Kara

New Recipe Post: Faux Potato Casserole or “I can’t believe it’s not Potato” Casserole

September 14, 2014 By Kara 2 Comments

Faux
Hasbrown Casserole (or also known as”
I-can’t-believe-it’s not hasbrown casserole!”)

Version 1 without spinach

Version #2 with spinach

I
made this recipe last night and was SO thrilled with the way it turned out. My
husband came home from work and I had him come over to try it. I took a big
scoop out and gave it to him and asked him what he thought was in it. He said,
“Bacon, potatoes, cheese”.

I gave him another bite and asked him to guess
again, and again he just thought those same ingredients.

I squealed
in delight as I was able to tell him that no, this wasn’t the incredibly
delicious hashbrown casserole that I used to make back in my carb loving days
for every major holiday…No, no this dish was made of cauliflower! He couldn’t
believe it and honestly, I couldn’t either.

Now,
I’ve tried those recipes before where people claim, “whipped cauliflower is
better than mashed potatoes!”, and the recipe where buffalo sauce tossed
cauliflower is supposed to taste like chicken wings?! I’m sorry, I’ve tried
both and in no way at all did these two recipes live up to their claims.

But
this one…YES. Seriously. It tastes just like the casserole you’re used to having on Thanksgiving day.

I loved it, my husband loved it, but truthfully, my kids did not (however, they
don’t like the texture of potatoes, so I wasn’t surprised they didn’t like this
one).

I
liked it so much that I made it again two days later, this time adding spinach
and it was even better. Yes, seriously. New favorite dish. (So if you don’t like spinach, just leave that ingredient out and it’s still just as good!)

So
here’s what you need to go get:
1 head Cauliflower
4 oz cream cheese (half of the standard sized block)
¼ c. sour cream
½ c. cheddar
1 tsp minced garlic
salt and pepper to taste
2 c. frozen spinach (amount before thawing- once thawed it will be closer to ¾ to
1 cup)
¼ c. sour cream
4 pieces bacon, cooked til crispy and diced
1 chopped onion

Preheat
oven to 350 degrees.

1- Chop cauliflower into smaller pieces or florets.

2- Boil for 8 to 10 minutes until tender in salted water. While this is boiling,
thaw and drain your spinach. If you have not yet cooked, cooled, and chopped
your bacon, do it now.

2 cups frozen spinach straight from the bag.

After thawing and draining the spinach it will be much less

3- Drain cauliflower well.

4- Return to same pot and stir together with all other ingredients.

5- Put into square baking dish (mine is 9 x 9)

This picture was taken from the first batch that did NOT have spinach in it.

6- Bake at 350 degrees for 30 minutes.

Yep,
that’s it.

This dish probably has around 6 servings or so. According to myfitness pal
recipe calculator, it should have around 180 calories per serving, 10g carbs,
13g fat and 9g protein.

I used full fat cheeses in this dish and regular bacon, but if you’re worried
about fat or calories you could substitute low fat cheese and turkey bacon. You
could also add more cheese, if you’re wanting it to be as rich and indulgent as
the typical hashbrown casserole recipe, but for our preferences, that would be
far too rich.

I
just KNOW you are going to love this recipe! Please try it and then comment
below with your thoughts!

Two Super-foods you need to be eating and a recipe that uses them both!

September 11, 2014 By Kara Leave a Comment

Two “super-foods” you need
to be eating daily: Chia Seeds and Flaxseed

You’ve probably heard about these two items a lot over the last couple years. Here’s why so
many people rave about them:*Chia Seeds have:

· -5 times more calcium than milk

·
-7 times more vitamin C than an orange

·
-2 times more iron than spinach

·
-2 times more potassium than

They also are known for their ability to regulate blood sugar and are a great way to increase your fiber, protein and Omega3s in your diet!

*Benefits of Flaxseed:

·
-Contains
1.8g of Omega-3 essential fatty acids per TB, which is a “good” fat that benefits heart health.

· –
Contains Lignans, which functions like an antioxidant and has been shown to reduce the risk of breast cancer in women and prostate cancer in men. Flaxseed has 75 to 800 times more lignans than other plant foods.

· -Contains heart healthy fiber (8g per tablespoon of flaxseed!)

· -Some studies show that by having 2TB of flaxseed a day, hot flashes can be reduced in menopausal women!

*Some evidence shows that flaxseed may help reduce your risk for heart disease, cancer, stroke and diabetes.You can get these into your diet in multiple ways, such as adding them to your
protein shakes, putting them in your protein bites, or sprinkling them over foods that you like. But today, here is a recipe with my favorite way to eat
these items:

“Super-food
Fruit Dip”

I first created this recipe a couple weeks back in hopes to find a way that I could eat Greek Yogurt and actually enjoy it. That stuff is tangy, y’all.

I avoided Dairy for the last six months or so, but have gradually added it back to my diet and seem to be doing well. Plain Greek yogurt is a great yogurt choice as it’s without a lot of added sugar, and it offers 15 g of protein per 5.3 oz serving.Also, chia seeds and flaxseed are GREAT foods to have in your diet, so making a recipe that contains both of these plus Peanut Butter= WIN.

I made a bowl of this dip and tasted it by itself and wasn’t blown away to be honest (it’s not really very sweet, unless you add a lot of stevia). But once I used it as a dip for an apple, it was SO GOOOOD.

Here’s how to make it:I used:
1 container Plain Greek Yogurt (I could only find the fat free type, but full fat would be fine, also) 5.3 oz
1-2 TB. Natural Peanut Butter (our favorite is Smucker’s Natural Chunky) to taste
1 TB Chia Seeds
1 TB Flaxseed
½ to 1 tsp Stevia/Truvia to taste

Plop it all in a bowl and mix it up.

When I have time, I pre-cut my apple slices, squirt on some lemon juice, and take them to work already cut.

This was after it had sat overnight and become thicker.

Stick a lid on it and put it in the refrigerator until you’re ready to eat it. I like it after it’s had at least overnight to sit, as the chia seeds kind of plump up and it takes on a thicker
texture. It becomes more of a spread than a dip, but it is DELICIOUS.

I take the bowl with me to work, keep it in the fridge there, and it lasts me about 3 days when
I’m putting it on my morning apple.I’ve made this recipe twice a week since I first created it and look forward to
having it as one of my snacks each day along with my apple. I hope that you
like it as much as I do!

Sharing our Successes….Meet DAWN!

September 8, 2014 By Kara Leave a Comment

Today I have a different kind of success story to share with you, but one that I know you will love. I first connected with Dawn through the Wellness Witness Facebook page, and she shared with me about an upcoming fitness challenge. I told her I would share it with each of you, but then decided you may want to hear her whole story. So meet Dawn, my new friend, and another person trying to teach Biblical wellness and health through the only source that will last- JESUS!

Dawn wrote:

“So this will likely be one of the most unique “Sharing Our
Successes” stories you may ever read…

My name is Dawn. I’m a former 5th grade
teacher/turned stay-at-home-mom of two energetic little boys. Wife of the most
kind-hearted, hilarious sports medicine physician you’ll ever meet.

Farmer’s daughter, runner, fitness instructor,
personal trainer – and now blogger at Everyday Faith and Fitness …
who strives to live a simple, somewhat eco-friendly life while loving God and
loving others.

I don’t have an amazing weight loss story; I‘ve never
had an eating disorder or exercise obsession; and I’ll never compete in a
bikini/bodybuilding competition. But I
still think there’s a bit of a “success story” here to share.

I’m just an everyday girl who wants to help people
take care of the one thing that God gave to them – and only them – their bodies.

You see, I grew up on a farm in central Illinois –
riding bikes, climbing trees, and playing sports (including volleyball,
basketball, softball, track, and even cheerleading). My identity was certainly
as an athlete.

I’m not sure if it had to do with growing up in a
different time or a different place, or if I was just blessed to have parents
who supported my desire to be active, and never once gave me cause to critique
or even consider the look or shape of my body.

While I loved being an athlete, I really disliked
running and I had never lifted weights. During college, I overcame my
trepidation of the weight room, witnessed my first road races
(and realized I didn’t
hate running after all), and worked at a summer camp for kids and
adults with special needs that ultimately changed my life.

As a 5th grade teacher, though, I came to
realize how confused even young girls are regarding health, fitness, and body
image. I wanted them to see the dangers of “dieting” and learn to love their
bodies by always treating them well. I started a group called FINS (Fitness, Image,
Nutrition, and Self-Esteem), where we’d meet at lunch once a month for
conversation and also take frequent afterschool field trips highlighting
various fitness experiences around the community (yoga, boot camp, dance,
self-defense, etc.).

But then I began a new chapter in my life as a
stay-at-home mom, which I L-O-V-E! (but totally admit is H-A-R-D!) During this
time, I realized I could combine my passion for fitness and my desire to help
others into roles at the gym, but still be home with my baby for most of the
day.

I started teaching BodyFlow (the Les Mills tai chi,
yoga, Pilates-based class), CXWorx (the Les Mills 30-minute core class), and Body
& Soul (a total body workout set to Christian music). Plus, I also became
an ACE-certified personal trainer. Nothing is more gratifying than helping
others achieve their health and fitness goals.

This, my friends, is my “success story.” In a very
simple, real-life sort of way, I get to help people see that – in the same vein
as Kara here – your WELLNESS can (and should be) your WITNESS.

I know that there are much more professional options
out there, but I think seeing health from an eternal perspective helps so much!

And, don’t get me wrong, I certainly don’t have it
all figured out. I struggle too – for instance, I eat an inappropriate amount
of chocolate chips (like a handful almost everyday!) But I think finding a
balance, deeply rooted in the love of Jesus is key.

One of my absolute favorite movie lines comes from
Junebug:

“God loves you just the way you are. But He loves you too
much to let you stay that way. “

Fitness should not consume your life. But neither should
apathy.

Starting September 22, I’m going to be running a 4-week
fitness challenge on my blog. There’ll be a weekly at-home workout (intense
but modifiable to any level) including a printable chart and video demos,
nutrition tips, a weekly Scripture devotional, and online accountability
through a private Facebook group.

The goal is to find consistency through accountability
exercising three times per week. (If you already have a different workout plan,
that’s great! You don’t have to use the one I post). For every time you meet
the goal of exercising three times per week, you’ll be entered into the drawing
for a $100 cash prize. Cost to enter is $10. Plus, the more people that
enter, the more prizes I’ll give away, so feel free to share with your friends!
J
(Registrations closes Friday, Sept 19).

I know that my success can’t be recognized in pictures or
counted in significant pounds lost. But I do feel that having a peace about how
God fearfully and wonderfully created our bodies, as well as having a simple
respect for maintaining these temples, is indeed a success story that many
people are seeking to find.

Praying you’ll be inspired….”

—————-

How fun does her fitness challenge sound?!?!

Thanks for sharing with us, Dawn!

Wellness Witness Workout #6 (with Video!)

September 6, 2014 By Kara Leave a Comment

I try to post a workout for you each week or two that you can do from home. These are typically ones that I have used in one of my group fitness classes.

I’ve had many questions from some of you who weren’t sure quite how to perform a move, so I’ve decided to upload a video with them from here on out when possible.

I’ll list the workout first, and then upload the video link afterwards.

——————————————————————————————————–

Wellness Witness Workout #6

The only equipment you need is a
set of moderate hand weights/dumbbells (heavier=better).

*Remember, the style of workout is called REST BASED TRAINING. That
means you will push until you can’t keep going, and then you rest until
you’re ready to start back. You should be breathless, have burning
muscles, and be hot.

*Attempt these exercises at your own risk. Wellness Witness is not
liable for any injuries sustained while attempting these workouts.

*Do a full warm-up before getting started!

Set 1: (Each move should be done for 30 seconds, then you move on to the next move in the set. Once at the end of the set, repeat TWO more times for a total of three times through).

Low/High Wide Run
Plie squat with tricep extension
Plank with hip drop
2 pushups/hop up to squat position/stand

*After the third time through this set, rest 30 seconds.

Set 2: (Each move should be done for 30 seconds, then you move on to the next
move in the set. Once at the end of the set, repeat TWO more times for a
total of three times through).

Squat/Bicep Curl/Overhead Press
Switch Jumps (jumping lunges)
Row on 1 leg (switch legs at 15 seconds)
Crazy Crunches
Curtsy Lunges with knee up on side (Switch legs at 15 seconds)

*After the third time through this set, rest 30 seconds.

Set 3: (Each move should be done for 30 seconds, then you move on to the next
move in the set. Once at the end of the set, repeat TWO more times for a
total of three times through).

Running Rows
Jump Front/Back/Open Squat/closed
Wide Leg Situp with 1 heavy weight
Plank with alternating shoulder taps

*After the third time through this set, rest 30 seconds.

FINISHER: 1 time through HIGH KNEES for 30 seconds

*Stretch, cool-down and spend some time praising God for a body that can move!

Here’s the link to today’s video. This will take you through each exercise and explain how to complete it. GOOD LUCK!!!

(*If you’re reading this post by email subscription, you may need to visit the blog and/or YouTube to view the video. )

Two Percent + At Home Workout Ideas

September 2, 2014 By Kara Leave a Comment

I shared this image today on the Wellness Witness Facebook page and on my Instagram account.

In case you don’t follow either, I wanted to share it with you here.

Think about that for a second…

By spending 30 minutes moving our bodies, we have only invested a measly 2% of our daily allotment of time. 2%!!!

Your return on investment for that 2% is magnified ten-fold.

On days when you exercise, you will:
*Have more energy
*Have more clarity of thought
*Be more focused on the tasks at hand
*Will have improved mood/emotional well being
*Be better prepared to handle stress
*Will be more conscious of food choices that you make

Not only that, regular exercise:
*Lowers the risk of developing or dying from heart disease, stroke, or diabetes
*Has been proven to prevent certain types of cancers
*Improves bone density and strength
*Can expand lung capacity
*Helps with balance and therefore can help prevent falls and fractures as you age
*Can improve sleep quality

And these are just a few of the more commonly accepted benefits!

Our bodies were made to move. Regular physical activity is essential for those that are able bodied enough to do it.

I know for me, exercise used to not be possible because I didn’t “have time” for it. I work, am raising two small children, serve in my church, volunteer at various functions, and was busy serving in other capacities.

Until I realized that I had to make exercise a priority. I decided to commit 30 minutes a day.

30 minutes is the most I spend at a time exercising. And as you read above, that’s just 2% of my day.

If being honest, I think you could agree with me that we spend far more than 2% of our time on activities that certainly have less benefits to our bodies or our minds including: social media, television, and lounging around.

The hard part for me to accept (and possibly for many of you) is that we DO have the time, we CHOOSE not to make the time for exercise.

It doesn’t have to be complicated or involve a lot of expense. To find the best workout activity for you, you must first decide on something you ENJOY doing.

Do you prefer to be indoors or outdoors? Participate alone or with a group? In a facility such as a gym or at home?

It can be walking or running, a sport such as basketball or volleyball, dancing, swimming, weight lifting, group fitness classes, zumba…anything that gets your heart rate up and pushes you to challenge yourself.

If you’re like me and you’re in a super busy season of life, at-home workouts are the way to go. I started by finding a corner of my family room and utilizing my computer and a set of hand weights. It didn’t take much room, and it didn’t require me to pay for an expensive gym membership or to leave my kids with someone else. I invested no more than 30 minutes 3 times per week and after faithfully plugging away week after week, change happened. I began to not only see physical transformation, but emotional, and spiritual as well. As I pressed in further and asked God to help strength me to do this in HIS name, He gave me the endurance I needed to press on.

And it changed everything.

If you are looking for a good place to get started, here are some of my favorite options:

(Some are free online resources, others are subscription based. I am not being compensated or recognized by any of these organizations, I just want to ‘share the love’ as I feel they are GREAT resources!)

Refit Revolution YouTube Channel –
These three ladies are LEGIT and feature amazing dance based workouts that will have you up and moving, smiling and dancing. Seriously fun stuff.

Revelation Wellness At-Home Workout #1
10 minute at-home workout

Revelation Wellness At-Home Workout #2
10 minute at-home workout

If you love the RevelationWellness workouts, I encourage you to check out RevelationWellness VIP-TV where for $10 a month you have access to an entire library of workouts, work-ins (devotion type videos), and a facebook group.

PrayFit At-Home Workout DVD– this is a 33 day program led by Jimmy Pena, the founder of PrayFit. I have not done this one myself, but I trust Jimmy’s knowledge, expertise, and most of all his heart for Christ.

Momsanity YouTube Labor Day Workout– this is a free 10 minute workout on YouTube.

Momsanity LowerBody Workout– another free 10 minute YouTube workout from Momsanity.

If you love these Momsanity workouts, I encourage you to check out the Momsanity Sisterhood, where for $20 a month you have access to multiple workouts, a monthly scripture calendar, recipes and a facebook group.

JillFit Physiques Metabolic Effect Type Workout– this is a free 20 minute workout from JillFit Physiques, one of my favorite metabolic effect style workouts.

If you really like Yoga, I cannot recommend Holy Yoga strongly enough. They take yoga and redeem it for Jesus. POWERFUL STUFF. Here’s a link to their DVDs for purchase.

There are many at-home workout DVDs that you can purchase from companies such as BeachBody. There are many great BeachBody reps out there including: Michelle Myers ,
Choose Health Kelly, and Well Trained Mama.

Another favorite of mine is a company called Faithful Workouts. In fact, Michelle, the founder, just launched an entire program including workouts, recipes, menu plans and more FOR FREE!!! More info here.

There are MANY, many great resources out there, and a large portion of them are free. The bottom line: FIND ONE YOU LOVE AND THEN COMMIT TO DOING IT!

And if you’re one of those people that just don’t love it, keep pressing on anyway. Eventually, you will start to enjoy it and even to crave it.

You CAN do this in His strength and for His glory. This is kingdom work, friends, and it’s worth it.

As always, I’m praying for you and cheering you on!!!!

Labor Day 2014

September 2, 2014 By Kara Leave a Comment

Every year we have the amazing privilege of heading to the beach with all of my Mom’s side of the family: cousins, aunts, uncles, my parents, sister, and nieces. We always have SUCH a good time!

I have some posts planned for this week (if time allows), but wanted to pop in with a quick photo update so you’d know where I’ve been.