Breakfast Oats & Chia

Hey guys and gals, today I'm just going to update you on my week and post a wonderful filling recipe.

This week I have been busy with food prep and the tiny dictator a.k.a. my 3yr old granddaughter. She has her weeks where she is really clingy with me and other weeks where she is better at clinging to her daddy. This has been one of the "Gwandma, I want you" weeks. One of these days they will get their own place and we can have a normal Gwandma granddaughter relationship. Honestly I really look forward to that day. Don't get me wrong, I love my tiny dictator but I would like the dynamic to change with us.  She tends to think of me as a surrogate mama to her, in fact today she called me her mama grand bear. Today started out with her crying and only wanting me to hold her because her tummy hurt her. I tried to explain to her daddy (my middle Navy son) that when kiddos are sick they normally turn to the female presence in the home for comfort and it didn't mean she doesn't like him. He isn't the most nurturing male (normal) but loves her dearly so he totally understands.  They are now off visiting friends and I'm hoping it goes well.

Food prep has consisted mainly making beans and rice to eat throughout the week. I do this every week and it makes meals so much easier and less taxing. As you know from my last post I eat mainly veggies, fruits and starches so the week has also been about making potatoes in some form every day. We love potatoes. My husband has been eating the way I am and so far it is going quite well.  He seems to be doing pretty good with the changes to our menu. I know that he will still eat meat from time to time and it really isn't my main goal to change him into a vegan or plant based eater.  My main goal is to help him lose weight and get healthier.  Also, what guy wouldn't be happy to be fed potatoes every single day?

#potatoesarelife

We are leaving today for a weekend coastal getaway, I am so excited. It's been awhile since my hubby and I have taken a trip together (due to work and the weather) and now that the weather (fingers crossed) is improving we are grabbing the opportunity posthaste before it changes it's fickle mind. Enjoy your weekend lovely friends.

Oats can be made the night before so they are ready for you to just grab and go or you can prepare them in the morning and let them soak for 30 minutes or longer.  I personally do it in the morning because I prefer to heat them up after they soak so they're not cold. You can also just cook them on the stove top it's really your choice.

Breakfast Oats
Ingredients as I make them
1/2 cup Oats (steel cut, regular or quick)
1 cup Plant milk (fresh home made almond coconut milk)
 1 tsp Chia seeds
 (I let this mixture soak for at least 30 minutes)
 Add several frozen strawberries,blueberries or blackberries and heat up in microwave for 3 minutes
Add in half a banana
Stir and enjoy! (I don't add sweetener but you could if you want)

Chocolate Chia Blackberry Banana Oats  So delicious!

To make overnight oats just take your oats, plant milk and chia, mix it all together and put into the fridge.  I put it all in a mason jar with a lid just in case it gets tipped over by my rambunctious late night eating kiddos. In the morning take oat mixture out of jar and add fruit and eat cold or heat it in microwave. Adding the chia is a great idea for a several reasons, chia seeds are a “whole grain” food, are usually grown organically, are non-GMO and naturally free of gluten. Bottom Line: Despite their tiny size, chia seeds are among the most nutritious foods on the planet. They are loaded with fiber, protein, Omega-3 fatty acids and various micronutrients.  They also help keep you regular, if you know what I mean. 

"Limitations only exist if you let them"

Godspeed...this comes from the Middle English expression "God spede (you)", a wish for success and fortune for one setting out on an enterprise, voyage, adventure, or travels. It may also mean good luck.

© 2017 Shannon M. King. This publication is the exclusive property of Shannon M. King and is protected under the US Copyright Act of 1976 and all other applicable international, federal, state and local laws. The contents of this post/story may not be reproduced as a whole or in part, by any means whatsoever, without consent of the author, Shannon M. King. All rights reserved.

I'm Alive & Well & A Plant Eater

Hello everyone..

 As the title says, I'm alive and well and a plant eater. The last time I posted I was going through a really rough time physically, emotionally and relationally.  I am happy to say that my marriage is better than it has ever been and I am blessed to be back at home with my family.  As far as my physical pain goes, some of it is the same and some of it is improving.  Personally, I deal with a lot of inflammatory pain and swelling as well as the chronic pain from my broken pelvis but I am finding that food truly does heal the body.  

Research has enlightened me tremendously.  Eating a plant based diet like fruits, vegetables, nuts and legumes as well as super foods like chia seeds has improved my daily life a great deal so far.  I also make my own "milk" using almonds and or unsweetened coconut shreds and that feels amazing. 

Family updates..

My oldest son "G" (21) is living on his own with his girlfriend and their fur baby Nyah.  He will be staying with us for a bit while he finds a new home for his little family.  They are relocating from Klamath Falls to Medford Oregon.  My middle son "J" (19) is in the Navy @Cory Station in Florida studying. His daughter just turned one and has been a huge joy to our family.  We watch her while her mama and other grandparents work and sometimes when we need a little laughter in the house. He will be back home in August.  Our youngest son, another "J" (18) is getting ready to graduate high school in a few weeks.  He is working and going to school plus he is getting ready to go to college.  Thankfully he will be staying at the house while he works and goes to school, so that will save him money etc. Last but not least our daughter "M"  (15) is getting ready to graduate 8th grade and start her high school experience.  All of our children are doing exceptionally well considering what our family went through last year.  I am so thankful to God for saving our marriage and our family.    

What I am doing..

Like I said before I am making a lot of our food at home rather than buy it in the stores.  The food we get in the grocery stores is highly processed and not that healthy.  For health reasons I have gone vegan-ish once again and I feel so much healthier.  My husband and I just bought a juicer and can't wait to try out some new recipes. So far we are making carrot, cucumber, celery apple juice. It really isn't bad at all, in fact it is quite tasty. 

Anyhoodles, just wanted to say hello I'm alive and well.  Drop me a note and let me know how you all are doing.  I miss being on the blog and seeing how and what everyone else is doing.  So stop by and drop me a short note y'all. 

Recipe Time..
 
How to make your own coconut milk and almond milk..

Coconut Milk
2 cups unsweetened coconut shreds 
4 cups hot water (no need to boil)

Combine ingredients in your blender and let sit 10 minutes then blend for 2 minutes.  Pour mixture into a fine wire mesh strainer lined with cheesecloth or cotton towel and squeeze all liquid out into glass jar.  Put liquid into refrigerator and chill.  Don't worry about the separation of liquid and cream, that is supposed to happen just shake before you drink. You can take the left over coconut pulp and dry it in the oven on the lowest temp, usually 170 degrees, overnight and in the morning you can take that pulp and grind it up in the blender to make coconut flour to be used in other recipes.

Almond milk
1 cup raw almonds that have been soaked overnight in at least 4 cups of water.
Pour off soaking water and add almonds plus 4 cups of fresh water to your blender and blend 2-4 minutes. Pour your fresh almond milk into a fire wire mesh strainer lined with cheesecloth or cotton towel and squeeze all liquid out into a glass jar. Put your fresh almond milk into refrigerator and enjoy after it chills.  You can take the almond meal that is left over and toast in it the oven to use in recipes later.   


"Limitations only exist if you let them" Godspeed...this comes from the Middle English expression "God spede (you)", a wish for success and fortune for one setting out on an enterprise, voyage, adventure, or travels. It may also mean good luck. © 2014 Shannon M. King. This publication is the exclusive property of Shannon M. King and is protected under the US Copyright Act of 1976 and all other applicable international, federal, state and local laws. The contents of this post/story may not be reproduced as a whole or in part, by any means whatsoever, without consent of the author, Shannon M. King. All rights reserved.

Will It Ever End...Injuries

Oy Vey...Shin Splints? Really? Seriously, I thought only newbies got those...apparently even famous athletes get them, and more often than you might think.  In fact, shin splints are actually a symptom of an underlying condition, according to THIS POST at WebMD, ermergerd! I am so over this already. 

I feel as if my body is at war with my will! I love running so much, yet right now it seems as if all the fates are against me, that is if I believed in the "fates". Last week I took off from running due to exceptionally sore inner shins.  They felt completely better Sunday when I ran, but Monday while running the horrible pains started and continued throughout the run.  Running felt fine but when I walked it was excruciating.  As soon as I got home I iced them with ice cube to bare skin to get deep into the muscle and now they hardly hurt, only now I'm afraid to run because I don't want to have it happen again.  

It could be that I need new shoes with shock absorber inserts, lol...I am not sure what to do at this point...what are your thoughts? I need some advice from other runners.  I haven't had this problem since I first started running 2 plus years ago. I'm a mid-foot striker already and as far as I know do not over-pronate, and I take short strides so I don't pound so hard when my feet land.  I always run on the road, but a few weeks ago I ran on a school track that has sand (not like sand on a beach), and I ran on that track a few times.  Could that be the problem? Ergh!

Anyhoo...I have been at the gym riding the recumbant bikes and using the Arc trainer so that I can give my shins time to recover and I have been working on my food.  I have decided to add in heart healthy fish and some egg into my diet so that I have a more rounded food list.  I was extremely limited in food choices due to the fact that I was trying to eat a limited amount of soy and a lot of vegan products are soy rich. I now try to eat fish 1-2x a week, starches only at breakfast and lunch and dinner is vegetables and protein. It has been difficult to break that snacking (on sugar foods) habit but not as hard as I thought it would be.  It is an ongoing process but I am healthier because of it.  That's a good thing.

I am going to try to run The Pear Blossom Run April 13th, but only if I can stay injury free. We shall see how it goes.  How have YOU been? Drop me a line and tell me all about it!  

Godspeed...this comes from the Middle English expression "God spede (you)", a wish for success and fortune for one setting out on an enterprise, voyage, adventure, or travels. It may also mean good luck. 

"Limitations only exist if you let them" 

© 2013 Shannon M. King. This publication is the exclusive property of Shannon M. King and is protected under the US Copyright Act of 1976 and all other applicable international, federal, state and local laws. The contents of this post/story may not be reproduced as a whole or in part, by any means whatsoever, without consent of the author, Shannon M. King. All rights reserved.

I'm Alive...I Promise

I have been away too long and I am so so so sorry! I have no great excuses, just that life gets busy...yada, yada, yada! Although I have looked in on some of you from time to time...I may or may not have commented but I have been reading off and on.  I'm sorry I haven't been such a great bloggy friend as of late, I will do better.

Lately I have been working on just getting this new way of eating down.  That has included finding new and fun recipes and trying new foods out.  For instance, I made vegan organic cupcakes and a cake for my birthday last month and the family absolutely loved them.  I made chocolate vegan cupcakes that turned out awesome, and a lemon cake that was to die for, it got the most praise.  I was pleasantly surprised that the cake/cupcakes tasted so great and that the family actually ate and loved them.

I have only run a few times in the past couple weeks due to some pain in my ankle and pelvis. It doesn't seem to be anything serious so I am just trying to do other exercises in the mean time.  I've been rowing, biking and using the Adaptive Motion Trainer and that has been going fantastic.  I will get back to running when the weather turns a bit nicer as it seems my body doesn't like the cold all of the sudden.  I am still wanting to train and complete the 13.1 in September, even if it ends up being my only one...it is something I need to do, for me. I am not sure I will continue running if my body keeps betraying me, we shall see.  That last sentence almost makes me cry!

I trust y'all had a great couple of weeks! Tell me all about what you have been up to.  Blessings and hugs!  

Godspeed...this comes from the Middle English expression "God spede (you)", a wish for success and fortune for one setting out on an enterprise, voyage, adventure, or travels. It may also mean good luck. 

 "Limitations only exist if you let them" 

© 2013 Shannon M. King. This publication is the exclusive property of Shannon M. King and is protected under the US Copyright Act of 1976 and all other applicable international, federal, state and local laws. The contents of this post/story may not be reproduced as a whole or in part, by any means whatsoever, without consent of the author, Shannon M. King. All rights reserved.

Running In The Sunshine

Sunshine, Oh how I miss you!  Does anyone out there feel the same way? I thought so!

I'm sorry I haven't been around or posted anything this last week...no excuses except I am...tired!  

The vegan-ish (Vee-gan) way of eating is going great, no horrible headaches any longer and no cravings to speak of.  I am actually enjoying this way of eating, and am quite surprised that I haven't craved anything...usually when someone goes on a restrictive diet they crave, at least I do, but for some reason I have had no cravings...at all.

The story of my life, ha ha ha!  I actually exercised most of last week except Monday and Friday. Here is how my week looked in the exercise department.

Saturday 1/12/13... 
Arc trainer 30 minutes approximately 301 calories...Rowing machine 10 minutes approximately 121 calories...Bike trainer 29 minutes approximately 245 calories for a total of 69 minutes and 646 calories burned.

Sunday 1/13/13...
AMT 30 minutes approx. 375 calories...Rowing machine 10 minutes approx. 121 calories...Bike trainer 20 minutes approx. 188 calories for a total of 60 minutes and approx. 684 calories.

Monday 1/14/13...
Rest day.

Tuesday 1/15/13...
AMT 17 minutes approx. 200 calories...Rowing machine 11 minutes approx. 121 calories for a total of 28 minutes and 321 calories burned.

Wednesday 1/16/13...
Running 40 minutes approx. 402 calories...Brisk walking 20 minutes approx. 95 calories for a total of 60 minutes and approx 497 calories burned.

Thursday 1/17/13...
Arc trainer 45 minutes approx. 508 calories burned total.

Friday 1/18/13...
Rest day

Saturday 1/19/13...
Very brisk walking 49 minutes approx. 308 calories burned total.

Sunday 1/20/13...
Running 22 minutes approx. 221 calories...Walking brisk 8 minutes approx. 38 calories for a total of 30 minutes and approx. 259 calories burned.

Monday 1/21/13...
Rest day. 

Tuesday 1/22/13...
Rest day.

I hope y'all enjoyed your weekend...blessings and hugs.         

Godspeed...this comes from the Middle English expression "God spede (you)", a wish for success and fortune for one setting out on an enterprise, voyage, adventure, or travels. It may also mean good luck. 

"Limitations only exist if you let them" 

 © 2013 Shannon M. King. This publication is the exclusive property of Shannon M. King and is protected under the US Copyright Act of 1976 and all other applicable international, federal, state and local laws. The contents of this post/story may not be reproduced as a whole or in part, by any means whatsoever, without consent of the author, Shannon M. King. All rights reserved.

I've Gone Vegan-ish

I've been reading a lot lately about a plant based diet and have decided it just makes sense to go that route.  This means I am no longer eating any animal protein..this includes all meat and dairy! 

Now before y'all go...WHAT THE KALE HAS GOTTEN INTO SHANNON, let me just say I'm not joining a commune or discontinuing shaving or even wearing patchouli oil...I'm just eating a plant based diet, and I'm doing that for my health.  

All that I have read regarding heart disease and cancer has pointed me in this new and exciting direction.  It has long been proven that animal proteins cause cancer...meaning they make the body sick...it's like putting toxins into our temples and expecting them to be okay with it. I just thought that maybe if I go at my health issues through food I can heal my sick body.  

The book I have been reading is called The Ultimate Prescription What the medical profession isn't telling you by Dr. James L. Marcum.  He comes at healing the body through food, mind and soul.  He is a Christian Cardiologist who got tired of just patching his patients up and seeing them sick and dying anyway. So he went to the Bible to see what it had to see about our diets, he then went on to write this book. Even if your not a Christian this book is a must read, if only for his unique insight into the heart and how processed foods make it sick.

I loved every page and the fact that he gave name after name of his patients that he has helped...to show us more proof that eating the right foods can heal you...just made it all better. (Of course, he includes more than just food...like exercise, meditating, and prayer) 

It just makes sense to me that if I eat a plant based diet (including grains,pasta etc) that I will feel better, my body will look better and God will be pleased with how I am treating His temple.  I figure eating this way certainly cannot harm me and I truly believe that it can heal me and keep me healthy like God wants me to be. I am also back to meditating and it is helping my stress level.

Since I am off caffeine and milk and processed foods I have had a slight migraine for 4 days...but I have gone through this before...withdrawal is no fun! That being said, other than the headache, I feel better and even a bit lighter and it's only been a little less than a week. I have also added a new badge to my right sidebar to The China Study Community and I have also found a few awesome blogs out there for those going vegan...like Vegan As I Want To Be.

Here is also a great list of 100 Vegetarian foods to try and I found this great recipe for no fail brown rice, so yummy, try it!  Okay that's all I got for now...not much exercise this week due to the migraine and snow, ice etc...have a Fabulous weekend y'all!


Godspeed...this comes from the Middle English expression "God spede (you)", a wish for success and fortune for one setting out on an enterprise, voyage, adventure, or travels. It may also mean good luck. 

"Limitations only exist if you let them" 

© 2013 Shannon M. King. This publication is the exclusive property of Shannon M. King and is protected under the US Copyright Act of 1976 and all other applicable international, federal, state and local laws. The contents of this post/story may not be reproduced as a whole or in part, by any means whatsoever, without consent of the author, Shannon M. King. All rights reserved.