tag:blogger.com,1999:blog-205774872024-03-05T02:33:01.560-08:00Mrs.Kunde-Kathrine Kunde-http://www.blogger.com/profile/10417910976052860958noreply@blogger.comBlogger179125tag:blogger.com,1999:blog-20577487.post-81430641387923618092011-06-13T13:52:00.000-07:002011-06-13T13:53:05.155-07:00New Site!<div style="text-align: center;">I am happy to announce that I am now blogging on my new web-site</div><div style="text-align: center;"><br />
</div><div style="text-align: center;"><span style="font-size: x-large;"><a href="http://www.kathrinekunde.com/">www.kathrinekunde.com</a></span></div><div style="text-align: center;"><br />
</div><div style="text-align: center;">So please bookmark it and visit me there!!!</div><div style="text-align: center;"><br />
</div><div style="text-align: center;">I have been very MIA in the last few months because of work on my new site. But I am back and looking forward to post weekly.</div><div style="text-align: center;"><br />
</div><div style="text-align: center;">-Kathrine-</div><div class="blogger-post-footer"><script type="text/javascript"><!--
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<script type="text/javascript"
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<br />
One of the things I do in order to keep my body happy and healthy is that I <span style="font-size: x-large;">eat regularly</span>. I shoot for 5-6 smaller meals throughout the day, starting first thing I get up and ending a few hours before bedtime. I also consider what kind of food it is I put in my body.<br />
As I have been getting busier with work in the last few months I have noticed that I allow myself to have <span style="font-size: x-large;">excuses</span> for poor choices. For instance, my meal preparation time has been cut and so my meals are not as planned as they used to be. I find myself skipping meals which means that my work outs wont be as hard as I would like them to be. Other <b>effects of skipped meals</b> can be fatigue, unstable food intake later on, unhealthy snacking (chips, candy, caffeine and sweet. AKA foods that will spike the blood sugar before it drops down way low etc).<br />
<br />
I look at these excuses as amusing challenges in life that can have <span style="font-size: x-large;">creative and practical solutions</span> to them. <u><b>Food preparation</b></u> is one of these areas. One of the biggest mistakes people make with their health is to skip meals. There`s a saying that goes something like this:<span style="font-size: x-large;"><i>"failure to prepare is preparation to failure"</i></span>, and I know from experience that preparation can be exactly that key that was necessary to success when it comes to food and health.<br />
<br />
So in my busyness, <u><span style="font-size: large;">one practical way to success</span></u> has been to pack my own <b><span style="font-size: x-large;">On-The-Go-Oatmea</span><span style="font-size: x-large;">l</span></b>! Just as I wont let my car run out of gas on the freeway, I will not let my body run out of fuel that it needs to keep going strong:<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhNelDvKJZPJBMMiVmaVhFMATIHbw7GiskmbrmYufxWb5Lo1gPEEz-QYazTNeTxdGIwxTAl0-skmh7acnIxGtsBlW5Qz5M_EdEZjfNKa70uAHc5PtA6pes97q9ZBiX1bR-RNTd0/s1600/oeatmeal+1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhNelDvKJZPJBMMiVmaVhFMATIHbw7GiskmbrmYufxWb5Lo1gPEEz-QYazTNeTxdGIwxTAl0-skmh7acnIxGtsBlW5Qz5M_EdEZjfNKa70uAHc5PtA6pes97q9ZBiX1bR-RNTd0/s640/oeatmeal+1.jpg" width="488" /></a><br />
It takes me less then a minute to put together a packet of On the go oatmeal, all I have to do is get out my ingredients (which are pre granulated - another practical way to stay prepared; turn almonds, flax seeds and oat meal into flours ahead of time), measure it up and put it in a little plastic bag (Michaels sell these). <i><span style="font-size: x-large;">One meal is about...</span></i></div><div class="separator" style="clear: both; text-align: center;"><i><span style="font-size: x-large;"> </span></i>3<b><i> heaping tbs. Gluten-free Oat flour</i></b></div><div class="separator" style="clear: both; text-align: center;"><b><i>1-2 cups boiling water </i></b></div><div class="separator" style="clear: both; text-align: center;"><b><i>1 tbs. Flax meal</i></b></div><div class="separator" style="clear: both; text-align: center;"><b><i>1/2 tsp. cinnamon/vanilla powder</i></b></div><div class="separator" style="clear: both; text-align: center;"><b><i>a handful of nuts and or raisins</i></b></div><div class="separator" style="clear: both; text-align: center;"><b><i>I also add a tablespoon of hemp protein powder =)</i></b></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg1z_SgoMUZBvv5DaOp1m2p56nnnUhZNXM0-dolppV0wVXKXv9VjTBqqFY-v6X4Cfi10w75ecdOJiVGnWrYypF4GX1ceLlhFiROy59gBU-DO4HLimySU4qmBUdmzoNU5_9od1Ty/s1600/oatmeal+2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg1z_SgoMUZBvv5DaOp1m2p56nnnUhZNXM0-dolppV0wVXKXv9VjTBqqFY-v6X4Cfi10w75ecdOJiVGnWrYypF4GX1ceLlhFiROy59gBU-DO4HLimySU4qmBUdmzoNU5_9od1Ty/s640/oatmeal+2.jpg" width="488" /></a></div><div class="separator" style="clear: both; text-align: left;">I keep a couple of these in my purse and pull it out whenever hunger strikes. At the gym, at church or like the other day when I was out for breakfast with a friend, and the options for a gluten free hungry person was limited... SCORE! =) </div><div class="separator" style="clear: both; text-align: center;"><span style="color: #cccccc; font-size: x-large;">-Kathrine-</span></div><div class="blogger-post-footer"><script type="text/javascript"><!--
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<script type="text/javascript"
src="http://pagead2.googlesyndication.com/pagead/show_afmc_ads.js"></script></div>-Kathrine Kunde-http://www.blogger.com/profile/10417910976052860958noreply@blogger.com0tag:blogger.com,1999:blog-20577487.post-5066883966524346112011-05-04T13:27:00.000-07:002011-05-04T13:27:53.271-07:00Water with a twistYes, I will talk about water again! Most of us could need to drink some more =)<br />
I wrote a post on <a href="http://mrsjkunde.blogspot.com/2011/02/water.html">water</a> a few months back, and now I think it`s time to re-visit the subject with a little twist. First, a few more facts that I found reading about water in the book Seven Pillars of Health;<br />
<div style="text-align: left;"><strong>Did You Know…?</strong></div><div> </div>·<span> </span>Your body is about 50–70 percent water. <div style="text-align: center;"> </div>·<span> </span>Your muscles are about 75 percent water. <div style="text-align: center;"> </div>·<span> </span>Your brain cells are about 85 percent water. <div style="text-align: center;"> </div>·<span> </span>Your blood is approximately 82 percent water. <div style="text-align: center;"> </div>·<span> </span>Even your bones are approximately 25 percent water.<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhxXcp4hKJ1-5gEIj1GvwKJeDfJt6l_tAJK0wDS8yHMzIMx0JGK5ouWlIGivjhVxRPUxgGvrCqqeov9g3pzEqld59RdIrOmv4H7wE6EHNOQ2MneFcIx_rx8TJ2ZyiANospoCp9r/s1600/aqua+1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhxXcp4hKJ1-5gEIj1GvwKJeDfJt6l_tAJK0wDS8yHMzIMx0JGK5ouWlIGivjhVxRPUxgGvrCqqeov9g3pzEqld59RdIrOmv4H7wE6EHNOQ2MneFcIx_rx8TJ2ZyiANospoCp9r/s640/aqua+1.jpg" width="490" /></a></div>I have met only a handful of people that say they <span style="font-size: x-large;">Love water</span>. They love drinking it - the taste and everything about it. Most of us from time to time enjoy drinking water, but these people are avid water drinkers. They go out of their way to drink it every single day. One sweet friend in particular is convinced she drinks too much water! What a refreshing statement. I want to be on that side - drinking too much water, as oppose to too little.<br />
<br />
Drinking plain water gets boring after a while for me. I need a little new-ness to it. A little piece of <span style="font-size: x-large;">lime, lemon or cucumber</span>. Maybe a few leaves of mint, parsley, basil... how about some fresh berries. Fruits like grapefruit, apples, pears are phenomenal when it comes to adding flavor. If you really want to branch out - how about adding a dash of <span style="font-size: x-large;">cinnamon or ginger</span> to your water (make sure to shake it up so it can blend in before you drink it). Test it out, see if you can up your water intake by adding a little flavor. <br />
<br />
Some of us are used to drinking juice, coffee, tea and other kinds of beverages without even realizing that it takes the place of water. The sugar and caffeine robs our bodies of water, which we technically would have to drink extra water for later. <br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgwpoJp0EYFNdz59LueewQp_VtUzYrLfHR6WpxR9aOYA1kVvV-suYmJgkq6TOYZYHdTunarXmq4XV5Z_SVZm_zUgbs_GpkjLKeCw3KxWWJdXQ5okEyYosHgMCrShbW4jx4gEGPF/s1600/aqua+3.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgwpoJp0EYFNdz59LueewQp_VtUzYrLfHR6WpxR9aOYA1kVvV-suYmJgkq6TOYZYHdTunarXmq4XV5Z_SVZm_zUgbs_GpkjLKeCw3KxWWJdXQ5okEyYosHgMCrShbW4jx4gEGPF/s640/aqua+3.jpg" width="490" /></a></div><div style="text-align: center;"><span style="font-size: x-large;"><span style="color: #999999;">-Kathrine-</span></span></div><div class="blogger-post-footer"><script type="text/javascript"><!--
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<script type="text/javascript"
src="http://pagead2.googlesyndication.com/pagead/show_afmc_ads.js"></script></div>-Kathrine Kunde-http://www.blogger.com/profile/10417910976052860958noreply@blogger.com3tag:blogger.com,1999:blog-20577487.post-86153501507155722162011-04-30T14:10:00.000-07:002011-04-30T14:20:37.396-07:00Blank pagesI love tuning into a radio station and get <span style="font-size: x-large;">The song</span>, a song that fits so well for a moment. Music can add so much to an experience... Like driving through the Redwood forest while listening to Bon Iver. Or, watching a documentary about the ocean and just as the music build up the most - humongous whales fly out of the water for a few seconds before they hit the ocean and makes the biggest splash you`ve ever seen.<br />
<br />
As I was driving home from the gym, tired, thirsty and hoping for a "second wind" this morning, a song came on the radio that completely picked me up. The song is called Unwritten, it`s by Natasha Bedingfield, and it was the perfect moment to hear these lyrics:<br />
<br />
<div style="text-align: center;"><i><b>"Unwritten"</b><br />
<br />
I am unwritten, can't read my mind, I'm undefined</i> <i><br />
I'm just beginning, the pen's in my hand, ending unplanned<br />
<br />
Staring at the blank page before you</i> <i><br />
Open up the dirty window<br />
Let the sun illuminate the words that you could not find<br />
<br />
Reaching for something in the distance</i> <i><br />
So close you can almost taste it<br />
Release your inhibitions<br />
Feel the rain on your skin<br />
No one else can feel it for you<br />
Only you can let it in<br />
No one else, no one else<br />
Can speak the words on your lips<br />
Drench yourself in words unspoken<br />
Live your life with arms wide open<br />
Today is where your book begins<br />
The rest is still unwritten. </i></div><div style="text-align: center;"><i></i></div><div style="text-align: center;"><div style="text-align: left;"><br />
</div><div style="text-align: left;">Singing along, loving the lyrics - <span style="font-size: x-large;">inspired me</span> and made me feel <span style="font-size: x-large;">empowered</span> to go after more, to fill the blank pages of this day with more accomplishments! I got home and threw on my running shoes and went for a run. It was an awesome run. I think I`m sharing this to say that we all can take this day and fill it with great things, great accomplishment, great love. Make this day be lived to the fullest. </div><div style="text-align: left;">My <b><span style="font-size: x-large;">May play-list</span></b> has several up beat songs like this, watch out - some of these songs can be a little "too" catchy ;) </div><div style="text-align: left;"><br />
</div><div style="text-align: center;">1. Unwritten - Natasha Bedingfield<br />
2. Stronger - Kanye West<br />
3. Hanging by a moment - Lifehouse<br />
4. Viva La Vida - Coldplay<br />
5. Marry You - Bruno Mars<br />
6. Walking on Sunshine - Katrina and the waves</div><div style="text-align: center;">7. The cave - Mumford and Sons</div><i></i></div><div style="text-align: center;"><i><br />
</i> </div><div style="color: #999999; text-align: center;"><span style="font-size: x-large;">Happy Saturday!</span><br />
<span style="font-size: x-large;"> -Kathrine-</span></div><div class="blogger-post-footer"><script type="text/javascript"><!--
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<script type="text/javascript"
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhzCAfHuwKxjJjjir9BrSH6eAKN_xhOA_LqV7zHi1WhGfr48BOkGGKJS-bD6q1VN-NqCxHt7Z6VOhKteOHn8CttZQctoecktS6m06MDdm4fu4Uufz1EL_b7o91MjKc0phP0ifSG/s1600/cerea+3.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhzCAfHuwKxjJjjir9BrSH6eAKN_xhOA_LqV7zHi1WhGfr48BOkGGKJS-bD6q1VN-NqCxHt7Z6VOhKteOHn8CttZQctoecktS6m06MDdm4fu4Uufz1EL_b7o91MjKc0phP0ifSG/s640/cerea+3.jpg" width="526" /></a></div> I just finished my second meal of the day. A fresh green vegetable juice was my first one, now a few hours later I`m eating a bowl of <a href="http://www.amazon.com/Udis-Granola-Vanilla-12-Ounce-Pouches/dp/B003E3UH12?ie=UTF8&tag=mrskund-20&link_code=btl&camp=213689&creative=392969" target="_blank">Udi`s gluten free natural cereal</a><img alt="" border="0" height="1" src="http://www.assoc-amazon.com/e/ir?t=mrskund-20&l=btl&camp=213689&creative=392969&o=1&a=B003E3UH12" style="border: medium none ! important; margin: 0px ! important; padding: 0px ! important;" width="1" /> with hazelnut milk.<br />
One little <b><span style="font-size: x-large;">tips</span></b> for making sure we get enough food in our bodies every day is by putting numbers on our meals. So instead of breakfast, lunch and dinner (3 meals a day is <u>not</u> optimal) you would start calling it meal nr. 1, meal nr.2 etc.<br />
<u>There are plenty of reasons of why we should eat smaller meals more often;</u> proper bowl movements, steady energy levels, muscular endurance and all over stamina - 5-6 meals a day is what we should aim for. These meals should mainly consist of vegetables, fruits, lean protein and good carbs.<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhMBPDHfouQodWnw0QP1G7_uqQgGjVM3n-KDJx2KaIuPKfMfANSv9L-FnrPdLByXYJp6FNxg3VPuJMwSiM-VOhtlebpQDDSrh01J1rMDoIzj_glnAxUIByOfM3XDVqxUJel1jh-/s1600/cereal+1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhMBPDHfouQodWnw0QP1G7_uqQgGjVM3n-KDJx2KaIuPKfMfANSv9L-FnrPdLByXYJp6FNxg3VPuJMwSiM-VOhtlebpQDDSrh01J1rMDoIzj_glnAxUIByOfM3XDVqxUJel1jh-/s640/cereal+1.jpg" width="484" /></a></div>As far as how many glasses of water we drink, we should aim for at least <span style="font-size: x-large;">8 big glasses of water a day</span>. One way of counting glasses is to keep 8 thin bracelets/hair ties on our left arm, and for each glass we drink, move one over to the right arm. This might be a good idea, i`m not fully convinced =)<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhLNnZFpNjxTyQ9jxvJ0mnKOZJfuPupDZqWVvRAeys8pXA4wLS5ZPpZavWJ7ygax50MMeRoxk5ctGtGqjTpKeh5UTGGsnDxfMb4Y12sVYwf2DfsgX2JGMvGl75umiaUriY8Kvvo/s1600/cereal+2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="398" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhLNnZFpNjxTyQ9jxvJ0mnKOZJfuPupDZqWVvRAeys8pXA4wLS5ZPpZavWJ7ygax50MMeRoxk5ctGtGqjTpKeh5UTGGsnDxfMb4Y12sVYwf2DfsgX2JGMvGl75umiaUriY8Kvvo/s400/cereal+2.jpg" width="400" /></a></div>Anyways, about to go teach my spinning class followed by a 30 minute session of stretching. Then it will be time for my meal number 3.<br />
<b>Thanks for stopping by my blog =) Have a beautiful day!</b><br />
<div style="text-align: center;"><span style="color: #999999; font-size: x-large;">-Kathrine-</span></div><div class="blogger-post-footer"><script type="text/javascript"><!--
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<script type="text/javascript"
src="http://pagead2.googlesyndication.com/pagead/show_afmc_ads.js"></script></div>-Kathrine Kunde-http://www.blogger.com/profile/10417910976052860958noreply@blogger.com0tag:blogger.com,1999:blog-20577487.post-89123773750526218972011-04-26T08:56:00.000-07:002011-04-26T08:59:17.538-07:00ListsMy breakfast tasted exceptionally awesome this morning. Fueling up on <b><a href="http://www.amazon.com/Bobs-Red-Mill-Gluten-32-Ounce/dp/B002TXT502?ie=UTF8&tag=mrskund-20&link_code=btl&camp=213689&creative=392969" target="_blank">oat meal</a><img alt="" border="0" height="1" src="http://www.assoc-amazon.com/e/ir?t=mrskund-20&l=btl&camp=213689&creative=392969&o=1&a=B002TXT502" style="border: medium none ! important; margin: 0px ! important; padding: 0px ! important;" width="1" /> porridge made with banana-hazelnut milk and cinnamon</b> prepares me for a day of vigorous work outs and other challenges that comes along. <br />
It might sound silly but <u>making a choice to eat a good breakfast</u> gives me a sense of accomplishment and belief in myself for the day. I know I`m <b>setting myself up for success</b>. When it`s time to work on housework, paperwork (bills) and relationships I will have enough energy and capacity to pour in to those things.<br />
<br />
I don`t know about you, but I`m a list person. What to pick up at the grocery store. What to do for the day/week/month/year. Sometimes I write out in <span style="font-size: x-large;">full sentences</span> what I need to be doing throughout the day; 5am wake up, get dressed, 5.20am have a banana, make breakfast and pack the bags, etc.<br />
This morning I`m thinking about lists and how they can be a tool for <span style="font-size: x-large;">great success</span>. Some people could use a list over what to Not get at the grocery store. Or how about a list of things you wanna speak over yourself. "I can do this, I am beautiful....". <br />
There is also <span style="font-size: x-large;">unwritten lists</span>. It`s a list over things we do most every day but don`t have to write down to remember. It can also be a list over things we tell ourselves - things we believe about ourselves most everyday. This can be a positive list.<br />
<br />
Then there's the negative list - it includes shame, guilt, doubt, fear, anxiety, anger, blame, ignorance and pain. For example, a person trying to loose weight feeds this list with shame and blame after a meal. Another example can be someone who is dealing with a messy financial situation and feeds his or her list with doubt and anxiety.<br />
<br />
We all have areas in our lives that are challenging, but we decide every single day what direction our life will take. If you have a list that keeps filling up - without feeding your success (personal, relational, spiritual, financial etc) then start dealing with it. If the "old way" does not work, try something different. I don`t want the person trying to loose weight to hop from one diet to the other, or the messy finance person to go rob a bank. But rather take those negative lists and work through them. Then take courage and make new decisions that will fuel you towards your goals and dreams. <br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhPSFggnk5nkRamO3a9ofgAlGmRlPjGZlyy4pTSgtgwk3tMOvCCTPYNVR0WHMc1S9HI3y9SP4WVPvYQvu2rRwILrhbMjesIWnARcLgVmbWkUoyS82NbqG4u24cl7xam_ENwHAk-/s1600/beee.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="360" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhPSFggnk5nkRamO3a9ofgAlGmRlPjGZlyy4pTSgtgwk3tMOvCCTPYNVR0WHMc1S9HI3y9SP4WVPvYQvu2rRwILrhbMjesIWnARcLgVmbWkUoyS82NbqG4u24cl7xam_ENwHAk-/s400/beee.jpg" width="400" /></a></div><div style="text-align: center;">The sun is shining, the day is ahead of me and it`s gonna be a good one. Bring it on!</div><div style="text-align: center;"><span style="color: #999999; font-size: x-large;">-Kathrine-</span></div><div class="blogger-post-footer"><script type="text/javascript"><!--
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<script type="text/javascript"
src="http://pagead2.googlesyndication.com/pagead/show_afmc_ads.js"></script></div>-Kathrine Kunde-http://www.blogger.com/profile/10417910976052860958noreply@blogger.com2tag:blogger.com,1999:blog-20577487.post-40693188778666440582011-04-23T22:18:00.000-07:002011-04-23T22:18:51.795-07:00EASTER DESSERTS<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEijvPHs4dgpEjkS2EOUeOzmssQir_Q4LBDvc2gZ7Lh8LRkVaRVjTn7E-1grnNpKEDdA_oQlkl4a5LkTPDgA3h0nFXhWxxPy0H6px1lZx-7_Ej3MtpiCWEXCueI_Vlwb10nLuxQZ/s1600/easter+1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEijvPHs4dgpEjkS2EOUeOzmssQir_Q4LBDvc2gZ7Lh8LRkVaRVjTn7E-1grnNpKEDdA_oQlkl4a5LkTPDgA3h0nFXhWxxPy0H6px1lZx-7_Ej3MtpiCWEXCueI_Vlwb10nLuxQZ/s400/easter+1.jpg" width="400" /></a></div>After an intense spinning class with speed drills and lots of hills this morning, I found time to prepare some goodies for our <span style="font-size: x-large;">Easter celebration</span> with family tomorrow. <span style="font-size: x-large;">Desserts</span> are crucial on beautiful days like these... One of the things I have grown to like is dark chocolate. <br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEifsJmFnvhE4S5GSi4-AHxrFzd8ZgOUm-jntWT1PtdLWiJgVM4VX1oNsfoZjcSKQk9Xy4OtlUs2RaLD_-2tr_3d_K3oMAXmXskYA4-oEpVkJAj1VFuE_rXSr87YTVVqrlvmyUko/s1600/Easter+2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEifsJmFnvhE4S5GSi4-AHxrFzd8ZgOUm-jntWT1PtdLWiJgVM4VX1oNsfoZjcSKQk9Xy4OtlUs2RaLD_-2tr_3d_K3oMAXmXskYA4-oEpVkJAj1VFuE_rXSr87YTVVqrlvmyUko/s640/Easter+2.jpg" width="486" /></a></div><b>I made a cake, following a recipe and got perfection.</b> Dark chocolate Ganache Tart is an amazing treat - rich in flavor, creamy in texture and it has a crunchy crust with an edge of celtic sea salt. If a cake has ever been dense - it is this one, I feel like it will take weeks to finish it. <br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhy3aHPBQqYJO5QeQ2tk5BAd0ra-QklhyphenhyphenCmQww_pWRLIYFirWCbx3BfdYoHlWjfVgArFcx023YpN7CtWIqcce-5IXPArt2uFYD_mY8Esg7iOAFNqy4vQfbrMxIo4_0TdD4hUHtB/s1600/Easter+3.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhy3aHPBQqYJO5QeQ2tk5BAd0ra-QklhyphenhyphenCmQww_pWRLIYFirWCbx3BfdYoHlWjfVgArFcx023YpN7CtWIqcce-5IXPArt2uFYD_mY8Esg7iOAFNqy4vQfbrMxIo4_0TdD4hUHtB/s400/Easter+3.jpg" width="400" /></a></div><div style="text-align: center;">The recipe is made of Debbie Lee and goes something like this:</div><div style="text-align: center;"><br />
</div><div style="text-align: center;"><b><i>For the crust you need:</i></b></div><div style="text-align: center;"><i>3/4 cup cocoa powder</i></div><div style="text-align: center;"><i>3/4 cup fine nut flour (I used a mix of almonds and hazelnuts)</i></div><div style="text-align: center;"><i>1/4 cup coconut butter</i></div><div style="text-align: center;"><i>pinch of sea salt</i></div><div style="text-align: center;"><i>In a standing mixer with an S-blade ix all the ingredients till it becomes a dough. Press the dough evenly into a 9-inch pan. Cover with plastic and let sit in the fridge to chill for 1 hour. </i></div><div style="text-align: center;"><i><br />
</i></div><div style="text-align: center;"><b><i>For the Ganache filling:</i></b></div><div style="text-align: center;"><i>2 1/4 cup cocoa powder</i></div><div style="text-align: center;"><i>2 1/4 cup maple syrup</i></div><div style="text-align: center;"><i>1 cup coconut butter</i></div><div style="text-align: center;"><i>Blend all the filling ingredients in a blender until smooth. Pour into the chilled tart crust. place in the refrigerator for a few hours. </i></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhudpuJWMFGkXRW_zMq0ArzHuE8rOipEhlv8A55L5a4tKsD3MIIklflGvMIsEGIPmrtUcxvCnrotgwNS9-F8vbTfDadi6qE4rjxD492ab7EaL_QASLqn67jugcyzVOujhlWFao0/s1600/easter+4.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhudpuJWMFGkXRW_zMq0ArzHuE8rOipEhlv8A55L5a4tKsD3MIIklflGvMIsEGIPmrtUcxvCnrotgwNS9-F8vbTfDadi6qE4rjxD492ab7EaL_QASLqn67jugcyzVOujhlWFao0/s400/easter+4.jpg" width="251" /></a></div>Instead of the normal piece of cake - I cut my cake up in small squares and will serve it as a little nibble treat.<br />
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Another dessert I`m serving is a <span style="font-size: x-large;">creamed citrus salad</span>; blood oranges, some grapefruit and a couple of regular oranges cut up mixed with <span style="font-size: x-large;">vanilla</span> whipped cream. One bowl has the mixed version, another bowl has just the fruits. I will have a bowl of the citrus fruit as my appetizer. Becaus fruit is best eaten on an empty stomach.<br />
<div style="color: #999999; text-align: center;"><span style="font-size: x-large;">Happy Easter everyone =)</span></div><div style="text-align: center;"><span style="color: #999999; font-size: x-large;">-Kathrine-</span></div><div class="blogger-post-footer"><script type="text/javascript"><!--
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<script type="text/javascript"
src="http://pagead2.googlesyndication.com/pagead/show_afmc_ads.js"></script></div>-Kathrine Kunde-http://www.blogger.com/profile/10417910976052860958noreply@blogger.com2tag:blogger.com,1999:blog-20577487.post-18673062898616260062011-04-22T07:21:00.000-07:002011-04-22T07:21:02.924-07:00a little update and laundryWow all of a sudden things got really busy! My days have been packed with instructing classes and training people. <br />
I am also working on a new website that will be replacing my blog - it is so so incredible and I cannot wait to show you all!!!! =) I`ll let you know when it`s ready to launch... <br />
<br />
<span style="font-size: x-large;">Laundry</span>. That thing that we always have to do, that thing that we will never run out of =). Lately I`ve refreshed my times of laundry by adding a little scent. It`s weird how such <span style="font-size: x-large;">a little adjustment</span> can make a boring tasks very ...nice. It started when I bought an unscented laundry detergent. I was hoping to <span style="font-size: x-large;">escape the added chemicals</span>. But without any scent the laundry was just clean - without the clean smell.<br />
I decided to add some <span style="font-size: x-large;">drops of equalyptus oil</span> to my laundry and instantly my whole laundry experience changed. The garage (where my laundry machine is) smells fresh and nice and our clothes too! Love it. I`m pondering on getting a few more scents like lemon, mint and vanilla to add to my landry ;)<br />
<div style="text-align: center;"><span style="font-size: x-large;">-Kathrine-</span></div><div class="blogger-post-footer"><script type="text/javascript"><!--
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<script type="text/javascript"
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<br />
1. Touch - Natasha Bedingfield<br />
2. Nothing to worry about - Peter Bjorn and John<br />
3. Triballa - Ibiza (North Dakota remix)<br />
4. Blast the speakers - Warp Brothers<br />
5. Without a fight - Janelle Monae<br />
6. If I had you - Adam Lambert<br />
7. Palladio - Silent Nick<br />
8. Robot Rock - Daft Punk<br />
9. Stronger - Kanye West<br />
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<div style="text-align: center;"><span style="color: #999999; font-size: x-large;">Have a beautiful day!<br />
-Kathrine-</span></div><div class="blogger-post-footer"><script type="text/javascript"><!--
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<script type="text/javascript"
src="http://pagead2.googlesyndication.com/pagead/show_afmc_ads.js"></script></div>-Kathrine Kunde-http://www.blogger.com/profile/10417910976052860958noreply@blogger.com0tag:blogger.com,1999:blog-20577487.post-11438776476200919312011-04-17T19:52:00.000-07:002011-04-17T19:52:04.780-07:00Carrot cakes and allergen friendly baking<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSSwES3OY7Bc4Nf7g-HXSeba737-Y79mdp0SjVmUAkZtMTwLUmcPTIPFvwnoqjI8Sjy3OEWsFYwAax_LcTszbd5BGmTh49T56LGbIV240bCON2_RfcBdB8vWFRVgUPEqHfVwZY/s1600/carrot+2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSSwES3OY7Bc4Nf7g-HXSeba737-Y79mdp0SjVmUAkZtMTwLUmcPTIPFvwnoqjI8Sjy3OEWsFYwAax_LcTszbd5BGmTh49T56LGbIV240bCON2_RfcBdB8vWFRVgUPEqHfVwZY/s400/carrot+2.jpg" width="303" /></a></div>In a perfect world we would all be eating carrot cake for breakfast every single day. It would be any size you would like it to be, with an extra dash of cream cheese frosting. My friend was spot on when she said <u><span style="font-size: large;">"carrot cake and cream cheese frosting is simply made for each other"</span></u>.<br />
Even the name of the cake takes away any shame of indulging - carrots, walnuts and raisin - those are all legitimately healthy foods - come on now =) <br />
Well, in the real world, this cake is a "no, no" for allot of people. This cake normally comes packed with gluten, dairy, sugar and eggs, just to mention a few common allergens.<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjHnQJ_-KHvWgvVBhYKRGjhePLugZ1WGfZnjB5KLM5NVBgDof6-O286tdNFTvLRUFwC2V3ySLu1vr25SX5fA5fxRU4ZRNtMTKilNO1rpjeSFwkks_bL3e7vu54tZytu3OMCVvfM/s1600/carrot+1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjHnQJ_-KHvWgvVBhYKRGjhePLugZ1WGfZnjB5KLM5NVBgDof6-O286tdNFTvLRUFwC2V3ySLu1vr25SX5fA5fxRU4ZRNtMTKilNO1rpjeSFwkks_bL3e7vu54tZytu3OMCVvfM/s640/carrot+1.jpg" width="490" /></a></div><br />
I decided to make a post that included alternative options in baking. Whether you are allergic to eggs, dairy or just need to stay away from sugar for a while - you might find some handy tips here: <br />
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Starting with the <span style="font-size: x-large;">flour</span>: if you need your carrot cake to be gluten free, <span style="font-size: x-large;">try using a blend</span> of brown rice(2 parts), tapioca(1/3 part) and potato flour(2/3 part). Like for instance the <a href="http://mrsjkunde.blogspot.com/2011/01/carrot-spice-cupcakes.html">carrot spice cupcakes</a> I made a few months back, they were made using this flour blend.<br />
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Another option for flours is using <span style="font-size: x-large;">almond flour</span>. My favorite one is not a "gluten free" carrot cake at first glance, it`s gluten free in nature and a phenomenal carrot cake. Not to mention it is also dairy free and sugar free. You can find the recipe for this almond flour based carrot cake on<a href="http://www.elanaspantry.com/carrot-cake/"> Elana`s pantry.</a><br />
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<span style="font-size: x-large;">Replacing butter</span> in cakes can often be done by using <span style="font-size: x-large;">grape-seed oil</span>, earth balance butter, applesauce or coconut oil. In place of milk try using nut milks like hemp milk, almond milk or coconut water, if fitting try hazelnut milk (has an incredible taste as oppose to allot of the nut milks). <br />
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If you are like me, <span style="font-size: x-large;">allergic to eggs</span> - most of the time you can stick to the recipe you have found, but simply replace the eggs with egg-replacer. A homemade version of <span style="font-size: x-large;">egg-replacer</span> is mixing flax meal with arrowroot powder and some tablespoons of water. Another option is to use a mushed up banana.<br />
The cake will not be as fluffy so if your concerned about presenting the cake you might wanna consider to make several cakes and stack them on top of each other for that "<span style="font-size: x-large;">big-cake" look</span>. If you are making cupcakes out of it, it doesn't really matter how much the dough rises since you cover it with frosting anyways.<br />
For a bunch more ways on how to substitute eggs in baking, read more <a href="http://www.thecookinginn.com/eggsub.html">here</a>. <br />
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For the <span style="font-size: x-large;">sweet</span> part of the cake you can find many different substitutes. Some people use regular sugar, others prefer the more natural sweetener like honey, dates or stevia. Bananas, fruit juice, raisins, maple syrup and sucanat are other good options for sweetening your baked goods with. <br />
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Agave nectar started out as a life saver for many people, but has as of late gotten a bad reputation on it for being mostly chemically refined fructose (more then 70% as oppose to high fructose corn syrups 55%). Read more about agave nectar <a href="http://www.elanaspantry.com/forums/topic/agave-nectar-hfcs-in-disguise">here</a> and decide for yourself if you wanna use it. <br />
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A sweetener I just learned about, <u><b>trehalose</b></u> is suppose to be a very healthy alternative to table sugar! It`s said to be the sweetener that everyone would use, if they only knew. I personally have yet to try it in my baking, but I am very optimistic after having read up on it. Can be purchased online <a href="http://www.amazon.com/100%25-Pure-Trehalose-grams-Pwdr/dp/B001TEKR7W?ie=UTF8&tag=mrskund-20&link_code=btl&camp=213689&creative=392969" target="_blank">here</a><img alt="" border="0" height="1" src="http://www.assoc-amazon.com/e/ir?t=mrskund-20&l=btl&camp=213689&creative=392969&o=1&a=B001TEKR7W" style="border: medium none ! important; margin: 0px ! important; padding: 0px ! important;" width="1" />. <br />
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I ended up baking one batch of Elana`s almond flour cake with eggs, and one without. The one with egg got the real deal cream cheese frosting, the no-egg cake got a coconut cream frosting that you can find the recipe on <a href="http://www.elanaspantry.com/coconut-cream-frosting/">here</a>.<br />
Personally I found the "special" one, the allergen friendly one to be really good! A little different because of the frosting but definitely something I see myself getting used to and maybe even crave. So this gluten-free, dairy-free, egg-free and sugar-free carrot cake turned out amazingly yummi - no need to be without now =)<br />
And as far as the frosting goes - now we know where to go for white frosting alternative for our cupcakes and carrot cake.<br />
<div style="text-align: center;"><span style="color: #999999; font-size: x-large;">-Kathrine-</span></div><div class="blogger-post-footer"><script type="text/javascript"><!--
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<script type="text/javascript"
src="http://pagead2.googlesyndication.com/pagead/show_afmc_ads.js"></script></div>-Kathrine Kunde-http://www.blogger.com/profile/10417910976052860958noreply@blogger.com1tag:blogger.com,1999:blog-20577487.post-34971322802229258302011-04-14T12:57:00.000-07:002011-04-14T13:05:20.235-07:00Pink Potato saladThe sun is shining, my lunch break is almost over and after that it`s time for my daily 30 minutes of stretching exercises.<br />
I was expecting a very basic boring steamed vegetable dish for lunch - but it turned out to be <span style="font-size: x-large;">ah-mazingly yummi</span>... I wanna dare to say that it looked and tasted a little bit like candy actually. So I decided to share the recipe with you all:<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh-qxlB_44VmGZjtfSSjJ4d-cHVr9ulP-m-thnnz7wjE4VUX2yWdPRw5d01_LOB7Hj2IaxVMJPpU3xj28jejEXvMNSL-nBH5ux5G434X-9N7bfMCe7sCh8YkIw6Skbqb49FxCBj/s1600/potato+1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="398" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh-qxlB_44VmGZjtfSSjJ4d-cHVr9ulP-m-thnnz7wjE4VUX2yWdPRw5d01_LOB7Hj2IaxVMJPpU3xj28jejEXvMNSL-nBH5ux5G434X-9N7bfMCe7sCh8YkIw6Skbqb49FxCBj/s400/potato+1.jpg" width="400" /></a> </div> This meal can be eaten alone, or as a side dish. It will be an <span style="font-size: x-large;">incredible addition</span> to any BBQ or potluck as the colors are very summery and <span style="font-size: x-large;">fun</span>. This is also the perfect alternative to a regular "potato salad" that often has mayonnaise and other fattening ingredients in it.<br />
My first and foremost thing about food, is obviously that it is <span style="font-size: x-large;">allergen friendly</span>. But second to that is <span style="font-size: x-large;">the importance of flavor</span>. I have always loved food and crave tasty meals. This simple dish is rich in flavor, allergen friendly and <span style="font-size: x-large;">pink</span> on top of all that...! serve me some of that please =)<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZPQlEZpJlJGEya8gAFwmKs4_06rPUYChOuGROBO4awcig6cDblD4yyfzLuQpFS56EvwqKfakujGZLnC1aWS86W6obYRfMlS4JIZG6sIwUD-hxblv2pnX9SMHm9XeYDaSVi-Eq/s1600/potato+4.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZPQlEZpJlJGEya8gAFwmKs4_06rPUYChOuGROBO4awcig6cDblD4yyfzLuQpFS56EvwqKfakujGZLnC1aWS86W6obYRfMlS4JIZG6sIwUD-hxblv2pnX9SMHm9XeYDaSVi-Eq/s400/potato+4.jpg" width="362" /></a></div><div style="text-align: center;"><u><b><i>Pink Potato Salad:</i></b></u></div><div style="text-align: center;"><i>2 yams</i></div><div style="text-align: center;"><i>4 carrots</i></div><div style="text-align: center;"><i>2-3 handfull of green beans</i></div><div style="text-align: center;"><i>4 medium sized beets</i></div><div style="text-align: center;"><br />
</div><div style="text-align: center;"><i>Steam cook these vegetables in a pot for about 35 minutes </i></div><div style="text-align: center;"><i>Sed aside and let cool while you mix the dressing:</i></div><div style="text-align: center;"><br />
</div><div style="text-align: center;"><i>1/4 Cup of extra virgin olive oil</i></div><div style="text-align: center;"><i>1-2 Tbs apple cider vinegar</i></div><div style="text-align: center;"><i>1 Tbs brown sugar (substitutes are honey, agave nectar)</i></div><div style="text-align: center;"><i>dash of salt (celtic sea salt is my favorite)</i></div><div style="text-align: center;"><i>1 Tsp Hot and sweet mustard</i></div><div style="text-align: center;"><br />
</div><div style="text-align: center;"><i>Cut the steamed vegetables up and drizzle dressing over. Mix and serve 2 people.</i></div><div style="text-align: center;"><i><br />
</i></div><div style="text-align: center;"><span style="color: #999999; font-size: x-large;">-Kathrine-</span><i><br />
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<script type="text/javascript"
src="http://pagead2.googlesyndication.com/pagead/show_afmc_ads.js"></script></div>-Kathrine Kunde-http://www.blogger.com/profile/10417910976052860958noreply@blogger.com0tag:blogger.com,1999:blog-20577487.post-51530627903139095922011-04-11T11:53:00.000-07:002011-04-11T11:53:13.346-07:00Giants!<span style="color: #666666;">Sunday funday</span> in San Fran.. =) We got to go and see a baseball game - it was my very first, and it will not be the last one because we had allot of fun. I love my husband!<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgEQ7suqMtRaPZs47aHnhGJeSdwh6PglLqZoJ0tzFORo9Em-gJllUNA14Z4z8fKTCurX4iPce2NE3e8XqVp6EA9UwFjI93mxNlwtShbcHlQoAn0Y43TlJsx1cUuMvB5N1vz-9so/s1600/jeef+1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgEQ7suqMtRaPZs47aHnhGJeSdwh6PglLqZoJ0tzFORo9Em-gJllUNA14Z4z8fKTCurX4iPce2NE3e8XqVp6EA9UwFjI93mxNlwtShbcHlQoAn0Y43TlJsx1cUuMvB5N1vz-9so/s400/jeef+1.jpg" width="305" /></a></div>We had seats with a beautiful view over the bay area. Sad day as the Giants did not win. But hey, it was opening weekend and they have like 150 more games to play before this season is over. <br />
<div class="separator" style="clear: both; text-align: center;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjONGUVljcXy5tU_OkwnDkzexJHIYkIHjyWTBlKFxdh7aJqf4Tf6Yt27VbnvJOhHotYYgcE-c-oPuMrYBvaQ63UADPhSX5PQOR1mDlq_nxopI_jIsiZSnBsNLzMsLu_aH00JEjs/s400/jeef+4.jpg" width="201" /></div><div class="separator" style="clear: both; text-align: left;">Anyway, today I am running from one thing to the next - training, classes and paperwork. I made a delightful lunch that has been on our weekly rotation list now for a long time. It`s a simple dish with a few ingredients. Again, I am using heirloom tomatoes and basil as a part of my dish, but it is just that good! Here is the recipe for my <u><b><i>basil avocado salad:</i></b></u></div><ul style="text-align: center;"><li><i>Brown rice, cooked</i></li>
<li><i>Heirloom tomatoes</i></li>
<li><i>Avocado (ripe)</i></li>
<li><i>Basil (fresh)</i></li>
<li><i>(Optionals: nuts, cheese, olive oil...)</i> </li>
<li>Cook up brown rice, cut up the rest of the ingredients and mix well. Serve it mixed with the rice or separate. </li>
</ul><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhpCUnlZztSrQBUmUBtNoFNWyT9S2if89xEML7fspacosbEc4mZB8D3UIa2AYz9FaL3JuHLlWCr-SAp5_BgX2di69KgTmlxWpWMCT8Mh7HcNvX8vPlHYcayyzxE0_ncXkUXFpW2/s1600/jeef+3.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhpCUnlZztSrQBUmUBtNoFNWyT9S2if89xEML7fspacosbEc4mZB8D3UIa2AYz9FaL3JuHLlWCr-SAp5_BgX2di69KgTmlxWpWMCT8Mh7HcNvX8vPlHYcayyzxE0_ncXkUXFpW2/s400/jeef+3.jpg" width="305" /></a></div><div style="text-align: center;">Try this recipe, it`s incredibly good. </div><div style="text-align: center;"><span style="font-size: x-large;"><span style="color: #999999;">-Kathrine</span></span></div><div class="blogger-post-footer"><script type="text/javascript"><!--
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<script type="text/javascript"
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There was not much fruit yet to be purchased - but there was a few stands of colorful vegetables, herbs and plants. I brought some onions, beets and chard leaves. Plus a packet of 3 peanut butter cookies for the husband, for the simple price of $1!<br />
<div class="separator" style="clear: both; text-align: center;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZwccxoirmzHBrXbpnJ0_rHpRaRYxccJOVfnMrvYstgSZXoX-w_x8G8gMMhDzkiBD9NiQWPceRP-husTYQr0CUZ9f2-5KGFr8lvgl-RvpYzICL7CdwbKkR0dUTD_JNMeYGbWAT/s640/beet+1.jpg" width="488" /> </div><div class="separator" style="clear: both; text-align: left;">Beets are full of incredible vitamins, both in the heart of the vegetable and in the leaves. I got a bunch for $2 at the market and decided to add it in my juice. Along with cabbage, chard and a few carrots it made up for the strongest vegetable juice I have ever made. Wehw! Beet juice can come in handy in baking and garnishing food. I juiced one beet with its stem and got a shot glass of juice. I knew this was gonna be too strong to drink (after that first juice..) so I mixed it with quinoa. Pink food is always more fun=) <span style="font-size: x-large;">Use beet juice as food coloring</span> in cakes, cupcakes and icing.</div><div class="separator" style="clear: both; text-align: center;">I wish I had done this with my <a href="http://mrsjkunde.blogspot.com/2011/04/raw-cake-goodness.html">last cake</a>. It would have looked much more delicious then what it came out to be (beige isch color). Anyway, some of you asked for the recipe for that cake, and here it is (the recipe is from <a href="http://raw-bento.com/raw-lemon-cheesecake/">raw bento`s blog)</a>: </div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div style="text-align: center;"><i><u><span style="font-size: x-large;">Recipe for Raw cheesecake:</span></u></i></div><div></div><div style="text-align: center;"><i><b>Cheesecake filling (in a high-speed blender):</b></i><br />
<i>2 cups soaked cashews<br />
Juice of 1/2 lemon<br />
3-4 pieces of lemon zest<br />
3/4 cup nut milk<br />
4 tbs maple syrup<br />
2 scraped vanilla beans</i></div><div style="text-align: center;"><br />
</div><div style="text-align: center;"></div><div style="text-align: center;"><i><b>Crust (in a food processor):</b><br />
1 cup walnuts, soaked<br />
1/2 cup sunflower seeds, soaked<br />
8 dates<br />
Dash of nutmeg<br />
Dash of cinnamon</i></div><div style="text-align: center;"><i>Make the crust and work it into a pie pan, then when the filling is ready pour it over and set it in the freezer. This cake goes with allot of different toppings. Drizzle your favorite nuts on top, caramel sauce, berry sauce or a dash of whipped cream. </i></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi2UxS0XYk6IKiCsFJEohSYCwIq-kzfKOQVkTqgDtxb3OxMA23cgYyNgQLMDYV312q4h6XsnhLnzZMMTSjrr3J6N6USdI8GzXXpxZ6akJdVUorbyGLyr7FIZIRC_9vxKLFDEVrN/s1600/beets+3.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi2UxS0XYk6IKiCsFJEohSYCwIq-kzfKOQVkTqgDtxb3OxMA23cgYyNgQLMDYV312q4h6XsnhLnzZMMTSjrr3J6N6USdI8GzXXpxZ6akJdVUorbyGLyr7FIZIRC_9vxKLFDEVrN/s400/beets+3.jpg" width="305" /></a></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiYuGl71jab5etEbGCgUa7XNwpCDDmvSB10sUc8asPy-7hC3vX-91p1n2jATyOHbNw-C6N327J0JpvvuFYaXqQZkM-It0lV1nGehoq90aM7n2OdRqbaGs8wMmm5oHNq5my81q6p/s1600/beet+2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiYuGl71jab5etEbGCgUa7XNwpCDDmvSB10sUc8asPy-7hC3vX-91p1n2jATyOHbNw-C6N327J0JpvvuFYaXqQZkM-It0lV1nGehoq90aM7n2OdRqbaGs8wMmm5oHNq5my81q6p/s400/beet+2.jpg" width="305" /></a></div><br />
I have to give a little thanks to my wonderful<span style="font-size: x-large;"> Spinning enthusiast!</span> They come to my classes with <b>beautiful</b> big smiles, ready to work hills, climbs and whatever else I give them as a road map. You know who you are - and I just have to say again - <span style="font-size: x-large;">thank you! </span>You guys are so amazing and so much fun to pursue fitness with. I am working on getting another class going for Tuesdays at 4PM. I will keep you all posted on this subject.<br />
<div style="text-align: center;"><span style="color: #999999; font-size: x-large;">-Kathrine- </span></div><div class="blogger-post-footer"><script type="text/javascript"><!--
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<script type="text/javascript"
src="http://pagead2.googlesyndication.com/pagead/show_afmc_ads.js"></script></div>-Kathrine Kunde-http://www.blogger.com/profile/10417910976052860958noreply@blogger.com2tag:blogger.com,1999:blog-20577487.post-43363692380388691882011-04-09T07:33:00.000-07:002011-04-09T07:33:48.859-07:00Mango.I just really like that word. Mango. A few years ago I traveled in Vanuatu for six weeks and one of the places we stayed at had a huge mango tree in the front yard. It was incredible to go and find a ripe fruit at any time of the day, pull out the knife and eat it. Ah - <span style="font-size: x-large;">simplicity</span>. We ate an enormous amount of amazing fruits during those weeks - coconut, papaya, mangoes, bananas, pine apple... good times.<br />
<br />
This Saturday morning is gonna be <span style="font-size: x-large;">good</span>. I am getting ready to go to the gym - gonna get my <span style="font-size: x-large;">work out on!</span> Then off to the newly-opened-for-the-season <span style="font-size: x-large;">farmers market</span> before I head back to the gym for my spinning class.<br />
<br />
Juicing fresh vegetables sure makes vegetables go allot faster then if I was to eat them all. This morning all I could find was carrots, a pear and a mango. So I juiced the carrots and the pear. Then I blended it in my <a href="http://www.amazon.com/Vitamix-Professional-Countertop-Blender-Platinum/dp/B000RRKQKA?ie=UTF8&tag=mrskund-20&link_code=btl&camp=213689&creative=392969" target="_blank">high speed vitamix</a><img alt="" border="0" height="1" src="http://www.assoc-amazon.com/e/ir?t=mrskund-20&l=btl&camp=213689&creative=392969&o=1&a=B000RRKQKA" style="border: medium none ! important; margin: 0px ! important; padding: 0px ! important;" width="1" /> with the mango. A little bit of fiber, a lot of sugar (! pre work out meal) and at-least it was all <span style="font-size: x-large;">natural</span> foods.<br />
Changing up my diet <span style="font-size: x-small;">(when I say diet this does not mean micro dieting. It just means that I am referring to what I am eating)</span> this week has been <span style="font-size: x-large;">incredible</span>. 4 cups of fresh vegetable juice until mid-afternoon. Then a normal lunch, and a lighter dinner later on. I am <span style="font-size: x-large;">full of energy =)</span><br />
<span style="font-size: x-large;"> </span> <br />
<div style="text-align: center;"><span style="color: #999999; font-size: large;">Have a beautiful Saturday Loves</span></div><div style="text-align: center;"><span style="color: #999999; font-size: large;"> - Kathrine -</span></div><div class="blogger-post-footer"><script type="text/javascript"><!--
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<script type="text/javascript"
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<div class="separator" style="clear: both; text-align: center;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTe_qcTXbJVvyFytK-0Ln5nCj5sLHlOUE3b3kiB_TmwwWRmaqlol-xOb2ZIg-UBygrSUNxMi3MhiNHhotHX3JnJpUb_jjciZNGUKHpoMnttL5t6mC31nL_21LMATyj3Do4Jnlv/s400/cake+1.jpg" width="302" /> </div><div style="color: #666666;"><span style="font-size: large;">It`s a cake that keeps the best in the freezer - so I can eat one piece a day, without it going bad =)</span></div><div style="color: #666666;"><span style="font-size: large;"> It also goes well with different toppings like chocolate sauce, berry sauce <span style="font-size: small;">(like in the picture on top)</span> or mango puree<span style="font-size: small;"> (picture below)</span>. The crust is made of walnuts, sunflower seeds and dates. The filling is mostly soaked cashew nuts blended with vanilla beans. </span></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhawWnfZnybz5QXlwLHRJPptiihoH1orjX_tKkza3_f8i1l8rZ05vhZp589xAh1pnOqrf8FhSPrU4oRW8T0cFllHyWcdgy1K85KLW5KEue2fhmsXpxJYRk1tWat_gHW1IsEkGhD/s1600/cake+2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhawWnfZnybz5QXlwLHRJPptiihoH1orjX_tKkza3_f8i1l8rZ05vhZp589xAh1pnOqrf8FhSPrU4oRW8T0cFllHyWcdgy1K85KLW5KEue2fhmsXpxJYRk1tWat_gHW1IsEkGhD/s400/cake+2.jpg" width="301" /></a></div><div style="text-align: center;"><span style="font-size: large;"><span style="color: #666666;">-Kathrine-</span></span></div><div class="separator" style="clear: both; text-align: center;"></div><div class="blogger-post-footer"><script type="text/javascript"><!--
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<script type="text/javascript"
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjtMu2oxAkdM-0nYN2ms5O0DhQsJLuAmNf752QyrWIRfm_29IZlRTslfm1nsVuRxDqe8rW3paJtGjtZnrUq9cvJwqNbnYFXxpusvMa4M90Dpxw6bguSB27Eq4sPJAqpgipCvt4o/s1600/green+2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjtMu2oxAkdM-0nYN2ms5O0DhQsJLuAmNf752QyrWIRfm_29IZlRTslfm1nsVuRxDqe8rW3paJtGjtZnrUq9cvJwqNbnYFXxpusvMa4M90Dpxw6bguSB27Eq4sPJAqpgipCvt4o/s640/green+2.jpg" width="478" /></a></div>As you can see, I added fruits to my juice and that is mostly because it covers up the edgy vegetable taste. Some of you are able to do straight up vegetable juice, and that`s awesome. <br />
<div class="separator" style="clear: both; text-align: center;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiusD_cGtwn7IQ4i-8i2LaOk3C_RQLYO23nQoAGQNDKDTTUDeGSuQfelYPzsKk9hSfp-VMGEcAbZ_pnZVj4BTNcruL3ABqYutGUDF20Iai8DQUw6AXPRDZCIdTDC6sUhWn8Lddd/s400/green+1.jpg" width="298" /> </div><div class="separator" style="clear: both; text-align: center;">Looks like the sun is shining... I want to go for an outdoor run. First one since fall!</div><div class="separator" style="clear: both; text-align: center;">-Kathrine-</div><div class="blogger-post-footer"><script type="text/javascript"><!--
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<script type="text/javascript"
src="http://pagead2.googlesyndication.com/pagead/show_afmc_ads.js"></script></div>-Kathrine Kunde-http://www.blogger.com/profile/10417910976052860958noreply@blogger.com0tag:blogger.com,1999:blog-20577487.post-39782845564494441522011-04-05T09:44:00.000-07:002011-04-05T09:44:40.391-07:00Fresh fruit and vegetable juicingOn this half sunny, half cloudy morning I took our new moped out for a little drive. 7AM is still very peaceful as far as traffic goes, with my newly learned skills in driving the moped that is perfect for me. <br />
<br />
Lately I have <u>not</u> been wanting to eat vegetables. It comes in waves, sometimes all I want to eat is a different kind of salad for all my meals. Then there are times when all the greens I get is in stir fried foods. Waking up in the morning tired, is a sign to me that I need to pat attention more to what I eat and make sure I get allot of <span style="font-size: x-large;">high quality</span> whole foods rich in nutrients.<br />
As I was cruising around the neighborhood this morning, I wondered if I could do the far drive to the one grocery store in town that makes <span style="font-size: x-large;">fresh green juice</span>. I considered the roads, the busyness and my skill level and quickly decided that it was <span style="font-size: large;">not a good idea</span>.<br />
<br />
It dawned on me that I have a juicer in my garage, it was given to me a year ago by some sweet friends of ours and I have not even used it. You see, the last juicer I had was a crazy little machine I got at a thrift store for $6. It juiced my vegetables well, but it was super loud and it took at least 20 minutes to clean up! Joy filled my heart when I discovered that it was broken and I could throw it away <span style="font-size: x-large;">=)</span><br />
<br />
Anyway, I got home, parked the moped and found my "new" juicer. I used all kinds of vegetables - carrots, apples, lemons, golden beets, spinach and cucumbers and got 2 cups of really refreshing and tasty juice. <br />
<br />
"<b><i>The juice of fresh fruits and vegetables is the richest available food source of vitamins, minerals and enzymes.</i></b>" -From the book<a href="http://www.amazon.com/Juicing-Life-Guide-Benefits-Vegetable/dp/0895295121?ie=UTF8&tag=mrskund-20&link_code=btl&camp=213689&creative=392969" target="_blank"> Juicing for life</a><img alt="" border="0" height="1" src="http://www.assoc-amazon.com/e/ir?t=mrskund-20&l=btl&camp=213689&creative=392969&o=1&a=0895295121" style="border: medium none ! important; margin: 0px ! important; padding: 0px ! important;" width="1" />.<br />
<br />
I am excited for my next cup of juice!<br />
<div style="text-align: center;"><span style="color: #999999; font-size: x-large;">-Kathrine- </span></div><div class="blogger-post-footer"><script type="text/javascript"><!--
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<script type="text/javascript"
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgGAEkM011dyohWv-YkXiLEawS9vimHPb2tOTOpIftWCO5_rTHE0qqj-1xAtwt1qJ8n3huIyC_PtLuzsbkxhksXJeIo97-35MPU2k7bOI5PAUU7I30uy9v7JYCWeVMzjio0zH2B/s1600/fort+brgg.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="222" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgGAEkM011dyohWv-YkXiLEawS9vimHPb2tOTOpIftWCO5_rTHE0qqj-1xAtwt1qJ8n3huIyC_PtLuzsbkxhksXJeIo97-35MPU2k7bOI5PAUU7I30uy9v7JYCWeVMzjio0zH2B/s400/fort+brgg.jpg" width="400" /></a></div>The ocean is very special to me as I grew up on a tiny island on the coast of Norway. <span style="font-size: x-large;">I love waves and the ocean breeze.</span> One thing in particular that was exciting, was finding hidden hiking trails in the midst of the tallest trees on earth. J and I hiked, took pictures and had a really amazing time together.<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhw8nOX8rO9V7Z_VbpuftzMF6gq0YLbsoSpt8zSlU5iWUrtowvzSdstWccXh0ZGJsZdAmY3FlAo9yZydl3lia0HvOWDL_Wnlr7SSMOuKEAuHAywkTX3I_7y8av7Mq3QVFdes3Um/s1600/me.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhw8nOX8rO9V7Z_VbpuftzMF6gq0YLbsoSpt8zSlU5iWUrtowvzSdstWccXh0ZGJsZdAmY3FlAo9yZydl3lia0HvOWDL_Wnlr7SSMOuKEAuHAywkTX3I_7y8av7Mq3QVFdes3Um/s400/me.jpg" width="271" /></a></div> In Fort Bragg there is a raw food diet cooking school (Living light culinary art institute) that also has a little cafe. They serve raw ice cream and cakes, soaked and dehydrated grains, smoothies and juices and such. I had a tasty piece of raw cherry pie with chocolate sauce. This week I want to make a few alternative cakes/pies that are free from dairy, eggs, gluten etc. My first one I have already started making, it is a raw cheesecake. It will be really really good. Ill post it here later today =)<br />
<br />
<div style="color: #999999; text-align: center;"><span style="font-size: x-large;">Happy Monday Everyone!</span></div><div class="blogger-post-footer"><script type="text/javascript"><!--
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<script type="text/javascript"
src="http://pagead2.googlesyndication.com/pagead/show_afmc_ads.js"></script></div>-Kathrine Kunde-http://www.blogger.com/profile/10417910976052860958noreply@blogger.com0tag:blogger.com,1999:blog-20577487.post-81286320998217050542011-03-31T07:30:00.000-07:002011-03-31T09:23:13.863-07:00Gluten freedom story: JazmynToday I have a <b>real treat</b> for you =) I asked a <span style="font-size: x-large;">sweet sweet</span> friend of mine to share with us about her journey of going gluten free. Her story is fascinating on so many levels... so read on:<br />
<br />
<div style="text-align: center;"><i><b>Jazmyn`s Story:<span style="font-size: x-large;"> Quitting Cold-Turkey</span></b><br />
<br />
<span style="color: #666666;">A little history to go along with my story…Since I was a sophomore in high-school I’ve had this terrible red rash on my hands that would itch and crack. It was terrible. It looked bad and it felt bad. Pretty much it was bad. I never thought anything of it, other than it being psoriasis and do the best I could to stay hydrated and lotion up. I am blessed to have incredibly great vision. In August of this last year my eyes started getting itchy and red all the time. I granted that it was probably from allergies as we live in one of the driest, sunniest places on earth. After a month of red, itchy eyes I went to the eye doctor who told me I had pretty sever allergies. I continued using eye drops as I always have only to find it worsening with each week. By the end of October my eyesight began to diminish. At first things just seemed blurry far away but progressively they got worse. By the time Thanksgiving came around my eyes would swell at some points during the day and the white of my eyes were a continual pink color. Between October and the beginning of January I saw 4 eye doctors, all of who were stumped as to what would be causing this and causing it to worsen at such an intense speed. </span></i></div><div style="color: #666666; text-align: center;"><br />
</div><div style="color: #666666; text-align: center;"><i>Our church held a class about healthy eating, raw foods, and affects food can have on your body. I decided to do a little research when a friend asked me if I noticed that it increased after I ate. I took the next three days, didn’t change my diet, and noticed that 1-2 hours after I ate was when my eyes would become itchy and swell. This happened every time I ate during the coarse of those 3 days. <br />
<br />
I know quite a few people who had gone gluten-free due to allergies and after seeing the affects of what I was eating and how it affected me I researched a bit to find out that my skin problems and stomach upsetting were some signs of have a gluten allergy. I decided that trying to eat gluten-free for a couple of weeks were worth seeing if it would help. I mean ANYTHING had to be better than what I was dealing with. <br />
<br />
Starting that following Monday I quit eating anything with gluten cold turkey. I literally saw the benefits within 36 hours. A day and a half into eating gluten-free my eyes began to clear up. They stopped being itchy and swelling, and my eyesight began to get better with each passing day. By the end of week one my left hand completely cleared up of its rash that I’d had for 9 years (yes NINE years…_) by the middle of the second week my right hand also healed up and my eyes completely restored. I couldn’t believe what a transformation had occurred simply from choosing to eat differently and being careful about what I put in my body. All this was caused by an ingredient??<br />
<br />
I found it to be hard, but not AS hard as my thoughts had originally presumed. I did as much research as I could on ingredients, foods, etc that had gluten and prepared myself with a list of YES ingredients and NO ingredients that I keep on my phone for when I go grocery shopping.</i></div><div style="color: #666666; text-align: center;"><br />
</div><div style="color: #666666; text-align: center;"><i>Although eating gluten can be a pain at times(there are days when all I wanna do is eat a funfetti cupcake……) but for the most part being gluten-free has only shown it’s self positive. Not only are my skin, eyes and stomach benefiting, but also my diet is much healthier as it has caused me to eat a much more balanced diet packed with fruits, veggies, and lean meats. </i><br />
<i>I have found that changing my diet to meet my need for no gluten has been slightly trying, very informational, but mostly fun. It’s like a little challenge I have daily and something that I feel proud of each and everyday I move forward. I also, am incredibly blessed to have Katrina in my life as she is a world of wisdom on eating gluten-free and is loaded with recipes to keep fun foods in my life. </i></div><div style="color: #666666;"><br />
</div><div style="color: #666666; text-align: left;"><i>“Accept the challenges so that you may feel the exhilaration of victory.” – General George S. Patton </i><br />
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<div style="text-align: center;"><i>Live life to the fullest!-Jazmyn-</i><br />
<br />
<div style="text-align: left;"><span style="color: black;">What a story. Thank you so much Jazmyn for sharing.. You are an inspiration to us all!</span><i> ;)</i></div></div></div><div class="blogger-post-footer"><script type="text/javascript"><!--
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<script type="text/javascript"
src="http://pagead2.googlesyndication.com/pagead/show_afmc_ads.js"></script></div>-Kathrine Kunde-http://www.blogger.com/profile/10417910976052860958noreply@blogger.com1tag:blogger.com,1999:blog-20577487.post-24744843888606481012011-03-30T11:55:00.000-07:002011-03-30T11:56:39.440-07:00Chocolate chip cookiesWhen 7 bananas are getting too ripe, fully aware I cannot finish them all in just a couple of days - I start looking for a recipe. I always crave oats, something sweet and filling. So in my search today I found a "healthy chocolate chip cookie" recipe that called for ripe bananas <span style="font-size: x-large;">(score!)</span>, amongst other things. So I jumped on it, tweaked it, made it gluten, egg, casein, sugar and dairy <span style="font-size: x-large;">free</span> <u>(this is about as healthy as a chocolate cookie can get!)</u>, here is the result:<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj5Q8Fk6ySCs5ovE9lnrQxylkVF6LZ4fYqMEUX6tZhdRr3fSr7qCpuENx-oLEwrUhqsvlaSy5KznA8RbwW7XRzYfnzoqHKttwAj5fgco-fmO3v4t556QMkE08dCjtGbJnGwpnV0/s1600/cookie+1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj5Q8Fk6ySCs5ovE9lnrQxylkVF6LZ4fYqMEUX6tZhdRr3fSr7qCpuENx-oLEwrUhqsvlaSy5KznA8RbwW7XRzYfnzoqHKttwAj5fgco-fmO3v4t556QMkE08dCjtGbJnGwpnV0/s640/cookie+1.jpg" width="476" /></a></div><div style="text-align: center;"><b>Super Healthy Chocolate Chip Cookies</b></div><div style="text-align: center;">3 ripe bananas</div><div style="text-align: center;">1/4 cup applesauce (I used unsweetened)</div><div style="text-align: center;">Egg replacer for 1egg</div><div style="text-align: center;">2 tbs honey </div><div style="text-align: center;">1tbs flax meal</div><div style="text-align: center;">1tbs warm water</div><div style="text-align: center;">Mix together in a blender of heavy duty kitchen machine</div><div style="text-align: center;"><br />
</div><div style="text-align: center;">In a different bowl mix the dry:</div><div style="text-align: center;">2 cup oat flour (you can do half and half with oat flour and rolled oats)</div><div style="text-align: center;">2/3 cup shredded coconut</div><div style="text-align: center;">1/4 cup Amaranth flour</div><div style="text-align: center;">1/4 cup teff flour</div><div style="text-align: center;">1/4 cup brown rice</div><div style="text-align: center;">1/4 cup sorghum</div><div style="text-align: center;">1/2 tsp. Salt</div><div style="text-align: center;">1/2 tsp. Cinnamon</div><div style="text-align: center;">1 tsp. Baking powder </div><div style="text-align: center;"><br />
</div><div style="text-align: center;">Mix the wet and the dry ingredients then fold in some chocolate and nuts of choice. </div><div style="text-align: center;">I used TJ`s unsweetened baking chocolate chips (super dark and chocolaty) and a handful of walnuts. </div><div style="text-align: center;"><br />
</div><div style="text-align: center;">Bake in the oven at 350F/170C for about 10-12 minutes. Make sure you <u>don`t overcook</u> the cookies, because bananas and gluten free baking has a tendency to get way to chewy. </div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjoxfZNMVMkPEBclUJYWR3NE_-N5xnExjBFTvpH6OuWacq7RiHRfE2BUwiZJW1rmIpZtYyx4-32NK4dkPKFwaXEEETJxAcIPbPe0tw87SQAatqdLe46MfIrB-PU7u-o0DeiNztA/s1600/cookie+2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjoxfZNMVMkPEBclUJYWR3NE_-N5xnExjBFTvpH6OuWacq7RiHRfE2BUwiZJW1rmIpZtYyx4-32NK4dkPKFwaXEEETJxAcIPbPe0tw87SQAatqdLe46MfIrB-PU7u-o0DeiNztA/s640/cookie+2.jpg" width="476" /></a></div><i><b>TIPS:</b> Anytime you bake GF, DF etc, try to bake a couple of samples in the oven before you bake it all. You don`t want them to spread out too much, sometimes they don't spread out at all..... so then you have to form them with your hands. If you <span style="font-size: x-large;">make a sample</span> you will know how your dough will act in the oven and you can take it from there. If you notice that the dough spreads out too much - put the dough in muffin pans instead of a flat baking sheet. </i><br />
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These cookies I had to form with my hands before I put them in the oven, so they got the right "cookie" shape. <br />
<div class="separator" style="clear: both; text-align: center;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgpPJ6alceA6la711Rt7oxxZeGEZjkKFcqymRs6ERhKlOirDFWOjA6wLUXNM88gwf_8fKbX2Ybl-Vnr8Fs45GqpRmIQefXvM__dK2off574fCjsdb5eaG1_eTNWcuaP37gykHyk/s640/cookie+3.jpg" width="476" /> </div><div class="separator" style="clear: both; text-align: center;">Nutritionally these cookies have a high value. Lots of fiber, whole grains, sweetened with fruit etc makes them a great treat for breakfast or as a mid-day snack. If you goal is weight-loss remember that these have <b>allot</b> of good carbohydrates in them, that your body needs and t<u>he amount is according to how active you are.</u> </div><div style="text-align: center;"><br />
</div><div style="text-align: center;"><span style="color: #999999; font-size: x-large;">-Kathrine-</span></div><div class="blogger-post-footer"><script type="text/javascript"><!--
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<script type="text/javascript"
src="http://pagead2.googlesyndication.com/pagead/show_afmc_ads.js"></script></div>-Kathrine Kunde-http://www.blogger.com/profile/10417910976052860958noreply@blogger.com1tag:blogger.com,1999:blog-20577487.post-24715583023815174302011-03-29T14:57:00.000-07:002011-03-29T15:07:07.625-07:00What I do today, will benefit me tomorrowToday I am thinking about <span style="font-size: x-large;">lasting health</span> and how - what I do today will benefit me tomorrow. (Tomorrow, as in 10-20 years from now on.)<br />
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Some people seems to age really well. We can find really "fit" looking people in the entertainment world like <span style="font-size: x-large;">Madonna</span>. She is a lady that has been around with her music for years and years and managed to stay in shape through pregnancies and through the years. <br />
I firmly believe that what we do with our health right now, will have <span style="font-size: x-large;">lasting effects</span> on our life. Madonna didn`t just follow a trainer for a few months, neither did she just do yoga for a month to be where she is at right now, she has worked to stay fit <span style="font-size: x-large;">all of her life</span> - when she was in her 20`s, 30`s and 40`s.<br />
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<span style="font-size: x-large;">Healthy habits</span> will keep us going strong and in some ways "slow" the aging process.<br />
Exercise and diet goes hand in hand and plays a vital role here. Now Madonna probably has all kinds of chefs, trainers, equipment not to mention time, to focus on her health. But her example still stands.<br />
<br />
(I want to explain myself, I am not using Madonna as a role model for her skinny-ness. People with allot more weight on their bodies can still be in great shape...! It`s not about how skinny we look, it`s about having a strong heart and strong muscles. Anyone can be skinny or fat, but it takes work to become strong and age well. Which I think Madonna has done well.) <br />
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I don`t ever wanna become a slave to something. For example an extreme diet, or too harsh of a work out routine that will only last for so long. Finding <span style="font-size: x-large;">a balanced lifestyle</span> where diet and exercise goes hand in hand, with all the other aspects of our lives is really important.<br />
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<u>When working out becomes hard</u> or boring to do day in and day out, I remind myself that I`m doing this with the future in mind. For myself and for the people that are important in my life. Quickly the <b>sense of purpose</b> comes back to me and I stay motivated for my work out.<br />
So keep running, you runners, keep skiing, keep walking, dancing, lifting weights - whatever it is. Just stay active. =)<br />
I realize that some of you don`t have that habit of exercising or eating healthy, but you know what, It`s never too late to start, never. Health is for everyone who wants it. It does not require anything, just your choice. <br />
<div style="text-align: center;"><span style="font-size: x-large;"><span style="color: #cccccc;">-Kathrine-</span></span></div><div class="blogger-post-footer"><script type="text/javascript"><!--
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<script type="text/javascript"
src="http://pagead2.googlesyndication.com/pagead/show_afmc_ads.js"></script></div>-Kathrine Kunde-http://www.blogger.com/profile/10417910976052860958noreply@blogger.com0tag:blogger.com,1999:blog-20577487.post-63800683561625448862011-03-29T10:02:00.000-07:002011-03-29T10:02:00.117-07:00Sunny day!!Wooh! I am so <span style="font-size: x-large;">happy</span> to see the sun today =)<br />
I have been working allot at the gym lately and have not been a very good blogger, sad story - cause I LOVE posting fun recipes, pictures and such. But I will get back into the groove of it starting today!<br />
<br />
Another thing I am starting with today is that I am going all <span style="font-size: x-large;">dairy free</span>, again. Again because a few years back I was dairy free for 2 years. When my digestive track got strong (being GF and DF) I introduced dairy, but as of late, maybe since being sick and taking antibiotics(?), I don't do dairy well at all. So here we go - no whipped cream goodness, no buttered anything. Good thing there are so many substitutes these days, rice cheese, nut milks, coconut etc.<br />
This morning my breakfast consisted of a delicious fuji apple with raw almond butter, then a bowl of GF toasted granola with hemp milk. mm so satisfying =)<br />
<div class="separator" style="clear: both; text-align: center;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhMOm0gR52WLJPO0lEjIX5St3EZ_IkGlYiGoZFwfUmIFIR5vetgEIcIUYjkyNSz-cMWig3isra7QUQWNCDzNjMzMyHqRtAujmhWcsYCKyQV7FHnxoR8QsBtEJVAbHkyzJXNwRZ5/s400/apple+.jpg" width="303" /> </div><div class="separator" style="clear: both; text-align: center;"><span style="font-size: x-large;"><span style="color: #999999;">Have a beautiful morning</span></span></div><div class="blogger-post-footer"><script type="text/javascript"><!--
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<script type="text/javascript"
src="http://pagead2.googlesyndication.com/pagead/show_afmc_ads.js"></script></div>-Kathrine Kunde-http://www.blogger.com/profile/10417910976052860958noreply@blogger.com2tag:blogger.com,1999:blog-20577487.post-68590159379802596212011-03-25T13:26:00.000-07:002011-03-25T13:27:28.623-07:00My work outs and CarbsMe saying that I am enjoying this day is a huge understatement. I love days when I can drink tea with my love, research the web for recipes, bake and cook delicious food and in the end of the day have our <span style="font-size: x-large;">best friends</span> (I so love you guys!!) over for an evening of laughter, conversations and a good meal.<br />
<br />
This week I have put in many hours working out and instructing classes. My body screams for relaxation and recovery, I am mostly sore in my upper back but my arms are a little jello-like too. I am also tweaking my diet to fit my activity-level. <span style="font-size: x-large;">Loading up</span> on carbohydrates and nutrient rich food. <br />
<br />
<b>My work outs week 12:</b><br />
<u>Monday:</u> EFX circut training 50 min. <br />
<u>Tuesday:</u> Stairmaster 45 min.<br />
Bodysculpt 50 min.<br />
<u>Wednesday</u> - Stairmaster 30 min.<br />
EFX circut training 50 min.<br />
<u>Thursday</u> - Bodysculpt 1 hour<br />
Spinning 45 min.<br />
<u>Friday</u> - OFF<br />
<u>Saturday</u> - Spinning race-day 2 hours<br />
<br />
<b> Carbs, carbs, carbs:</b><br />
A few years ago, during my <span style="font-size: x-large;">transitioning time</span> of becoming gluten free, I ate 95% raw and vegan. It was rewarding to focus on what I could eat, rather then what I could not eat. The backside of it was a constant feeling of being hungry. I snacked on carrots and nuts all day long in order to keep that hunger in check. But even with eating vegetables all day long - in the end of the day, a raw and vegan lifestyle did not support my activity level. Working out was hard and <span style="font-size: large;">gathering motivation for it likewise</span>.<br />
As I started introducing more and more carbohydrates, protein and dairy products into my diet I found that I had more energy. My body felt more at ease because I was not constantly hungry and now I had a ton of energy for daily chores and working out. Over the years I have come to find what foods work for me and the amount that supports my activity level.<br />
<br />
<span style="font-size: large;">Food is obviously essential</span>. The type of food we eat has powerful effects on energy levels, moods, appearance, longevity and how we age. There are foods that are good for us, then there are foods that are good in smaller portions, and there is foods we should stay away from (like overly processed food).<br />
Dietary carbohydrates <span style="font-size: x-large;"><span style="font-size: large;">play a </span>vital role</span> in human nutrition because they provide the <span style="font-size: x-large;">primary source</span> of the energy we need to fuel bodily function.<br />
<br />
Some carbs are good and some are bad depending on what it does to our blood sugar levels. We can use the glycemic index (GI) to find out just how much our blood sugar increases in the hours after ingesting. The food with the highest glycemic index aka the nastiest food you can eat in terms of turning to sugar the minute you eat it is<span style="font-size: x-large;">... drum-roll</span>, white bread! The GI of white bread is set to 100 and all foods are compared to it (GI charts either use white bread as reference point <i>or </i>pure glucose which has a GI of 140.<br />
<br />
What we call <b>simple carbs = empty carbs = high GI foods</b>, have been refined and stripped of their supportive nutrients. So white sugar, white bread, pastries and even cereal has <b>no nutritional value</b>. It goes like this: you eat it, your blood sugar spikes, the pancreas works really hard to pump out insulin to get the blood sugar level down, and it works... fast, now you crash, feel fatigue and soon enough hungry again.<br />
Anyway, since our bodies needs energy and fuel, we need carbs, <span style="font-size: x-large;">good carbs!</span> Ones that digest slowly and allows us to stay full for a long time, it also supplies us with <u>balanced energy levels</u> throughout our day. On a gluten free diet we often turn to replacement foods (gf bread, pizza, pasta, cookies etc), and the typical main ingredient is corn, white rice and potatoes which unfortunately is not much else but starch and lacking in nutritional value. <br />
Choosing foods wisely is essential to our health in the long run, gluten free or not. <b>Complex</b> carbohydrates from grains are the <span style="font-size: x-large;">body’s best</span> source of energy because they are burned in a constant, time-released manner. <span style="font-size: x-large;">Some of the carbs that I choose</span>, that leaves me feeling full for a long while and also supplies me with high nutritional value include but are not limited too:<br />
<ul><li>Quinoa, millet, sorghum, oats, teff, amaranth and buckwheat</li>
<li>Apples, kiwi, avocados, tomatoes, cabbage, broccoli, spinach and brussel sprouts</li>
<li>Berries, nuts and seeds. </li>
</ul> So that was a little bit of allot of things =) I need to get to my cooking and baking now. I wish you all a peaceful day!<br />
<br />
<div style="color: #cccccc; text-align: center;"><span style="font-size: x-large;"> -Kathrine-</span></div><br />
<br />
<span style="font-size: x-small;">Resources: The encyclopedia of healing foods, Gluten free for dummies </span><div class="blogger-post-footer"><script type="text/javascript"><!--
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<script type="text/javascript"
src="http://pagead2.googlesyndication.com/pagead/show_afmc_ads.js"></script></div>-Kathrine Kunde-http://www.blogger.com/profile/10417910976052860958noreply@blogger.com0tag:blogger.com,1999:blog-20577487.post-62167569474453364152011-03-24T08:08:00.000-07:002011-03-25T09:18:59.872-07:00Do something differentToday is a busy day as I am instructing a few very different classes and have meetings etc. I just wanted to share what was on my heart this morning before I have to run out the door........:<br />
When we pursue fitness and health in our lives, we want to be able to see measurable goals. If we don`t see the change we want - we need to do something different. I am all about variety and will rarely be found doing the same work out two days in a row.<br />
If getting a six pack is your goal, and your 300 sit ups a day is not cutting it... you have got to do some different exercises. If loosing weight is your goal, but the 3 classes a week of some activity is not getting you there - then change it up! Do something you haven`t done before, new work out classes, new schedules, new exercises, new type of food... and have fun with it =)<br />
<div style="text-align: center;"><span style="color: #999999; font-size: x-large;">-Kathrine-</span></div><div class="blogger-post-footer"><script type="text/javascript"><!--
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<script type="text/javascript"
src="http://pagead2.googlesyndication.com/pagead/show_afmc_ads.js"></script></div>-Kathrine Kunde-http://www.blogger.com/profile/10417910976052860958noreply@blogger.com0tag:blogger.com,1999:blog-20577487.post-87912058790647425562011-03-22T12:13:00.000-07:002011-03-22T12:15:11.125-07:00A Fundraiser and 4 favoritesHi Everyone! I hope You are doing wonderful today. Thanks again for reading my blog, I love hearing back from you all whether over e-mail or in person ;)<br />
<br />
One of the projects I am working on this week is for Saturday when we will have a <span style="font-size: x-large;">race-day</span> (testing our fitness level in spinning) and do a <span style="font-size: x-large;">fundraiser</span> at Everyday Fitness. We want to support the <span style="font-size: x-large;">Haven Humane</span> society here in Redding by gathering money, pet-food and warm blankets for lost, homeless and abused animals. <span style="font-size: large;"><b><i>If YOU wanna help out</i></b></span> you are welcome to bring your support to <a href="http://edfitness.com/main/edfit-home.asp?P=1">Everyday Fitness</a> (2345 Athens ave.) on Saturday March 26th, between 9am and 1pm. <br />
<br />
<br />
Anyway, here are four favorites of mine this week: <br />
<br />
<u><span style="font-size: x-large;">The Stair-master</span></u> - climbing stairs is a great way to improve cardiovascular fitness! I love this simple yet super effective work out that will target the lower body especially your legs and buttocks. It will also burn calories and improve balance. I especially like the real old stair-master that has actual steps as oppose to the steps that follow your feet. <br />
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<span style="font-size: x-large;"><u>Udi`s Vanilla Granola</u></span> - For a while I was trying to make my own granola, but every time it would burn, or just not get all crunchy like granola should be. Maybe I just don't have the patience to make granola (there`s is quit a few steps to it!!)... But I found what I was looking for in Udi`s gluten/soy/dairy/egg free vanilla granola. Theres like 4 ingredients total, it`s super tasty (I love anything vanilla), crunchy and just perfect to eat after a work out session. Here is how I eat my granola:<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjPljElKDliSR6IQq5zACEXxdznCpM6qRk70gswsxfZ3fSR7tIdzcKRvvE01WVV3hKOWtHIz0PPfAD-onCzVJ5xTmfbCnfQwK3CNzDpYxwwRBqot9qSvPh4HUGGZhwK2NIaw1C0/s1600/udi+2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjPljElKDliSR6IQq5zACEXxdznCpM6qRk70gswsxfZ3fSR7tIdzcKRvvE01WVV3hKOWtHIz0PPfAD-onCzVJ5xTmfbCnfQwK3CNzDpYxwwRBqot9qSvPh4HUGGZhwK2NIaw1C0/s400/udi+2.jpg" width="298" /></a></div><u><span style="font-size: x-large;">Spring</span></u> - Yesterday was the first day of spring and hurray for that =)<br />
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<u><span style="font-size: x-large;">Basil Honey salad</span></u> - This is one of the simplest yet most tasty salads ever. I could eat this salad for the rest of my life and be happy. The ingredients are: Romain lettuce, fresh basil leaves (cut up) then add a dash of olive oil/red wine vinegar/balsamic vinegar/honey and mix well. Yum!<br />
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<div style="text-align: center;"><span style="color: #999999; font-size: x-large;">-Kathrine-</span></div><div class="blogger-post-footer"><script type="text/javascript"><!--
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<script type="text/javascript"
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