F down, start eating...
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4 Season Pumpkin Smoothie

Sep 24, 2018

I get it... it's July. Pumpkin craze starts in September. But if you know me, you know that I know what I like and seasons need not apply. I drink red wine on hot days, eat nachos on Thanksgiving and am driving my third Nissan. Add pumpkin to my list of "un-seasonal love." 

 

When I first made this pumpkin smoothie recipe, I was training for my fifth marathon and focusing on my fuel and nutrition as I was looking to improve my performance without significantly altering my training program. My admiration (read: runner crush) for Shalene Flanagan led me to follow many of her tips. One of her go-to pre and post foods includes sweet potato. Sweet potatoes are filled with vitamin A, vitamin C, vitamin B6 and potassium, all of which support energy. 

 

But back to pumpkin. Since I was out of sweet potatoes, I opted to substitute canned pumpkin in my post workout smoothie. Because our bodies work hard at recovering and repairing muscles,...

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