Happy meal :)

As I mentioned in my last blog I have dedicated this week to happiness. I did some research on different foods that have positive affects on your mood and created an entree only out of those foods! After eating this meal there is no way you won’t be smiling πŸ™‚ This meal is made for two because half the fun of eating dinner is enjoying it with someone else. So grab a glass of wine and good company and get to work on your happy meal!

Ingredients for your Salmon Salad Happy Meal
1 red pepper
1 yellow pepper
2 pieces of salmon (if you do not like fish you can substitute for chicken)
8 Asparagus Spears
1/2 Cup of balsamic pickled beets
Balsamic vinegar
Lemon infused olive oil (or regular flavor)
1 lemon
Spices (basil, cumin, pepper,chopped onions)
Garlic clove
Handful of walnuts and dried cranberries
1 bag of Spinach


Heat oven to 400.
Place salmon on aluminum foil and drizzle fish with olive oil. Next sprinkle spices, crushed garlic, and lemon juice over salmon. Place foil directly on oven rack and cook for 15 – 20 minutes
While salmon is cooking chop peppers, asparagus and beets. Then place 2 cups of spinach,and half of the peppers, asparagus, and beets in each salad bowl. Don’t forget the cranberries and walnuts!
Once your salmon is cooked the way you like add that to your salad and drizzle with balsamic vinegar for your dressing.



Be happy, Be free.

Whether you are naturally a little more pessimistic than others, you have mild mood swings, are suffering from a tragedy, or just don’t have a reason but you find yourself feeling depressed, anxious, or stressed, don’t worry you are not alone. The important thing is that you are self aware and can realize you are having these symptoms. Remember your friends and family are always there for you and at the end of everyday you have the choice to end it with a smile.

I have decided to dedicate this next week to happiness. I will be posting different foods, yoga poses, and activities that increase your mood. Today I will start with some everyday things that you can do that I personally have used myself and have seen that they really do work!

1. Stretch it out and go to bed a little early.
30 minutes before bed put away all your electronics (iPhones to iPads must be gone! ) and stretch on your bedroom floor. This will relax your body and your mind will have the silence it needs to unwind from your busy day. By the time you get in your bed you are ready for a deep sleep and will hopefully be able to sleep all night.

2. Let the sunshine in
If your like the majority of people, waking up in the morning and getting out of bed is never easy. Brightening up your bedroom when you wake up helps you feel happier all day.

3. Make your bed
Just by simply making your bed you can increase your mood. This small task first thing in the morning will leave you feeling accomplished and satisfied. And if you are like me the appearance of an uncluttered room will leave you feeling less stressed/anxious πŸ™‚

4.Smile just because you can
I know it sounds silly but just by smiling, even if you aren’t happy, you will activate happiness centers in your brain. And if you are feeling a little generous share your smile with a random stranger in line at Starbucks or in the elevator at work. Smiling is contagious ! Now that person is smiling and hopefully they will pass it on :))))

5. Keep a daily schedule
Sometimes it is hard to stay motivated or on task. By simply writing down the top three things that you want/need to get done today is enough. Then once you have accomplished each goal you can check it off. At the end if the day you will feel satisfied knowing you did everything you set out to do.

If you need extra motivation you can also do a weekly goal list. This will help you organize your daily tasks in order to accomplish what you want to do by the end of the week. Tape your list on your mirror or add it to an app on your phone so you can have a daily reminder of what your goals are.

.6. Remember the happy moments
Start a happy journal. At the end of each day (or at least once a week) think back on the last 24 hours and write down what your top 3-5 happiest memories that day. What made you smile, laugh, or was just an enjoyable experience. After a couple months you will have a whole book full of your happiest days and when your are feeling sad you can go back and read through it and put a smile on your face again!

7. Let it go
Let go of things you can’t change. We all have this natural tendency to dwell on what could have been, what might be, etc., but it really doesn’t matter. What ever did happened has already passed, so stop torturing yourself and move on. As for the future, as long as you live everyday being the best person you can be everything will turn out ok.

Remember to share your happiness with others and if you have any helpful tips for stress relievers please comment πŸ™‚

Peace, love, & happiness

– Kristen

Quick and easy protein power wrap!

Last night my friend mentioned to me that her hardest time to make a healthy meal was in the morning. She is busy rushing to get to work and let alone finish waking up that she doesn’t want to think about a nutritional meal. So I have prepared a power packed egg/veggie wrap and fruit salad that can be made in under 8 minutes and be eaten on the road!

1 egg
1 egg white
1 mini sweet pepper
1 smart and delicious wrap
3/4 cup of spinach
1/3 tbls of shredded cheese mix
1/2 cup of grapes
1/2 cup of strawberries

Start by chopping up pepper and heating in the pan.
Next put eggs in the pan and add spices (black pepper, garlic, basil, chopped onion).
While eggs are cooking get your strawberries and grapes ready.
About a minute before the eggs are done add your spinach and cheese.
Last pour your scrambled eggs and veggies onto your wrap and enjoy!

The trick is to clean up while your cooking. Put the burner on a lower heat so your eggs don’t cook to quick and you should be able to have everything cleaned up when you are done (except the pan of course) πŸ˜‰

Nutritional value:
290 calories
11 fat
41 carbohydrates
15 fiber
17 sugar
22 protein




The important thing to remember is to never skip out on breakfast. A healthy breakfast is the fuel for your body and your brain that gets you through the work day. My challenge for you is to get creative this week and add some of your own favorite vegetables to your power wrap! πŸ†πŸ…πŸ πŸŒ½

I wish everyone a day filled with peace, love, and happiness❀


Tonight I went to hot power yoga at ruby and pearls. The room tonight was packed wall to wall of about 35 women and a couple men. All of us crammed in together ready to sweat, to let down our guards, and be absolutely ourselves. We go through our lives everyday afraid to ever make eye contact with strangers at the supermarket, yet in this room tonight we are like old friends.

Yoga is the most amazing and uplifting workout a person can experience. You cleanse your body, mind, and spirit. You go within yourself and stop thinking. You let go of the expectations set on you by the world and let your body lead you to places you didn’t think or know was possible. You flow to the energy you and complete strangers have created in a room no different then any other room in the world; yet for one complete hour its as if it is the only room that has ever existed. The insecurities of failing slip away and you let yourself be playful and explore new challenges. You conquer your mind by letting your body take control. It is complete and utter bliss. It is beauty in times of tragedy. It replenishes your drive and strength the world so frequently takes away from us as we go through our lives each day. If you have done yoga and not surrendered your mind completely and let your body do the work you are missing out on one of the most amazing experience.

My yoga instructor always has a theme of the night. Tonight she reminded us that we will all be in situations we can not control more often then we are in situations we can control. How we react to the situation is however in our control. It is all right to fail, it means we are being active and trying. If you never fail then you are doing it wrong. You must fight for what you want. You must have a passion to learn and ask the right questions.

“A man is but the product of his thoughts, what he thinks he becomes” “Happiness is when what you think, what you say, and what you do are in harmony” – Gandhi

Fiber start your morning

Today I woke excited to kick start this four day week with a fiber packed cereal mixture! As everyone in my life knows I love to eat fiber (anything with less than 3 grams per serving is no buena). With my fresh concoction of trader joes cereal and blueberries you will certainly feel your digestive organs getting into gear. What a greater way to start your day then feeling energized and healthy!

Recipe for High Fiber/Protein Mix

1/2 cup Trader Joes High Fiber Cereal
1/2 cup Trader Joes High Fiber Fruit &Nut Medley
1/2 cup Blueberriesblueberries
3/4 cup Vanilla Silk Light
**For an extra kick of taste top your bowl of with a sprinkle of cinnamon! This gives it just the right amount spice to complement the sweetness from the berries :))

Nutrition per serving:
Calories 242
Fat 3
Sodium 145
Carbs 52
Fiber 15
Sugar 25
Protein 9

This breakfast will fill you up and give you the energy to start your day full force. Whatever you end up eating this morning make sure it is filled with fiber, protein, carbs, and a little bit of sugar. Have a wonderful day! I wish everyone peace, love & happiness πŸ™‚