Hey friends. It’s been way too long. I missed your faces. I thought I’d share with you a delicious and nutritious wellness shake that I have created to help us to feel like the wellness warriors that we are. I call it..
The LiL Miss Wellness Warrior Shake – It’s loaded with protein, iron, vitamins, minerals, antioxidants and omega threes to make us feel on top of the trees. (I know you missed my poetry).
You will need:
1 Scoop – of Sun Warrior’s – Warrior Blend Raw Vanilla Protein
1/2 – Ripe Banana
1 TBSP– Raw Organic Chia Seeds
3 TBSP– Raw Organic Hemp Seeds
Some – Purified water and a few ice cubes (Adjust amount to desired consistency)
This shake is super easy and quick to make. I throw it together in less than 5 minutes for a quick on the go snack! If you don’t have time to mess with the blender – just skip the banana, mix together the protein, seeds, and water in a glass and drink up
1. Toss all ingredients in a blender
2. Blend it, you Warrior you. Blend it!
3. Drink it, Warrior. Drink it!
4. Embrace your Wellness Warriorness, all happy and giddy like knowing that you just consumed an all natural, organic, raw, vegan, high protein, high omega 3, Lil Miss Wellness Warrior Shake
Audrey, The Wellness Assistant has done a few calculations, and has determined that The Lil Miss Wellness Warrior Shake contains 32 grams of Protein (Complete Amino Acid Profile) and 60% DV of Iron.
I have included nutrition labels below for more information on the ridiculously amazing nutrients this shake has to offer
Yes, it’s true. I do, I do. Every Tuesday night at 8pm we get geared up in our leotards, leg warmers, and sweatbands and head to Thursdays Lounge in Akron for a heart pumping work out. I call it Bar-Robics. And quite frankly, I felt it was my duty to define it. So here it is:
1: physical exercise that includes stretch, strength and cardiovascular activity performed at a bar (an establishment where alcoholic beverages are served). Can be performed sober or intoxicated.
We do it up like Jane Fonda and Richard Simmons – Sweatin’ to the beats of The Cure, Paula Abdul, Madonna, Michael Jackson, Whitney Houston, and other sweet 80s jams!
Aerobics at a bar, you ask?! Well, I love to help people make healthier choices. I’m a health nut at heart and a rational health nut at that. I figure drinking and exercising is healthier than drinking and sitting on a bar stool. Wouldn’t you agree? Lil Miss Wellness recommends exercising sober but if you are going to drink alcohol, it’s healthier if you exercise while doing it! 🙂
Gotcha there, didn’t I? 🙂
Booze infused or sober–I leave it up to the participants.
Class is boot camp style and open to all levels. No coordination skills necessary. The choreography is made up of simple moves like side bends, leg lifts, knee ups, etc. But, don’t be fooled–you will get an intense work out. We alternate bouts of cardio and strength training to rev up your metabolism.
Grab your leotard and legwarmers and join us on Tuesday at 8! Cost is $5. Bring a mat and pair of light dumbbells.
See you there. No Excuses. For now, here’s a poem:
80s Aerobics is really great
We do it up – on Tuesdays at eight
Get off your bar stool and move a bit
Reward in itself, you’ll be real fit
Spandex and sweatbands are very rad
Exercise makes a body glad!
**Special thanks to my super rad Dj pal and owner of Thursdays Lounge, Mario Nemer, for hosting us!
**Stick around after 80s Aerobics for Hula Hoop Dancing.
Most Pasta = Inflammatory Refined Carbohydrates that do nothing for us but spike our blood sugar, pack on the pounds and flood the body with inflammation. Inflammation is the bodies natural method of healing itself in response to injury or a harmful substance. It can manifest itself in the form of joint pain, irritated skin, and body aches. Studies have shown that some foods such as refined carbohydrates (like white bread and pasta)and saturated animal fat can cause inflammation, while other foods like fruits, vegetables and omega 3 fatty acids can reduce inflammation. Inflammation in the body is linked to arthritis, obesity, diabetes, cancer and other undesirable conditions. So, since most pastas are refined carbohydrates, Most Pasta = Bad News for the Body 🙁
So, if I told you that pasta can be good for you, would you believe me? Well, it just so turns out that your pasta loving pal, Lil Miss Wellness found a pasta that is!
Organic Edamame and Mung Bean Pasta! , Yes, it’s true. Pasta I love you. The best part – it has 24 grams of protein for a 2 oz serving! Hard to believe, isn’t it? Most pasta has no more than 5 grams of protein. This delicious pasta packs 10 grams of fiber per serving and has only 19 grams of carbohydrates – much lower in carbs than your typical pastas which usually have around 45 -50 grams of carbs. It also provides 30% of your daily value of iron.
This lovely pasta is gluten free, organic, vegan, and kosher.
I have been enjoying this pasta for quite some time now and I am excited to share it with you. I love to eat it with my Homemade Veggie Marinara Sauce or my Garlicy Avocado Oil Sauce. Topped with some fresh ground pepper, and served with an organic green salad, it is simply divine darling! Sauce recipes coming soon.
Organic Edamame and Mung Bean Pasta is by Explore Asian Authentic Cuisine. Check them out here! Look for their gourmet pastas at your local natural health-food store. I get mine from Mustard Seed Market in Akron, Ohio. Mustard Seed is my favorite health-food store. It is family owned and operated by my good friends, The Nabors. They are passionate about keeping their customers healthy with only the highest quality health foods and supplements. Mustard Seed has a location in Solon, Ohio as well. Check them out!
Hey friends. Every now and then, I will do a LOCAL SPOTLIGHT blog post. These posts will highlight Lil Miss Wellness’s favorite spots around town that feature healthy options to make us feel on top of the trees 🙂
For this post, I will feature Town Hall, located in Cleveland’s Ohio City. This place truly rules!! — A rustic, modern, foodie’s paradise.
It’s a Hybrid: Restaurant/Craft beer – Cocktail Lounge/Cafe/Smoothie-Juice bar. (Woah! Sensory overload right?!) Town Hall has it all! (Gahh.. I’m so poetic).
The decor is simply beautiful–earthy wood, exposed brick, cozy booths made from burlap sacks, a garage door window overlooking West 25th Street…. The urban cafe’s relaxing vibes are enhanced with live plants, board games and magazines. Town Hall serves only organic, non-gmo coffee. This is great news considering that conventional coffee is one of the most contaminated crops on the planet. Ew! (Take note: If you are going to drink coffee, make sure it is organic. Nobody needs to start the morning off with a dose of pesticides).
So, yeah, Town Hall is a rather large establishment. The cafe area has that coffee shop, chill vibe and then the bar has that eclectic, classy lounge feel. You can order food, booze, coffee, or juice on either side until 2am seven days a week. Check out Vegan Mondays 5-10pm for their special vegan menu. They also feature a paleo night on Wednesdays. Bonus: Brunch on the weekends that includes lots of vegan options including Create Your Own Crepes!
Every time I visit, I receive excellent, friendly service. I was extremely impressed when I asked the manager for a glass of water, and he replied, “Filtered or Reverse Osmosis?” Even their water is pure! This is awesome because tap water is contaminated with all kinds of icky things like chlorine, lead, arsenic, pharmaceutical drugs, and other disturbing things that we don’t want to drink! Town Hall is on top of it with their state of the art filtration system.
Going out for drinks with friends but trying to lay low on the booze? TH has gotcha covered! Order an organic smoothie or juice. Shots anyone? Wheatgrass please 🙂 The menu is extremely accommodating to those of us with specific dietary preferences. Across the top of the menu are those convenient little symbols that let us know which items are vegan, gluten free, or paleo. Town Hall uses only organic produce and is striving for a 100% Non GMO menu, hence the Town Hall GMO Project that was launched early last year and will be complete by December 31, 2014. Yep, that means no GMOS will be allowed in Town Hall come 2015!
The Environmental Working Group states that GMOs are found in more than 75% of our food supply. The scary thing – we don’t even know which ones! More than 60 nations, including the European Union countries, Australia, Russia, Japan and China require labeling of GMOs on food products. — The U.S. has no such requirement. Americans are left in the dark as to whether the foods they are eating have been genetically modified or not.
So, what’s the big deal? GMOs are not natural, and have not been proven safe. Many crops are genetically engineered to withstand high doses of pesticides like Roundup. Roundup has been linked to birth defects, kidney disease, and cancer. (Truth-out.org) Great!!! Lets spray that crap all over our food right? Umm…no!
Bottom line. GMOs are whack and Town Hall and LiL Miss Wellness have got your back. Town Hall is located at 1909 West 25th St. in the heart of Ohio City. Check it out. Townhallohiocity.com
We’ll talk more about these weird GMOs later.
For now, go enjoy an organic smoothie and a delicious meal at Town Hall. Tell them Lil Miss Wellness sent you. 🙂 Then, check out the informative documentary, Generic Roulette. The film provides critical information on how you can protect you and your family from unnatural scary stuff in your food.
Ever feel like life gets so stinkin’ busy that you don’t even have time to eat healthy? …Like you’re bout to pull right in to the nearest fast food drive thru and get your grub on……then feel real guilty that you ate a buncha chemical crap? :,( We’ve all been there. That’s where Beauty Snacks come to the rescue! These delicious and nutritious snacks will stabilize your blood sugar preventing you, my friend from getting hangry (hungry + angry = hangry). Beauty snacks will provide you with beautifying and energizing nutrients to make you look and feel on top of the trees.
**Each week I’ll share a new beauty snack. I got your back!
Goji Walnut Surprise
You will need:
A mason jar with a lid
Tip: Buying both of these ingredients in bulk will save you $$$. You can even reuse an old salsa or spaghetti sauce jar. Lil Miss Wellness is a treehugger at heart.
Throw all ingredients in a jar. Sprinkle a lil sea salt if you wish. Shake it up. Keep your jar in your everyday bag to have on hand at work, at play, and always. Never go hangry again my dears.
Why it’s a Beauty Snack:
Walnuts are an excellent source of protein which works to repair and rebuild our tissues and stabilize our blood sugar helping to prevent diabetes
Walnuts are loaded with Omega 3 fatty acids. Omega 3 fatty acids are known to fight inflammation in the body, depression, ADHD, cancer, Alzheimer’s and more! Omega 3’s help improve our skin health, helping to reduce redness and heal blemishes.
Walnuts are high in antioxidants and healthy fats that combat free radicals and improve heart health and lower blood pressure
Goji Berries are often referred to as a superfood for their high antioxidant content. They are loaded with beta-carotene and vitamin C. Both of these nutrients strengthen the immune system and promote healthy skin
Goji Berries also contain natural anti-immflammatory, anti-bacterial, and anti-fungal compounds
PASS THE GOJI WALNUT SURPRISE PLEASE!
**Soon I’ll share more Beauty Snacks along with other important items that I carry in my everyday bag. For now….
Here’s a poem:
Be prepared for that hunger attack
Always have with you, your Beauty Snack
She’ll keep you healthy, now that’s a fact
Lil Miss Wellness has got your back
Hi there. As promised in my last post, I’ll explain why ten years ago, I decided to follow a plant based diet:
So how did I stumble upon this new vegan diet thing? Before going vegan, I had experienced a series of events that sent me into a depression. As a result of my depression, I had gained 30 pounds and I was feeling extremely self conscious about it. I was embarrassed to go out with friends because I worried about how they would react to my weight gain. I didn’t feel like Jenna anymore. I wasn’t comfortable in my own skin. I was desperate for a solution. Continue reading “Why She Eats Plants”
Who is this Lil Miss Wellness chick you ask? It’s me. 🙂 You can also call me Jenna Carla. I’ll respond to either one.
My dear friend Jeremy named me Lil Miss Wellness due to my passion for natural healing. Him and I are always chatting about health foods, fitness, natural healing remedies, the plant based diet, etc. One of our favorite activities is to go on wellness hikes through Ohio’s beautiful metroparks. My new fave is Brecksville Reservation. Check it out!
For as long as I can remember, I have been passionate about wellness — which is why I’m starting the Lil Miss Wellness blog 🙂
I’m doing it friends. I’m headed back to my roots. Going back to where my heart is. My life long dream has always been to work in the wellness field. I became a personal trainer / aerobics instructor fresh out of high school. I completed an internship where I studied healing at a natural health spa in California. I actually lived in the spa, and it was every bit as amazing as it sounds. I led daily morning hikes in the beautiful Ojai mountains and dined on organic spa cuisine. I learned to teach aqua aerobics in the salt water pool. There, I truly found myself.
Some years later I found myself a little lost..and strayed away from my passions to work in the corporate world… I wasn’t happy as I wasn’t dedicating my heart to what I love. No job was fulfilling enough for me, and I didn’t feel like I was living purposefully. I know that my purpose is to help people and to share with them the healing secrets that I have learned and continue to uncover on my lifelong wellness journey. I am at my happiest when I am helping someone to feel better so that they can enjoy this beautiful life <3. I am ecstatic that I am making the conscious decision to fully dedicate myself to the one thing that my heart beats for.
So Here it is I’m incredibly excited to introduce my new blog. This is a blog about healthy, clean living — always being conscious of the way we treat our bodies, our planet, and those that we share our planet with.