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Extra excited for this week's episode, as you'll be hearing from some very special guests! Here's to good news... Sources: Created & edited by Kate Cherichello John Krasinski's Some Good News for inspiration Deanna Giuletti The Cantilina Family Lisa Redington Hunter Chadeayne & Kendall Barbera
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Wake up! Faster (& healthier) than coffee, get that blood flowing in just a few minutes. Open the body, stretch the muscles, warm it all up...and in just seven minutes you are ready to start the day. Part Pilates, part yoga, and fully breathing, this is the series I count on to wake up my muscles and brain first thing. Let me know how it goes! And if you have any questions, send them my way. Making positive changes in our world, no matter the size. Every bit counts. From changing the image of black fathers, to fighting for Juneteenth to be named an official holiday, to two best friends opening the doors for conversations on race in their front yards, and more... Just continuing in the sharing of happy things. Look for the good :) Sources:
Created & edited by Kate Cherichello John Krasinski's Some Good News for inspiration https://www.cbsnews.com/news/brad-paisely-have-a-beer-friends-rochester-new-york/ https://twitter.com/Goodable https://www.vogue.com/article/malala-yousafzai-nobel-peace-prize-winner-graduates-from-oxford Twitter.com -> Malala https://www.nytimes.com/2020/06/18/style/opal-lee-juneteenth.html?smid=tw-nytimes&smtyp=cur https://www.cbsnews.com/news/the-dad-gang-on-a-mission-to-change-views-of-black-fatherhood/ https://twitter.com/Goodable/status/1275076118689677312?s=20 5(ish) minutes to start your day being reminded of the good in the world. A few of the thoughtful & positive moments from the week. Dogs helping find COVID cases, Supreme Court long-overdue ruling, 67th wedding anniversary, and more....☀️ Just continuing in the sharing of happy things. Look for the good :) 🙂 Sources: John Krasinski's Some Good News for inspiration https://www.dailymail.co.uk/news/arti... NextDraft from Dave Pell https://www.technologyreview.com/2020... ️https://t.co/YG6l1CFvFo https://twitter.com/Goodable/status/1... ️https://t.co/tt0S3btodL  Jeff fell in love with a smoothie bowl at a local place a few months ago. While we love giving small businesses help, it was turning into an expensive habit. What it is? Essentially a thick smoothie with toppings, eaten with a spoon, that costs $11-13 out...and I made in five minutes with ingredients we already had. You can throw in pretty much anything you have in and make something yummy happen. If you want low cal high protein, easy. High cal, carb, and protein for building muscle and/or making a full meal out of it, easy. What follows is what I put in the pictured smoothie bowl-- which can of course be made into a drink as well, more on that below-- and then some more ideas of using what you may have in the kitchen already or can pick up via online or at the store. What I put in this one--
...I think that is it…? The next one I made was similar, but I added --
On both, I topped with a, I’ll call it, ‘lazy granola’ mix. I took almonds (I smashed them to make smaller but you can do what you’d like), oats, and coconut oil, put them in a pan on the stove while I put everything else together. Stirred every so often, and then dropped the mixture on top of the bowl. Nice crunch! For me, I like to try to make the lowest calorie option with the highest protein kick (that’s just my prerogative), so mine looked like this:
And then, as I wanted to drink this one rather than eat it in a bowl, I added a bit of water to liquefy it more than Jeff’s versions. Bowl- less liquid added, Drink- more liquid added. Blend, and voila. Just top with granola, coconut flakes, cinnamon, whatever you’d like.  There are a lot of ingredients listed above, I know! Do you have to make it that complex? Absolutely not! Can you still make a delicious smoothie or smoothie bowl with minimal ingredients? Yes! You can make it as ingredient-complex as you want. The key things are: -have something to make it sweet-- for me, that’s banana, blueberry, pineapple, apple, and/or mango. -have a source of protein. For me, that’s either a plain collagen or pea protein, which then makes the above sweet adds more important, or the new Clean Lean one, which is flavored enough that you can honestly just mix with milk and go. And, -a dash of fat. Perhaps more if you either a, need this as a meal substitute, or b, have an overall lower intake of fats and could use the extra, then add some or some more of the following--- as much or as little as you need/want:
You can see in Jeff's, to increase carb intake for him, I used more banana and also added oats. Always be conscious of portions, but this is not a ‘one cup of this and a tablespoon of that’ type of creation. Once you have enough of an idea of what a serving is, or how many calories approximately are in that handful/spoonful, you are good to go-- and this becomes a fast and uber-nutrient-rich snack or meal. It is definitely worth taking the time if you are new to these foods and/or reading a nutrition label to learn these elements of what you are putting into your smoothie bowl. (I feel this will be a blog post on its own eventually! In the meantime, if you need some pointers, holler.) Jeff’s and my smoothie bowls can sit next to each other and look similar, but are often the difference of about 400 calories. That’s a big difference-- something to take note when you are creating yours. What does your body need today? It may seem overwhelming, but trust me, small bits of knowledge really add up FAST here! Check out some of these supplies on your next grocery trip. Most of these don’t spoil anytime soon (freeze the fruits and veggies!). Stock up so you are ready to go when you need something quick or on-the-go! Have some smoothie bowls or smoothie drinks that are your favorites? Let me know! Better yet, send a photo, and I’ll share it here! Kate    5(ish) minutes to start, or end, your day being reminded of the good in the world. A few of the thoughtful & positive moments from protests, a dad helping kids with dads, & more. Hope it brings a smile :)🙂 Kate Cherichello With help from: SOURCES John Krasinski's Some Good News https://t.co/wUh1GcnBMq https://twitter.com/CNN/status/126927... https://t.co/ErL9NUyeoe https://twitter.com/cjdctv/status/126... https://twitter.com/Goodable/status/1... https://twitter.com/CamdenCountyPD/st... https://abcnews.go.com/US/police-offi... https://mynorthwest.com/1907504/belle... https://www.cnn.com/videos/us/2020/06... https://people.com/home/this-dad-crea... www.fitbit.com https://www.youtube.com/watch?v=9lYSK... Some Good News, Week 2 Saying there is a lot going on right now is an understatement. Whether seeing it first-hand or on the news, we know we need to make some major changes in our country. What are some words at the heart of what needs to happen? LOVE ACCEPTANCE UNDERSTANDING LISTENING EDUCATION Did I mention LOVE? In sharing the below segment, I am not ignoring the issues happening. But with all the frustrations and anger, it is also good to give yourself moments to look to the happy things still happening around us. So here's a five(ish) minute reminder of the good that can happen when we keep LOVE and the other above values at the heart of our actions. Okay, okay, I know this category is 'Health in a Sec', and yes, I also know this is more than a 'sec' BUT hear me out-- Just start. Maybe you will do five minutes. Maybe ten. Maybe you will get on a roll and before you know it you've completed the whole video. I don't know. But just do SOMETHING, right?! You got this. Give yourself some time today to help your body and mind....breathe, strengthen, stretch. :) While moving at a quick pace, I focus on time efficiency and safe form through this PILATES MAT class. It is taught for all levels-- I will perform at an advanced pace and with advanced exercises involved, but I offer modifications for all levels throughout. For more beginner participants, please pause as often as needed to maintain form and not grip with extra muscles. Feel free to reach out with questions! Originally created for Facebook Live broadcast 4.21.2020. Everything at your own risk. Not all exercises are suitable for everyone. Exercise can be dangerous and can result in personal injury. Any injury sustained from this video or others is solely the responsibility of the exerciser. Kate Cherichello disclaims any liability from injury sustained from the use of posted videos and exercises. It is recommended to consult a physician before beginning any training program.
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