Pumpkin Pie...For Breakfast!

Rules. So many rules that we feel like we HAVE to follow in order to be “successful” or be at our best. But I believe this is a false equivalency. I have found the key to my “success” or what I prefer to call happiness is ditching the rules! Listening to my intuition and allowing myself to live authentically – in a way that is real and unique to me, has made all the difference. I used to go to EXTREME measures to follow the “rules” so that everything would look just right.  Even though it may have looked like I was on the path of righteousness, it was smoke screen. I was drowning on the inside and the outside soon reflected this internal state. 

So, I decided to ditch the rules.  

There was an interesting article in the Huffington Post yesterday that touched on this very subject. Many of us try and impose arbitrary food “rules” in order to manage our health. Well, I challenge you to try something new…have pie for breakfast!

The chill in the air and the feeling of fall had me craving some warm pumpkin pie! So, I listened to my body and made pumpkin pie oats for breakfast! Soo delicious packed with vitamins and essential nutrients.  A simple mix of raw oats, flax, chia seeds, pure pumpkin, plant fusion protein and coconut milk. Topped with granola, banana, strawberries and almond butter!

I was feeding my body and soul!  I have written about primary food before. Feeding your body in a way that satisfies the soul is essential to health. You can absolutely enjoy good, whole health AND your food! You may have some rules running through your head that make this seem impossible – but I would urge you to quiet those voices. Crowd out the rules and ideas that you have to be “perfect” by some outwardly imposed standard. Set your own standards. Be perfect in your uniqueness. Be an individual and IN-Power others to do the same. And while you’re at it…have some pie for breakfast!

What rules are you going to ditch today?!

Rock n’ Rocket Fuel

What a week! First the Beyond Sport Summit, followed by an impromptu Cornell Softball reunion for the Philadelphia Rock n’ Roll Half Marathon and a very special birthday celebration to top it all off.  I am going to need some extra fuel!

With an absolutely jam-packed week filled with fun and exciting events and opportunities, it got me thinking about the different kinds of fuel we need throughout our lives. Above you see my pre Half Marathon rock n’ roll oatmeal bowl. A heaping double serving of banana oatmeal with flax and chia, topped with berries, granola and almond butter. So delicious and IN-Powering! Finished 13.1 miles, no sweat! ( Well… maybe just a little! )

Food, however, is only one type of fuel.

Early Sunday morning, as the sun was rising, I was running down Market Street surrounded by thousands of people who were all headed toward the same finish line.  Yet, each of us was feeding on a different type of fuel. Some were driven by a need to achieve a record time; some were driven to fight for a cure, while others were there in memory of a loved one. No matter what the motivation, the result was the same – the drive to achieve, to accomplish a feat that, perhaps, was once thought impossible. All along the course, your body gives you reasons to give up, to back down, but with the right fuel – we are unstoppable.

Following the race and after fun finish line meeting with friends, I was blessed to have the opportunity to celebrate with my family for my Mom’s birthday.  My family is an endless source of fuel. They are supportive and encouraging and never back away from a challenge. My family is the most incredible source of fuel and they are a major component of my IN-Power.

My mom is an inspiring and warm woman. I have admired her my whole life and over the past year, I have gotten the chance to really know and understand what an incredible person she is. I am so very blessed and grateful for her. 

Fuel can come in many forms. Organizations or opportunities that engage your passion, events that spark your inner competitor, family or friends that provide love and support or a bowl of delicious over the top oatmeal! They are all the things that go into building our IN-Power and make it possible for us to achieve more than we ever dreamed possible!

What fuels you?

Change is in the Air..

There was a time, not all that long ago. that I would have quickly, and without much hesitation, turned down almost any and every invitation for dinner, drinks or any kind of social engagement that interfered with my “healthy” lifestyle. I had a very strongly held belief that I could only eat specific foods and had to abide by my “training” routine in order to stay fit.  Well, I followed these rules for a few years and was not only unhealthy but I was also unhappy. One day, with the help of several incredible people, I decided I wanted and deserved more.  So I got to work on building my IN-Power and learned what real whole health was really about.  Now, I seize the opportunity to not only enjoy the company of incredible and inspiring friends, new and old,  but also savor the delicious food that Philadelphia has to offer!

Melograno Rustico Plate

The picture above does not do the Rustico plate appetizer justice. The combination of char grilled and marinated vegetables paired with the crostini topped with olive and white bean tapenade was even more amazing than it sounds...yes it is possible!

Although many people believe that in order to eat well and live a healthy lifestyle you must religiously monitory you intake and prepare your own food, I would argue a different point. A healthy lifestyle is one in which you experience joy, peace and love. Food is only one form of nourishment. In order to be healthy, it is imperative to be able to enjoy a wholesome meal out, because the real, primary food of relationships, is much more nutritious than any super food salad will ever be!

With that said, the business of the last week had me craving some good home cooking! The slight crisp chill in the air and the promise of the changing season had me craving one of my favorite dishes that combines the best of late summer and fall seasonal ingredients!

Enter eggplant and fig capponatta with home made sausage and sweet potato hash!

      

This meal is so incredibly satisfying, and nutritious! It was the perfect end to an amazing week! Keep an eye out for the recipe in this month’s newsletter!

Have you made any whole health changes lately?

"You cannot be what you cannot see.."

Over the past few days I have had the extreme pleasure of taking part in the Beyond Sport Summit. Beyond Sport is an incredible global organization that promotes, develops and supports the use of sport to create positive social change across the world. Over the past few days I have participated in expert panel discussions and presentations by innovators in the field of sport and positive youth development, both domestically and abroad. Professional athletes, heads of government, industry executives and the leaders in the non-profit sector, came together to share best practices and inspiration for building a better generation of children through sport.

 As a firm believer in the power of sport and physical activity for positive youth development, I was certainly at home among these outstanding individuals and organizations. There were so many incredibly moving speeches and discussions that resonated with my mission to help develop the IN-Power of women of all ages and female athletes, in an effort to build a healthier generation.

One sentiment that has been running through my mind since the moment it was shared came out of the Social Change: View from Industry Leaders panel. Jean Afterman, Senior VP and Assistant GM of the New York Yankees, shared a piece of advice she received many years ago.

 “You cannot be what you cannot see.”

I could not think of a better way to articulate the power of visualization and believing in your IN-Power to achieve your goals.

No matter what you dream of doing: getting a promotion, winning a state championship, losing weight, gaining weight, running a marathon, walking 30 minutes a day, if you spend the time and really visualize yourself living the life you dream of, it will absolutely come true.

I am a living testament to this mantra.  While I usually share edible recipes in my posts, this recipe is one for primary food...

 Recipe for Living Your Dream Life

·         Sit in a quiet place, close your eyes and take a deep breath in
·         Visualize yourself living your ideal life
·         What are you doing?
·         Where do you live?
·         Who is around you?
·         What is your lifestyle like?
·         After ample time, open your eyes and write down what came up for you
·         Write down one thing you will need to do to make that happen
·         Spend a little time each day revisiting this list

       Follow your heart and intuition each day, and notice how the life you dream of begins to unfold before you.  One thing I have come to find over the past few years is that if you are doing things for the right reasons you  will always end up exactly where you are supposed to be.

 What does your dream life look like?

The IN-Power of What We Tell Ourselves..

Every day is an opportunity to experience the beauty around you!  Each day our experiences of happiness, joy and satisfaction are a direct manifestation of our perceptions, or our self talk. 

As a very wise man has ingrained in me since the time I was young, 'We are what we tell ourselves about ourselves.'  

This can be an overwhelming concept. Deciding to take ownership of our own emotional state can be scary.

But it is also IN-Powering!   

  I like to start my busy days with overnight oats and spoons that talk!

Although it may have taken me longer than he would have liked to fully grasp the power of self talk (lets be honest, I am still working on it, it is a continuous work in progress) the adoption of regulating and maintaining positive self talk has had a DRAMATIC impact on my life. For better or for worse, my mind is programmed to produce motivational mantras in times of struggle or stress.  Being that my father spent a great deal of time ensuring that all of my athletic activity, success and failure, served to teach me something about life, I often view events in life as just part of the “game.” 

When things do not work out exactly as I had hoped or planned, “No one hits a home run every time, sometimes you strike out.  Re-focus and adjust for your next at-bat, ” runs through my mind. When I get nervous about trying something new or taking on a seemingly challenging project or endeavor, “Trust your stuff,” echoes in my mind. 

Undoubtedly, it is easier to allow our internal state to be affected by the external world. However, the external world is completely beyond our control. Allowing our personal happiness or satisfaction to be impacted by circumstances beyond our control is a recipe for emotional swings and a lack of peace. By focusing on the IN-Power of positive self-talk, I am able to maintain a sense of peace and happiness on a daily, consistent basis.

Maintaining positive self talk is much easier said then done. Like any other skill, it takes practice.

One of many gratitude journals! I love owls :) 

A gratitude journal is a great place to start! I started a gratitude journal several months ago and now have several!  It was truly a life changing practice.

3 keys to IN-Powering Self Talk

1.     Accept yourself unconditionally, as you are, in this moment.

2.     Be grateful: journal or document at least one thing you are grateful for each day.

3.     Talk to yourself as you would talk to others. Be kind, generous and encouraging.
 

    Today is a great day to live IN-Power! What is one positive thing  you will tell yourself today?!

A Shore Thing

Labor Day weekend comes to an end. That means, for most of us, back to work, or the start of school!  Hopefully the holiday weekend allowed for some relaxation and fun.  As I was sitting on the beach, feeling the warm sun and listening to the waves crash in a constant rhythm, I started to reflect on how truly grateful I am that I have found a place where I can completely let go. With a crazy schedule that is filled with meetings, deadlines, projects and opportunities, it is very easy to find myself running around constantly from one thing to the next.  Don’t get me wrong – I enjoy everything I am doing right now, but it is not sustainable for the long term.  In order to live IN-Power, it is essential that rest and relaxation be incorporated into my schedule.  

View from Cape May Shore!

As early as I can remember, my family has been spending summers in Cape May. My Pop and Granny have a home there. It is a small, quiet, perfect home that holds some of my fondest childhood memories.  To this day, it is one of the few places in this world where I feel completely at ease and relaxed. Time slows there; life is lived at a different pace.  I have no issue with sitting for entire days taking in the warm sun, reading or just letting my mind wander, and enjoying the sea breeze as the sunbeams glisten off the waves.  It is truly my little slice of heaven on earth.  

Dinner view from Lobster Dock

I started thinking about the importance of having a place to go that is my “sanctuary.” It is critical! Even when time does not allow for a trip down, I can close my eyes and imagine – hearing the seagulls and the waves crash in.  For those who are trying to achieve a healthy lifestyle and balance a busy schedule, one key tip to success is finding your “Cape May.” Everyone has a place, a person, an activity...something, that brings them to that place of complete peace and joy. In order to thrive we must allow time for rejuvenation.  

I hope on this Labor Day holiday weekend, you were able to take the time to thank yourself for all the hard work you do and enjoy some well deserved down time.  If you take care of yourself you are able to better care for others!

Taking in the sunset

Do you have a place you go  or something you do to unwind?

Real Life Whole Health Made Easy!

After a long day, it can be extremely easy to give in to fatigue and make food choices that do not serve our health. For me, that can mean choosing not to eat a real meal, for some it may mean diving into a bag of drive through.  I mean the reality is, when you walk in the door at 6:30 or 7 with a growling stomach and a to-do list, cooking a meal from scratch can seem daunting.  The trick to maintaining your nutrition on a busy schedule is the cook once, eat forever method!

Ok, forever is a stretch, but you get my point. By taking 20 minutes to cook some quinoa one day on the weekend, you have a quick base for a meal that allows you to pull together delicious, wholesome meals in 10 minutes! I think we can all agree we are worth 10 minutes!  I shared the Sumer Salvation Salad with you, but that was only the beginning!

Quinoa is such a nutritionally dense super food and incredibly versatile.

Use it over a green salad with a fried egg for lunch…

It is a delicious combination and travels well!

 Can also use it as a sidekick to your veggie stir fry…

 …and even as quinoa porridge for a delicious breakfast!  

No oatmeal or quinoa porridge is complete without toppings of course..

Berries, granola, almond butter and coconut milk..mmm!

The possibilities are endless! I made a pot of quinoa last Thursday and have enjoyed the above, delicious and satisfying meals all weekend and on Monday, without getting out a pot!  So cook one pot of quinoa and eat like a queen for the next week and repeat!  You deserve it!

Enjoy!

What is your favorite easy healthy eating tip?

Pot O’Luck!

As a lover of whole foods and healthy eating, I have sometimes felt like an outsider when it comes to social situations. In the past, I believed that the only way to stay true to my “healthy ways” was to isolate myself.  While I was eating very nutritiously, my health suffered. Proper nutrition is only one piece of the whole health picture. Lacking meaningful connections and relationships, I was lonely and consumed by food thoughts.  I was surviving, not living. Luckily, I was completely mistaken about the need to be alone in order to eat healthy! As it turns out, there was not need to choose between living a life that is in line with our health beliefs and goals, and being a member of the human race!

Instead, I decided to be my authentic self, prepare wholesome and delicious food, not only for myself, but for others as well!

With some simple pre steps, it can be easy to enjoy every last minute of summer fun while nourishing your body, and soul!  Have a last minute BBQ or potluck jump on to your social calendar but you are afraid to go and be forced to sideline your health goals? I have been there!

This easy Summer Salvation Salad recipe had my last night when I was invited to a networking Potluck and needed something to bring - I had 20 minutes to prepare my food, myself and get out the door! 

Luckily, I had made a big pot of Quinoa the night before in preparation for the week.  Quinoa is an extremely dense source of nutrition, it is versatile and tasty to boot! 

Summer Salvation Salad!

Warning:  you will see at least 4 other meals (breakfast, lunch and dinner) made from this pot of luck this week!

I have heard many share the rhetoric of being able to be both healthy and social. So I wanted to share some of my tips for living a whole IN-Powered life! 

With some simple pre steps, like taking the 20 minutes to make a big pot of Quinoa one day, it can be easy to enjoy every last minute of summer fun while nourishing your body, and soul!  The trick? Cook once, eat…three, four, five times!

Big pot of luck :)

This Summer Salvation Salad is a complete meal in one, or can serve as a delicious side to the main course offered at the event. It is easy (literally came together in about 7 minutes) and very universal. I had people asking me for the recipe who clearly had never heard of a chickpea or quinoa before! 

By getting out and sharing your whole food prowess with others, you are sharing the best part of yourself and empowering others to do the same!  Make a healthy dish and allow everyone to enjoy it with you! You may be surprised how many people are grateful for your efforts and want to join your clean plate club!

So lets eat, drink and be IN-Power! 

Summer Salvation Salad

2 Cups cooked quinoa***

1 Cup canned chickpeas, rinsed and drained

1 cup each chopped tomatoes and cucumber

¼ cup chopped onion

¼ cup white balsamic vinegar or regular red wine vinegar

Juice from ½ lime

Salt, pepper, garlic, and any other fresh herbs you like or have on had for a flavor kick.

Combine all ingredients in a bowl or to go container, mix and refrigerate until ready to leave. The best thing about this dish: it can sit out all night with no worries of spoilage!

Want even easier? Combine chickpeas and quinoa in a bowl. Mix in a jar or container of fresh salsa, add a little pepper and oregano and refrigerate! In less than 5 minutes you made a gourmet side dish!

***Quinoa is a quick whole grain super food that can be made in large batches and stored in the refrigerator for about 2 weeks. (I make a large batch on Friday or Sunday for easy cook once , eat forever meals). The trick to easy wholesome eating is having things on hand and ready to go.  

What is your go to summer dish?

I’m in a Philadelphia State of Mind

Coming to you live from Center city Philadelphia! Survived my first week as a city girl again. The move in process was an incredible experience. Fun, stressful (physically and emotionally), exciting, nerve racking, blissful and sad ( going to miss my home) all wrapped up into two very long days. But a few hours into city exploration and I was excited and ready to go!

 

After my IN-Powered breakfast, (oatmeal with berries, banana, granola and almond butter!) and daily email catch up while watching the news, I decided to head out to break in my new gym membership! Just as I was finishing up, I glance over my shoulder to get a better look at the unidentifiable moving object that caught the corner of my peripheral vision.  My cat-like curiosity took control and I immediately sprung to my feet and headed towards the scene. Low and behold, there he was. Legs crinkling and squirming desperately trying to flip right side up, was a rust colored insect that looked to be about 6 inches long. I caught the eye of a fellow gym member and asked, “Umm, excuse me, but is that a cockroach?” He laughed and then grimaced and replied, “ Oh, gross, ya!”  We enjoyed a laugh over the sighting and quickly, but kindly, disposed of the intruder, I heard he was late on his membership dues anyway!

Some may think that a cockroach would be reason enough to seek physical fitness elsewhere, but not me. Just a few months ago I probably would have been so outraged and decided I was going to be miserable here.  But not anymore.  I have a new perspective - positive and forward-looking.   Having a positive outlook is not simply a practice in turning that frown upside down. No, quite honestly, I believe that those who are consistently in a hyper state of happiness may be faking to hide the truth. The truth is life is full of mountains and valleys, black diamonds and bunny hills, ups and down, home runs and strikes outs looking with the bases loaded (its how my mind works), whatever you want to call them. There are exciting moments, happy moments, sorrowful moments, overwhelming moments, blissful moments and disappointing moments. But they are just that, moments, passing like clouds. 

They take different shapes, sometimes resembling a familiar image that we recognize and sometimes they are completely unique. But moments, like clouds, are beautiful in their own right, just as they are.   It is simply a matter of perspective. We can choose to look down and focus on all of the cockroaches that share our space, or we can look up and enjoy the laughter and friendly exchange that the cockroach provided. I choose the latter. There are always reasons to look down and focus on what did not go well. But there are far more reasons to look up, be friendly, be real, be grateful and look ahead to the day unfolding.  You never know where it may lead.

Living the Whole Life

Welcome to The Whole Peace! My name is Ali Tomlinson and I am the founder of IN-Power Health & Wellness. The Whole Peace is a blog that I hope you will find as useful as I do.  The daily grind can be consuming.  Life has a way of seeming to move so fast that it becomes hard to take care of ourselves properly.  A little over a year ago, I was blessed with a very unique opportunity. I was forced, a matter of life and death, to stop and smell the tulips (literally).  During the recovery process that changed my life, I developed a new appreciation for the meaning of health and the beauty of making a daily effort to live a whole life, filled with joy, peace and gratitude. 

Tulips Outside Presbyterian Church!

 I can appreciate that this may sound a little “crunchy” but I can assure you I am not writing to you from a secluded cabin in the woods. In fact, I am currently sitting in my 7^th floor apartment in Center City Philadelphia, enjoying the sound of the trucks, cars, sirens and people down below -or what I like to call the city birds J  A year ago, I would have not been able to sit peacefully and write without racing thoughts of anxiety, self doubt, and food. In fact I could barely sit still at all. But more on that to come later!

View Out my window!

 I am very passionate about what I refer to as whole health and wellness. Being a healthy individual is about so much more than food and exercise.  There are so many components to living a whole, healthy life: relationships, finances, career, creative activities, spirituality and intellectual stimulation are just a few.  As humans we are multifaceted and unique. Therefore it seems odd to cling to beliefs that there is one right diet, exercise program, religion, or path to a successful career that will work for everyone. Living a whole life is about seeking out and engaging those people and activities that ignite the light within you. The Whole Peace is about sharing the experiences of seeing each day through a new lens., a lens that is finally in focus.  To paraphrase the Greek philosopher Epictetus, it is not the things that disturb us, but the view we take of things.

No matter what your current situation, living a whole, balanced life is possible. I look forward to sharing ideas, tips and adventures as we explore all that the days have to offer and experience The Whole Peace. So stay tuned, Philly is bound to provide a whole lot of food and fun!