All Posts By

Maddie Jacobs

Let’s Go Ride a Bike

By | All Posts, Health & Fitness

With the three-day weekend ahead and the end of Utah’s Bike Month approaching, there are a lot of reasons to get outside in this beautiful season and ride your bike. Utah has a variety of trails for all skill levels to explore. Here are four options listed from south to north:

 

Provo area

Provo River Parkway Tail

  • 15 miles
  • Starts at Utah Lake and goes into Provo Canyon
  • This is a beautiful trail to take into the canyon following the Provo River. You’ll pass Bridal Veil Falls at the northern end for a rewarding view (and a cool-down if needed).

 

Orem to Lehi

Murdock Canal Trail

  • 17 miles
  • Goes from 800 North in Orem to Timpanogos Hwy in Lehi, passing through seven Utah County cities
  • The original Murdock Canal was built in the early 1900s in an effort to bring water from Provo Canyon down to farms throughout the valley. Now the water runs through a pipe that the Murdock Canal Trail sits on.

 

Lehi to Salt Lake City

Jordan River Trail

  • 45 miles — but you can start and stop at any point
  • Parallels the Jordan River going from Utah Lake to the Great Salt Lake
  • This trail includes urban fishing bonds, cultural centers, demonstration gardens, shopping areas, parks and more!

 

Draper

Porter Rockwell Trail

  • 3.5 miles
  • Begins at Draper City Park in Draper, UT and goes to The Point of the Mountain Trail (which you can continue on)
  • This trail follows an abandoned rail corridor through the suburbs south of Salt Lake City. This trail is great for both walking and biking and offers beautiful views of the valley and mountains.

 

In addition to getting out on the trail, there are some engaging bike events tomorrow and in the upcoming weeks! Check out the dates and locations below or click here for all the details.

 

There are so many great bike trails to choose from — what are your favorites?

Coconut Chai-spiced Overnight Oats by Fueling Function

By | All Posts, Cooking, Health & Fitness

Hi! I’m April Tafoya, I run and healthy food and wellness blog called Fueling Function. I’m delighted to be part of the Salt Lake Women’s Show this year, presenting in the Fitness niche. Because nutrition is such a big part of my life and my business, I’ll be sharing a 20-minute meal prep demo during the event. Both show dates, April 27 and 28, you can catch me showcasing an easy, meatless option that you can prepare on Sunday and enjoy all week.

I’ll also be giving away and Instant Pot to one lucky participant, so I hope to see you there!

Today, I’ve got an easy-peasy breakfast recipe you can prepare on Sunday and enjoy all week: Coconut Chai Overnight Oats. Overnight oats became an overnight sensation a few years back because there’s no cooking involved. Simply combine a few pantry ingredients, add milk the night before, then refrigerate overnight. Overnight oats are also a popular choice among plant-based dieters because it’s so filling and contains no animal products.

 

Overnight oats are adaptable, too! The crucial ingredients are rolled oats, chia seeds, and your choice of milk. The rest is up to you!

  • For extra protein, add Greek yogurt or protein powder.
  • For fruity oats, mash a banana inside and top with fresh fruit.
  • If you’re feeling indulgent, add a dollop of peanut butter and chocolate chips.
  • And if you’re a chai tea lover, keep reading for one of my favorite combinations.

This oatmeal jar is reminiscent of a chai latte (or a warm bear hug, if you ask me!) I used pumpkin spice blend to achieve the chai-spiced flavor. There’s no pumpkin in pumpkin spice, just cinnamon, nutmeg, ginger and cloves (the same flavors are present in chai tea). It’s naturally sweetened with maple syrup and—best of all: there’s no cooking required. Enjoy!

Coconut Chai-spiced Overnight Oats

Yields 1 half-pint jar

 

1/2 cup rolled oats

3/4 cup milk of choice (Califia Farms Toasted Coconut-Almond Milk is my favorite!)

1/2 tablespoon chia seeds

1/2 tablespoon maple syrup

1/4 tablespoon pumpkin spice blend

1 tablespoon toasted coconut for garnish (see note)

 

In a half-pint mason jar or container, combine rolled oats, chia seeds, and pumpkin spice blend. Stir to combine.

The night before you’re ready to eat, add milk and maple syrup then stir gently to combine. Refrigerate 12-24 hours.

Garnish with toasted coconut just before eating.

 

Meal prep hack: Prepare 4-5 of the dry ingredients in jars for the week, then add wet ingredients the night before. So easy!

How to toast coconut: Preheat oven to 350 degrees. Arrange 1 cup of coconut shavings on a cookie sheet and bake for 5-6 minutes.

For meal prep recipes, training tips, motivation, and health education, visit my blog at fuelingfunction.com. You can also follow me on Instagram and Facebook.

7 Wellness Apps to Take Your Health to the Next Level

By | All Posts, Health & Fitness, Inspiration

Who here has fallen off the new year’s fitness resolution bandwagon? (*raises hand*) When it comes to fitness, we all have our excuses: lack of time, costly services, the constant struggle to follow a plan and meet goals. The good news? There’s an app for that! We’ve selected some top-rated fitness applications compatible with both Android and iOS. Each app is either very low cost or free—totally worth it regardless, if you ask us. Join us in getting back on track!

 

Aaptiv

App Store Rating: 5 stars

Google Play Rating: 3.5 stars

Aaptiv is the ultimate substitute for your favorite fitness classes. Top-rated on several sites, Aaptiv provides hundreds of classes to choose from, with the option of an instructional voice. Its audio format can also help motivate you through training for that marathon. Bonus: the app provides some awesome upbeat playlists. You’ll get the motivation of a personal trainer or fitness instructor in the privacy of your home.

 

Charity Miles

App Store Rating: 4.8 stars

Google Play Rating: 4.2 stars

 

Perhaps you already have a decent routine (because you’re doing better than the rest of us!) but need some extra motivation to keep moving. Charity Miles can get you off your rear for a good cause. Your walking, running and biking miles earn money for more than 30 world-class charities such as Habitat for Humanity and World Wildlife Fund.

 

DailyYoga

App Store Rating: 4.8 stars

Google Play Rating: 4.3 stars

 

Google Play selected DailyYoga as the Best Yoga App of 2017, and with one of the largest pose databases, it’s still a top contender today. The app has several classes available in the free version and is noted to be particularly good for beginners. Many classes are under 30 minutes, so you can finally fit yoga into your busy schedule. DailyYoga is designed to play nice with both Apple Health and Google Fit to integrate well into your overall fitness plan.

 

Headspace

App Store Rating: 4.9 stars

Google Play Rating: 4.6 stars

 

We are all about mental fitness! Headspace’s tagline is “Meditation and Mindfulness Made Simple.” Endorsements from the likes of Emma Watson and Gwyneth Paltrow, coupled with reviews from the New Yorker, Business Insider and more show just how popular this app is. It is one of the highest grossing meditation apps ever. Led by a former Buddhist monk, Headspace offers daily meditations for stress management, sleep and more.  

 

Johnson and Johnson Official 7 Minute Workout

App Store Rating: 4.7 stars

Google Play Rating: 4.3 stars

 

It may or may not have started the craze, but a New York Times article in 2013 certainly fanned the flames on the 7-minute workout trend. We suggest you go to the source. Johnson and Johnson’s official app, based off the findings covered in that article, provides detailed descriptions, instructional videos, a well-rounded library and an easily customizable routine. In addition, the app includes a timer—which is especially helpful for those who don’t have fitness-tracking watches or other devices. You just need your phone, a wall, a chair, and your body. Oh, and the app is 100 percent free. No excuses!  

 

MyFitnessPal

App Store Rating 4.5 stars

Google Play Rating 4.6 stars

 

Originally released in 2005, MyFitnessPal is an oldie and a goodie. The app is till rated No. 1 and No. 2 in for health and wellness in Google Play and the App Store, respectively. Powered by UnderArmour, it’s the mother of all smartphone calorie counters (Over 5 million foods in the database! An option to scan foods as you shop!) and one of the easiest tools on the market for nutrition and workout tracking. Feel free to check out the rest of UnderArmour’s extensive fitness app portfolio to pair with it. We might not ever not recommend this one.

 

Sworkit

App Store Rating: 4.7

Google Play Rating: 4.6

 

Not only does it have a catchy name, but Sworkit has also received some rather official endorsements, including from the American College of Sports Medicine. Although it does require some payment to unlock all the features, Sworkit is an extremely well-rounded exercise app. You can choose from yoga, cardio, strength training, stretching, etc., following an overall plan and subsequent workouts tailor made to you.

 

Maybe you’ve found your one true fitness-app-love on this list, or perhaps you’ve been inspired to go looking for something similar. Apps play off all the tried-and-true tactics of yesteryear—planning, tracking and motivation are key to achieving overall wellness. Your cell phone just makes it that much more convenient. Let’s get going again on those fitness goals!

Swap Flowers for Flourless Chocolate Berry Cake!

By | All Posts, Cooking, Health & Fitness

Maybe flowers aren’t your thing? How about treating yourself to a flourless chocolate berry cake?!

Wendy Paul of Core 7 shared another of the 150 delicious recipes from the Core 7 Fueled book below!

 

Flourless Chocolate Berry Cake

Serves 8-10

Fat 8  ||  Carbs  9  || Protein 4  || Calories 131

GF

 

 Ingredients

  • 6 eggs
  • 1 cup heavy cream
  • 2 cups semi sweet chocolate chips
  • ½ cup unrefined coconut sugar
  • 1 tsp. vanilla extract
  • Fresh berries for garnish

In a small saucepan, heat cream 1-2 minutes over medium heat until it starts to simmer. Remove from the heat and add chocolate. Let the cream stand for 2 more minutes until it has melted. Then start to stir the chocolate. It will come together to be dark, smooth and rich. Cool slightly.

Then gently stir one egg at a time, combining mixture completely before adding another egg. Repeat until all the eggs have been added. Add the vanilla and sugar, stirring to combine. Pour batter into a greased and parchment lined 8” spring form pan.

Bake at 325 degrees for 40-45 minutes, in a steam bath. Place another baking dish filled with 2” of water below the cake while baking. Remove from the oven, the cake will be a little soft in the center. Once the cake has cooled, top with fresh berries. Makes 12 servings.

 

Hope you get a chance to treat yourself, or if you feel like sharing, you can make it for Valentine’s Day! (And, if you’d like to check out all the recipes, you can buy the book here!)

I love myself because…

By | All Posts, DIY, Health & Fitness, Inspiration

In this first full week of February we’re focusing on YOU focusing on YOURSELF. We often give so much of ourselves to others and focus on all the other positive things about others, while neglecting to treat ourselves the same way we treat our BFF.

To start this off, we’ve got a printable for you! Pick which size you’d like (4×6″ or 5×7″), pick the design you want, print it out, cut it out, put it in your favorite frame and write yourself a message each day on the glass using a dry erase marker. That way you’ve got a daily love note to yourself of why you’re seriously amazing.

Download the 4×6″ printable

Download the 5×7″ printable

And if you feel like it — share it with us by using #slwslovesme2

Examples below:

Sending Greetings (Printable Postcard)

By | All Posts, DIY, Inspiration

It’s always a good idea to send a good message. For that friend you haven’t seen in months, or the one you saw this afternoon, print out the Hello postcard and send a positive message about why you love them their way! Click this link to print. (If you don’t want to mail it, you could even just save the image and attach to an email or message.)

And ask them if they want to come with you to the Salt Lake Women’s Show while you’re at it 😉

Let’s get Moroccan

By | All Posts, Cooking

We’re so excited to have Wendy Paul of Core 7 share one of the 150 delicious recipes from the Core 7 Fueled book on our blog today! I mean, LOOK HOW AMAZING IT LOOKS!

Moroccan Ragut with Poached Eggs

Serves 6

Fat 15 ||  Carbs  15  || Protein 38  || Calories 383

GF & Whole 30—no bread

 

 

  •  28 oz. crushed tomatoes
  • 1 tbsp. cinnamon
  • 1 tsp. chili powder
  • 1 tsp. kosher salt
  • ½ tsp. smoked paprika
  • 1 tsp. garlic powder
  • 1 small onion, diced
  • 1 tbsp. coconut oil
  • 6 eggs
  • 12-18 small turkey meatballs (prepackaged or use Moroccan Meatball recipe above.
  • Italian parsley for garnish
  • Rustic loaf of bread (optional)

In a large skillet, over medium heat, sauté the onion, in the coconut oil, stir occasionally, until onions are translucent, about 2-3 minutes. Then add cinnamon, powder, salt, paprika, and garlic. Heat, stirring to coat all the onions, 1-2 minutes until the seasons are fragrant.

Turn down the heat, and add the crushed tomatoes. Simmer for 5 minutes. Then crack the eggs one at a time and place them around the pan, with some space in between. Cover and simmer 5-8 minutes, depending on how you like your eggs. Remove the cover, and sprinkle the skillet with fresh chopped parsley for garnish. Serve with yummy bread.

Let us know if you try it and what you think! (And, if you’d like to check out all the recipes, you can buy the book here!)

Embracing Winter

By | All Posts, Entertainment

 

Happy winter! The snow has come again! If you’re ready to get out of the house, here’s some inspiration for what you could do this weekend. But first, make sure you’re bundled up.

Outside activities

There’s always the fun activities of building a snowman, having an epic snowball fight, making snow cream, or creating snow angels

 

…but if you’re looking to get further from home, there’s also:

Inside Activities

If you’re more inclined to stay warm inside, there’s still lots of places to go!

 

And if you decide to stay home, binge watch some Netflix and drink some delicious hot chocolate, that sounds good too.

 

Let us know what you did or if you have any other winter suggestions! Have a wonderful weekend!

Fresh start: Four tips for getting organized

By | All Posts, Home

We’re not Mary Poppins (although being able to fit a houseplant in our purse might be kind of fun). Sometimes we need some guidance organizing. So we looked to an expert: Marla Dee is the creator of the Clear & SIMPLE Way — a company that’s helped people for 18 years make organizing SIMPLE.

We’re excited to have her share her top four tips for making organizing simple this New Year!

From Marla:

We all want to be ORGANIZED!  But just thinking about all the clutter and chaos makes it overwhelming. We don’t even know where to start. The New Year energy is a great time to start fresh and get some simple systems in place. I am excited to share my Top Organizing Tips for the New Year!

 

TIP 1: Pick one small, medium and large project for each season.

So much of our stress over organizing is thinking that we have to do it all.  This is too much and so we never start.  This tip will help you get started and keep going.

Small Project. By small I mean a project that can be completed in 2 hours or less.  Let’s tackle your purse, wallet or briefcase.  Another great one is the junk drawer or office supply drawer in your desk. These are areas we are into every day and it feels great to get them organized.

Medium Project. This project can be done in about four hours on a Saturday morning when your energy is high. Great medium size projects are the kitchen counter or your bedside night tables. These are areas we see all the time and the clutter can drive us crazy.

Your Large Project will take a day or a weekend. Choose only one weekend of the 3 months so you can prepare and enjoy this project with your partner and family. Some great ideas for the winter are the toy room (now that new toys have come in), your clothes closet, or the home office.

 

 

TIP 2: Use the STACKS© System to learn the skill & make organizing easy!

The reason most of us dread and get drained by organizing is we don’t know how. It is a skill. Only 10% of the human population is born with the organizing gene. We wouldn’t expect a child to read a book without learning the ABC’S.  My STACKS system is a step-by-step approach that makes organizing easy and teaches you how. By asking only one question at a time, you are only making one decision at a time.  You will save time, energy and money if you do it this way.

  • Sort – what is it?
  • Toss – do I keep it or let it go?
  • Assign – where does it go?
  • Contain – what does it go in?
  • Keep it up – how do I maintain this?
  • Simplify – how can I simplify?

 

Let me bring this to life for you.  Haul all the clothes out of the closet and sort them first (according to type, colors, size, etc.). Once you can see what you really have (how many of that same top) the tossing becomes easier. After you have let go, the clothes that are left now need a spot so you assign a home, then ask about containers. HINT: Get all the same color hanger to transform you closet. Next ask how are you going to keep this up? You might schedule a seasonal or annual clear out with a girlfriend. Lastly, you could simplify by getting help from a friend that loves you and will be honest with you.

 

TIP 3: Consistent containers and containers inside drawers make a big difference.

When organizing the pantry or closets, get all the same color and type of container. This gives your project that final fabulous touch. Do you want neutral or bright colors? Do you want baskets or metal bins? Getting clear or connected containers inside the drawers helps so much with the small stuff to keep it organized.

TIP 4: Start all this with my GIFT to you — The ART of Letting Go eBook.

ART stands for Acceptance, Release and Trust. This free book will help you pick your project, take you through STACKS to get it done, and then get more resources to keep going: www.clearsimple.com/art/

 

ACTION: Take 10 minutes right now to choose your three projects for this winter season.  Talk with your partner or family if wanted. Then schedule them on your calendar. Get the ART of letting go book to guide you.

If you want some extra help in organizing, feel free to check out other great resources at clearsimple.com/resources, or contact Marla at 801-463-9090

You can also share your success with Marla on FaceBook.com/clearsimple/

Making your resolutions become a reality

By | All Posts, Inspiration

Happy new year!

 

Now that all the holiday craziness is over (anyone else exhausted, but also sad that the lights are starting to come down?), you may be feeling like it’s the right time to reflect, refocus and reevaluate for 2018.

 

 

New Year’s resolutions can be daunting. Full of hope and promise at the start, and then you miss a workout in the morning because you realize you’ve only been getting four hours of sleep. Eating is practically exercising, right?

 

Well, we’re here to help create realistic, achievable goals – and provide the plan to lay it out.

 

When making a goal, it’s best to be SMART about it. “SMART” meaning:

  • Specific – What do you want to improve? Be specific.
  • Measurable – Make a goal that you can easily measure your progress.
  • Assignable – Who will do what task in this goal? Probably you!
  • Realistic – Be realistic about the goals and the results that will be achieved.
  • Time-related – Give yourself a reasonable amount of time to acheive these goals. 

SMART goals go way back — they’re attributed to a November 1981 issue of Management Review that contained the article There’s a S.M.A.R.T. way to write management’s goals and objectives, by George T. Doran — and continue to be effective today beyond the business world.

Additional tips:

Write it down.

Or type it up. But, at least record your goals somewhere that is easily seen every day. By writing down your goals, you can both reference and be accountable for them.

 

 

Be detailed.

Want to “be healthier”? What does that mean to you? How will you be healthier? If that means more exercise, where will you exercise and when? And, for how long? What’s something measurable that you can include to help you to know you’re achieving your goal?

 

 

Categorize/Prioritize

Split your goals into categories or priorities such as education, fitness, health, relationships, spiritual or adventures/travel.

 

 

Try to focus on one at a time.

So you want to learn a new language, exercise five days a week for 30 minutes, go for a hike once a week, drink one smoothie per day, finish grad school, travel to three foreign countries, read for an hour a day, and spend more time with your friends and family? You totally have our support! But try to pace yourself. Attempting to achieve all goals in the first month of the year might result in a burn-out or a feeling of defeat where you give up on all of them.

 

 

Next day focus.

You made a resolution to work out five days a week, but this week you only worked out four. Give up while you still can? No! You’ve got a new day, another week ahead. Just refocus and do your best to reach your goal.

 

Do seasonal check-ins.

We recommend after setting your goals to make calendar reminders each season to check them and adjust what may be needed.

 

Involve others.

You don’t need to do this alone. Have your family and friends join in by making their own resolutions, and make some goals together. It’s always good to have something to work toward together.

See yourself achieving.

Imagine what it would feel like to achieve your goal at the different stages you’ve set. See it, believe it, want it, achieve it.

 

To help you out, follow this link to download a printout for all your new year’s goal-setting needs.