salty sweet seasons

Posted on April 27, 2015 by Shelley

It’s Monday!! Which means it’s time for a new week and a new page of your Bikini Series TIU chapter! With K&K posting the schedule yesterday, here is your updated meal & workout tracker for this week’s routines! Going through the workouts made me so excited; I love the variety this week!

Enjoy beach babes!

Download here

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Posted on April 23, 2015 by Shelley

ooooohhh emmmm geeee I AM SO excited about this recipe! I’ve been dying to have some blogging time this week to share. I’ve been wanting to experiment with a clean coffee cake recipe for SO LONG now. I’m kind of obsessed with Starbucks “reduced fat” [let’s be real, that moosh-ball of cinnamon-sugary goodness is in no way ‘reduced’] coffee cake, so have needed an alternative to the mornings I just need a break from smoothies and eggs.

I only had to play with this recipe once and I LOVE it. I was skeptical how it would turn out, and they actually tasted better the next day than warm [weird], but now that’ I’ve eaten all 12 [whoops] it’s safe to say this recipe is a keeper and my new favorite brekkie splurge.

Cheatless Coffee Cake

Ingredients [Muffin Batter]:

1 cup whole wheat flour
1/2 cup flour substitute [quinoa, brown rice, etc.]
2 teaspoons baking powder
1 1/2 tablespoons cinnamon
1 cup coconut sugar
1/4 cup maple syrup or honey [or 1/2 cup extra coconut sugar]
1/4 teaspoon baking soda
1 tablespoon hemp seeds
1 tablespoon flax seeds or chia seeds, or 1/2-1 tablespoons of both
1/8 teaspoon salt
1/2 cup coconut milk
1/4 cup original Sealand Birk [or 1/4 cup coconut milk with 1/2 tablespoon agave or maple syrup or honey]
1/4 cup coconut oil, melted
2 eggs [vegan option: sub eggs with 1/2 cup applesauce or chia seed egg substitute]
1/2 teaspoon vanilla extract
Optional: 1/4 cup dark chocolate Enjoy Life soy/dairy free chips

Ingredients [Muffin Crumble Topping]:

1 cup coconut sugar
1 1/2 teaspoons ground cinnamon
1/8 teaspoon salt
1/4 cup coconut oil, melted
1/3 cup whole wheat flour
1/3 cup almond flour or other flour substitute [quinoa, brown rice, etc.]
1 teaspoon vanilla extract
Optional: 1/2 cup ground pecans or walnuts

*for Gluten Free option, simply sub any flour substitute for the whole wheat flour measurements 🙂

Directions:

Preheat oven to 350 degrees
In large mixing bowl, add all dry muffin batter ingredients and mix
Add remaining wet ingredients and mix well, creating a batter
In a separate bowl, add all muffin crumble ingredients and mix together [should be crumbly; if texture is too runny, add more flour/sugar; if too dry, add additional melted coconut oil]
Line muffin tins with liners and pour 1/4 cup of batter into each muffin space
Add 1-2 tablespoons of crumble mixture right on top of muffin batter. Swirl into batter or leave on top
Bake at 350 for about 17 minutes, or until toothpick comes out dry
Let cool and enjoy! Optional: Mix 2 tablespoons coconut sugar with 2/3 tablespoon cinnamon and sprinkle that mixture additionally on top of muffins while warm

SO EXCITED about this recipe! Please let me know when/if you try them by commenting below/tagging me on Instagram; @seashellsandsitups / #seashellsandsitups / #seashellsandsitupsYUM /#cheatlesscoffeecake / #tendaytrimapproved

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Posted on April 20, 2015 by Shelley

I got so excited when I saw pasta salad on TIU’s weekly meals this week because I LOVE pasta salad. But what I love even more is my mom’s. So when it comes to other recipes, I don’t even bat an eye at them because I’m “brand” loyal to my mama’s. It reminds me of summer, backyard BBQs, the Fourth of July, and swimming in our pool as kids.

If you’re looking for another variation of a pasta salad recipe, from my family to yours, I hope you love this! *Be forewarned, I’m a huge garlic lover, so if you’re bringing this to work or eating before a date, be sure to pack a toothbrush in your lunchbox 😉

Mom’s Pasta Salad

Salad Ingredients:

1 red, yellow, or orange bell pepper, chopped
1 cucumber, chopped
1 small can black olives, drained
1/4 red onion, diced
10 baby carrots, chopped
1 zucchini, chopped
5 radishes, chopped
4 fresh basil leaves, chopped
Optional if eating immediately: 1 cup spinach, chopped [I don’t use spinach if I’m saving portions, because I don’t like soggy greens]
Optional if eating immediately: 1/4 – 1/2 cup chopped cherry tomatoes [These get too mooshy when saving leftovers]
Optional if not eating clean: small balls of mozzarella, chopped
2 cups whole wheat or quinoa pasta, cooked & cooled

*Meal idea: add 2 chopped chicken breasts or a can of tuna to take this from side dish to main course.

Dressing Recipe & Directions:

Store in a mason jar; refrigerate if using Sealand Birk; if not, no need to refrigerate. Use within 1-2 weeks.

1/2 cup Bragg’s apple cider vinegar
1/2 teaspoon agave or honey
1 tablespoon Garlic Flavor God
1 teaspoon Spicy Flavor God
1/2 teaspoon Lemon & Garlic Flavor God
1/4 cup balsamic vinegar
5 tablespoons olive or grape seed oil
1/4 teaspoon black pepper
Dash of red pepper flakes
2 tablespoons water or Sealand Birk, original

Add all ingredients to a mason jar. Before using, shake well so everything is evenly distributed.

Pasta Salad Directions:

In large mixing bowl, add all veggies & mix
Drizzle dressing over veggies until all are evenly coated
Add cooked pasta and thoroughly mix everything together
If pasta needs more dressing, add sparingly, until you reach satisfied amount of coverage
Serve & enjoy! This dish tastes amazing leftover; store in a tight tupperware & use within 4 days.
Optional: add fresh parsley or paprika to top before serving.

3 Comments

Posted on April 20, 2015 by Shelley

Hiiii Beach Babes!

How’s everyone doing on their Bikini Series journey thus far?! Last week was a bit of a hot mess for me; I was so excited to have the 8-week plan printed out, and the day I picked it up from being bound, they came out with the update…needless to say it was a bit disappointing as I had just spent over $60 on ink, paper, dividers, and having it bound at Staples. I also didn’t get to the grocery store until Wednesday, and my eating habits were subpar. I’ve had a tough time tracking down all the recipes within the Nutrition Plan, so am continuing to daydream for the day K&K get a cookbook deal and everything is in one place! Until then, positive thinking, and remembering that any healthy meal is okay! It doesn’t have to follow exactly to the plan, and that it’s just a guide – a guide to healthier habits, ideas, and choices.

So, this week I was determined to be off to a MUCH BETTER start. I went grocery shopping last night and meal prepped a few essentials. With a toddler and just me in the house, I don’t follow every TIU recipe or meal, as it’s just not practical for our household meal staples, and making everything would cost too much and cause too much waste. So I picked a few of my favorite things and went from there! Because of everyone’s different needs/likes/dislikes/etc…this week I have an update for you! You’ll find one tracker without their listed weekly meal plan and one with an outline of their meals. I hope this helps 🙂 I left out the measurements for space purposes, and recipes, since that’s what we pay for as members, so just use this as a guide and refer to your plan for all the specifics!

I’m officially throwing out last week and considering this my real week “one.” New beginnings and baby steps 🙂 Bring on the next 7 weeks!

PS – You’ll find I keep my calendar Monday through Sunday, as that’s what works better for me. So please note on Sundays, it’s the new week’s foods. A little confusing to me from a prep standpoint, but do the best you can following TIU’s guidelines.

WEEK 2 TIU BIKINI SERIES TRACKER

WEEK 2 TIU BIKINI SERIES TRACKER, MEAL GUIDE

What have been your biggest highs and lows so far? Would love to hear! Leave a comment below 🙂

XOXO,

SHELLEY

3 Comments

Posted on April 18, 2015 by Shelley

Here’s the thing….there is nothing, and I mean, like nothing, that can compare to the ooey-gooey goodness of a warm brownie made with gobs of real sugar, butter, and god only knows what else. But when you’re eating clean and craving some chocolate, these bad boys are pretty darn close to the real thing, without the guilt, and without the gut.

Surprisingly decadent and rich, I was shocked with how moist and sweet these turned out, when there is nothing “dirty” in them. When I first played around with this recipe, I baked them in muffin tins because I was short on time and didn’t want to wait for a whole brownie dish to bake all the way through. They were SO rich, me, the chocolate lover, could only eat half. So bake them in mini muffin tins and they’re perfect! If you want to eat clean-ish, top with your favorite ice cream and don’t feel as guilty 😉 These are gluten free [if you leave out the whole wheat flour] and vegan [if you substitute the egg with chia seeds or 1/4 cup applesauce], and DELISH.

Peppermint Truffle Brownie Bites

Bakes about 12 regular or 24 mini muffins

Ingredients [use all organic when possible]:

2 cups almond flour
1/4 cup whole wheat flour [leave our if gluten free, and just add an extra 1/4 cup almond flour]
1 cup original Birk
1 cup unsweetened cocoa powder
1 cup coconut sugar
1/4 cup unsweetened applesauce
1 cup pure pumpkin puree
1 egg [or substitute with chia seeds]
1 teaspoon baking soda
1/4 teaspoon salt
1/2 cup Enjoy Life gluten/dairy/soy-free dark chocolate chips
1 tablespoon coconut oil, melted
1 teaspoon vanilla
1/2 teaspoon peppermint extract [if you don’t like peppermint, just leave out & add 1/4 teaspoon more vanilla extract]
2 tablespoons coconut milk
Mini muffin tins
Spray coconut oil

Directions:

Preheat oven to 350 degrees
Line mini muffin tins with mini muffin liners
Spray inside of muffin liners with a light coating of spray coconut oil
In large mixing bowl, add all dry ingredients, and mix
Add in liquid/wet ingredients to dry mixture, and blend everything together
Spoon batter into muffin trays
Bake at 350 for about 30-45 minutes, or until a toothpick comes out clean. Batter will stay moist and dense, and not completely harden. Expect some to stick to muffin liners, and seem gooey.
Top with your favorite clean ice cream [check out one of my recipes here] and enjoy!!

This is a totally new recipe, and I was shocked it worked! I can’t wait to hear what you think!

*Refrigerate after completely cooled for best storage, and use within 3-4 days because of the fresh pumpkin puree. You can also freeze and store for a couple months, then just microwave when ready to enjoy a treat!

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Posted on April 17, 2015 by Shelley

I used to absolutely loathe eating breakfast because I wasn’t really a fan of any breakfast foods. Since acai and other fruit bowls appeared into my life, brekkie is one of my favorite meals of the day!

I have a LOT, and I mean a lotttttt of different smoothie & smoothie bowl creations [which I’ll try to upload more of their recipes]. The one I made this morning was dairy-free tropical berry goodness. We’ll call it the Beach Berry.

Beach Berry Brekkie Bowl

Ingredients:

1/4 cup frozen blackberries
1/2 frozen peach
1/4 cup frozen pineapple
3 frozen strawberries
1/2 frozen mango
1/4 cup Elderflower Birk
1/4 cup OJ
Optional if more liquid needed: splash of apple juice or coconut milk
1 frozen small banana
1 cup fresh spinach leaves

Toppings [use as many or as little as you like]:

Fresh blueberries
Fresh strawberries, sliced
Fresh mango, cubed
Sliced bananas
Hemp seeds
Shredded, unsweetened coconut flakes
Flax seeds
Chia seeds
Granola
Optional: local bee pollen + drizzle of local, raw honey

Directions:

Add all [non-topping] ingredients into a high-speed blender, such as the Ninja Pro 1500 [what I use]
Blend untilall chunks are smooth; should be the consistency of a really thick smoothie
Spoon mixture into bowl and top with any or all toppings. Get creative; brekkie bowls are kind of like a salad where almost anything goes 🙂

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Posted on April 17, 2015 by Shelley

Dusting this post out of the archives. I wrote this when Tanner was just a few months old, highlighting my favorite skincare line, Eminence. I absolutely LOVE this product line. Here’s why…

“She’s a skin angel, and I was soon saved.”

You know, only an hour or so of sleep for a few months straight catches up on you….QUICK. With a baby that doesn’t nap OR sleep through the night (I know, I know, I need to read “Baby Wise”, but who has time to read with an infant?!) my skin was suddenly taking a turn for the worst. I remember the lighting in our bathroom showed all these tiny wrinkles I have never spotted before, and the bags under my eyes were getting harder and harder to cover up. The foundation battle my fine lines and black and blue eyes were up against was spiraling. I knew it was time to call in the big guns – my sister – who is a Spa Coordinator at Hotel Terra, a high-end eco/lead-certified hotel in Jackson Hole, Wyoming. She’s a skin angel, and I was soon saved.

She started by asking what scents I preferred, if I was looking for coverage with sunscreen, night cream, day cream, etc., etc. Some of the lingo was totally foreign to me, so she explained what certain things were for and sent me some samples. I decided I wanted a light day cream with an SPF since we do a lot of outdoor activities living in Carlsbad, an age-defying night cream, and something to help tighten my skin aka make me not feel like I have a “mom” face. I mean, I’m not even 30 yet and just feel TIRED. And I look tired. Exhausted. Pooped. Like I got run over by a truck. Going on seven months of a still almost napless baby who continues to wake 2 or 3 times through the night means I’m just that…SO TIRED!

Physically I finally feel like a human again (that started after about 4-5 months), and thanks to my sissy & her recommendations of Eminence skin care, my face does too. Here are my favs!

Bamboo Firming Liquid

Strawberry Rhubarb Defoliant

Coconut Age Corrective Moisturizer

Monoi Age Corrective Night Cream for the Face & Neck

Red Currant Protective Moisturizer, SPF 30

All Eminence’s products are GLUTEN FREE anddddd VEGAN. Besides loving Eminence’s skincare line because of its performance on my skin, the company itself is pretty amazing. They’re a green company “committed to finding organic, Earth-friendly solutions in every aspect of our business” [Eminence, 2015]. Some of the ways they are doing that are listed below [taken directly from Eminence’s website]:

FARMING

Ingredient farms in Hungary are powered by solar and wind energy
Geothermal heating in our laboratory
Natural compost during planting
Planting and harvesting is conducted manually to decrease CO2 emissions
Use of only natural plant preservation techniques

INGREDIENTS

Our partners and farms produce natural, organic and Biodynamic® fruits and vegetables

PRODUCTS

Products are handmade without severe heating or hydrogenating processes that can affect the nutritional content and potency of natural ingredients
Vitamins are captured in their all-natural fresh base, and seeds, pulps and peels impart regenerative and healing powers that only nature can produce
Free of parabens, animal by-products, propylene glycol, sodium lauryl sulfates, harmful colorants and fragrances, mineral oils, petroleum, and other harsh cosmetic chemicals

PACKAGING

All boxes are made from post-consumer recycled material and can be recycled
Containers are made out of recycled, non-toxic plastic and are recyclable
All packing boxes are reused or recycled
Packing chips are made of 100% biodegradable corn that dissolves harmlessly in water
Eco-friendly software system means less printed invoices

GREEN OFFICES

Electricity usage is offset with wind power credits and solar panels on the roof
Letterhead printed on post-consumer recycled paper using vegetable-based inks
All paper used in the office is recycled
Office space is designed as an eco-alternative building

TRANSPORTATION AND DISTRIBUTION

Courier company uses hybrid vehicles
Large shipments are sent on trucks running biodiesel made from recycled household vegetable oil
Products are shipped by air with Lufthansa – the leading airline in the fight against climate change
97% of employees walk, bike or take public transit to work

GREEN SPA PROGRAM

Rewarding spas who are actively engaged in green practices
Recognized as a green spa on our Spa Locator for customers seeking eco-friendly spas

FORESTS FOR THE FUTURE

For every product sold, we plant a tree through Forests for the Future

Eminence also has a pretty impressive resume of certifications and memberships. “Becoming an organic, sustainable company takes hard work. At Éminence, we’ve earned numerous certifications that recognize our commitment to organic agriculture and wonderful spa experiences” [Eminence, 2015].

USDA ORGANIC

A leading global standard committed to recognizing organic agriculture.
usda.gov

DEMETER CERTIFIED

Demeter is a certifying body for products from Biodynamic® Agriculture. All products are subject to a strict and comprehensive verification process.
demeter.net

ORGANIC TRADE ASSOCIATION

A membership-based business association that promotes and protects organic trade.
ota.com

ISPA MEMBER

ISPA advances the spa industry by providing invaluable educational and networking opportunities, promoting the value of the spa experience and speaking as the authoritative voice to foster professionalism and growth.
experienceispa.com

LEAPING BUNNY

The Coalition for Consumer Information on Cosmetics’ (CCIC) Leaping Bunny Program administers a cruelty-free standard and the internationally recognized Leaping Bunny Logo for companies producing cosmetic, personal care, and household products that are cruelty free.
leapingbunny.org

FSC CERTIFIED PRINTING METHODS

FSC is an international certification and labeling system dedicated to promoting responsible management of the world’s forests.
ca.fsc.org

GREEN SPA PROGRAM

The Green Spa Program was created by Éminence to encourage our partners to do more in their spas and salons.
G reen Spa Program

I hope you feel beautiful today.

What are you favorite skin products? If you try Eminence or any of these products, let me know what you think! Nothing makes a woman more beautiful than the belief she is beautiful. So why not use a skin line that helps your skin feel as beautiful as your soul 🙂

XO,

Shelley

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Posted on April 16, 2015 by Shelley

With Tone It Up’s Bikini Series in full swing, I’ve really been trying to eat clean aka stop late night dessert binges; I always eat pretty well throughout the day. This week wasn’t off to the best start [fail to plan and plan to fail rang true]. I didn’t have time to meal prep on Sunday, and didn’t get to the grocery store until halfway through the week. So today is basically my Monday, but better late than never!

The chicken I planned to use tonight was [very] expired, so I used boneless, skinless pork chops. You can very easily use chicken breasts or cutlets with this recipe. Or turkey breasts as well.

I had no idea if this would be a total success or a total fail, and it was delish! Hope you enjoy.

COCONUTTY CHICKEN [or pork]

Ingredients:

1/2 cup almond meal/flour
1/2 cup shredded, unsweetened coconut
1/2 cup unsalted cashews, crushed
1/2 cup coconut milk
4 tablespoons liquid aminos
2 teaspoons any nut butter [almond or cashew recomended]
1 egg
2 tablespoons garlic and herb Flavor God
3 tablespoons melted coconut oil
Spray coconut oil
Ground pepper + spicy flavor God to season
3-4 chicken cutlets, breasts, or pork; skinless and boneless
1 small lemon wedge, squeezed

Directions:

PREP MARINADE AT LEAST 4 hours before:

In a smal bowl, mix together 4 tablespoons liquid aminos + 2 teaspoons almond or cashew butter + 2 tablespoon Flavor God’s garlic seasoning + 2 tablespoon melted coconut oil + one fresh squeezed lemon wedge
Add meat and 1/2 of the sauce mixture listed above to a Tupperware or large plastic bag. Marinade for at least 4-6 hours. Leave other half of sauce mixture aside in a small bowl for dipping sauce.
When ready to bake, line a baking sheet or dish with foil and spray with coconut oil.
Preheat oven to 375 F
In a small bowl, mix almond flour + crushed cashews + shredded coconut together
In a separate bowl, mix egg, coconut milk, Flavor God, and 1 tablespoon melted coconut oil
Dip each piece of meat in the wet mixture, then coat with the dry mixture, and set on baking sheet. Sprinkle with ground pepper and spicy flavor God
Bake at 375 for 40 minutes, or until meat is cooked all the way through
Serve immediately and be careful not to lose the bottom layer of coating when removing from baking sheet. Drizzle remaining sauce over each piece of chicken or pork, or leave it on the side to dip into.
Check in with #seashellsandsitupsYUM and Instagram and let me know what you think! It’s delish over fresh steamed veggies or as a salad topping.

XOXO

5 Comments

Posted on April 13, 2015 by Shelley

H A P P Y B I K I N I S E R I E S !!!

I am head over heels in love with TIU’s new formatting for Bikini Series; their 8-week plan with everything laid out is beautifully formatted; I’m a font freak and am obsessed with their fonts and graphics, and everything, oh my!

I still find it helpful to format my weeks in an Excel spreadsheet, so am re-kicking off my tracker sheets TODAY! Right here, right now! If you’ve enjoyed them in the past, thank you so much for all your sweet comments and stories of how they’ve helped your journey. I’d love to hear your success stories – email hi@seashellsandsitups.com

You’ll notice during Bikini Series I’m leaving off my own personal challenges, and just focusing on TIU workouts. During “TIU off-season” Shelby & my challenges will be back! Until then, I hope this planner style helps you as much as it helps me!

Post on your pantry, your fridge, your office – anywhere and everywhere to help you stay accountable. Tracking meals is one of the biggest steps in helping you succeed. That way you’ll have a reference of how far you’ve come / changes you’ve made in your daily routines/diet at the end of the series.

D O W N L O A D W E E K 1′ s P L A N N I N G S H E E T H E R E

C H E E R S T O B I K I N I S E R I E S 2 0 1 5!

Learn more about Bikini Series and Tone it Up at toneitup.com

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Posted on April 12, 2015 by Shelley

Birk + Pancake = Birkcake

Its been so much fun being an ambassador for Sealand Birk, [ill touch on this in another blog post soon] a USDA organic, all-natural ‘superwater’ tapped directly from birch trees in Finland. Birk has NO artificial flavoring or additives, and the flavored Birk is flavored with less than 2% organic natural fruit extract. It’s an honor to stand alongside a product & sustainable company I feel 101927% confident representing & love.

That being said, I was so excited to kick off my Sunday morning healthy pancake tradition with Tanner incorporating Birk into my recipe. I love adding blueberries into my pancakes, so naturally used Blueberry Birk 🙂 These gems are DELISH.

Sunday mornings are #betterwithBirk

Blueberry Birkcakes

Ingredients:

1/2 bottle Blueberry Birk
1 tablespoon organic coconut sugar
1 cup whole wheat flour or flour substitute, such as coconut flour, quinoa flour, etc.
1/4 cup organic, shredded, nsweetened coconut flakes
1 1/2 tablespoons organic, shelled hemp seeds
1/2 teaspoon baking soda
1/2 cup blueberries
1 organic egg or [vegan substitute] 1/4 cup organic, unsweetened applesauce or 2 tablespoons chia seeds soaked overnight in Birk
1 teaspoon ground cinnamon
1 teaspoon pure vanilla extract

Directions:

Heat an electric skillet to 350F
In a medium-sized mixing bowl, combine all dry ingredients and mix
Add remaining ingredients and mix until well blended and a batter-like consistency forms [add more Birk if batter is too thick; should be able to pour onto skillet]
Use a 1/4 cup measuring cup to help you measure, or for baby, bite-sized Birkcakes use a tablespoon.
Spray coconut oil on skillet and pour batter in circles et each side sit about 2 minutes, or until you can smoothly flip to other side. Flip cakes and cook both sizes evenly, until lightly browned
Remove pancakes and top with fresh berries, Greek yogurt, nut butter, pure maple syrup, or whatever your little heart desires 🙂

From my little Birk Kitchen to yours, enjoy!

Xo,

Shelley

@seashellsandsitups

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Disclaimer

All recipes, workouts, ideas, stories, and generic content shared on Seashells and Sit Ups reflects my own personal journey and opinions on/in health and fitness.

I am not a certified personal trainer (yet!), doctor, nutritionist or registered dietitian, in sports medicine, a therapist, or anything else with a fancy schmancy title or Dr. in front of it.

When making health and exercise decisions or starting a new fitness regimine, be sure to consult a professional first. When making a recipe, be sure to use your own personal judgement or consult an allergist, doctor, or dietitian prior. Take yourself, your health, and your needs into consideration before using the advice or opinions from Seashells and Sit Ups.

≫ s h e l l e y ≪ not short for michelle. A clean-ish eating mama to a cub living where the air is salty+life is sweet. wanderlusting through mom life and writing about it...

FARMING

INGREDIENTS

PRODUCTS

PACKAGING

GREEN OFFICES

TRANSPORTATION AND DISTRIBUTION

GREEN SPA PROGRAM

FORESTS FOR THE FUTURE

USDA ORGANIC

DEMETER CERTIFIED

ORGANIC TRADE ASSOCIATION

ISPA MEMBER

LEAPING BUNNY

FSC CERTIFIED PRINTING METHODS

GREEN SPA PROGRAM

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