5 Overnight Oats Recipes To Try This Week

Yesterday I posted a picture on my Instagram (follow here) of some Sunday prepartions I did for my busy work week. I am trying to get into the habit of preparing meals, setting out clothes, and planning activites each Sunday to make life much easier during the week. One of the things I always do is prepare breakfasts for the week. Last week I made the health muffins and this week I prepped Overnight Oats.

If you are a Tone It Up girl then you will be very familiar with this recipe. It is so easy to make and personalize with the ingredients you like. The base is 1/4-1/2 cup of quick oats and unsweetend almond milk (you can use any milk you like). To prepare you just add your ingredients to a mason jar or small container and then cover everything with your milk,sti, and leave it in the fridge while you sleep. I would add a generous amount of milk because the oats will soak it up overnight. Hence, Overnight Oats. Some people like to eat them cold straight out of the jar but I like to heat mine up in the morning. It’s all up to you.

Here are 5 of my favorite Overnight Oats recipes:

Double Almond
1/4 cup of  oats
1 scoop protein powder
Dash of cinnamon
1 pkt of stevia
1 Tbsp of almond butter
Almond milk to cover oats

Chocolate Covered Coconut
1/4 cup of oats
1 scoop PB2 chocolate OR any chocolate nut butter
1 pkt stevia
Coconut flakes
Coconut milk to cover oats

Blueberry Muffin
1/4 cup oats
1 Tbsp protien powder
Dash of cinnamon
2 tsbp of agave nectar
Handful of blueberries
Almond milk to cover

Chia Strawberry
1/4 cup of oats
3 strawberries, sliced
1 tsp of chia seeds
1 pkt of stevia
Almond milk to cover

Banana Nut 
1/4 cup of oats
1 pkt of stevia
1/2 banana, sliced
1 handful of walnuts
Almond milk to cover

These are just 5 of my favorite recipes but the possibilites are endless! Let me know your favorite quick morning recipes.

Thanks for stopping by and have a great week!


Places to connect:
YouTube: https://www.youtube.com/user/TheImperfectpearl
Instagram: https://instagram.com/courtney.val/
Twitter: https://twitter.com/courtneywval
Blog: http://www.imperfectpearl.blogspot.com
Pinterest: https://www.pinterest.com/courtneywval/
Email: courtneywval@gmail.com



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Healthy Breakfast Muffin Recipe

Good Morning!

I hope everyone’s week is starting off great. Today I want to share a recipe I made while doing my weekly meal prep yesterday. I am really trying to get into the habbit of prepping all of my meals for the week each Sunday. These muffins are a combination of a few different recipes I have seen, including the amazing Tone It Up protein pancake recipe. (find it here) I also got inspiration from Sarah fit (find her recipe here). Below is the final recipe I created. These are paleo, gluten-free, low carb, high protein, and low fat. Yippee!

This makes 4 big muffins or 8 small muffins.

Ingredients:
~2 medium bananas, mashed.
~2 Scoops protein powder of your choosing (I use a plant based one)
~4 tbsp flax seed meal
~4 tsp of cinnamon
~4 egg whites or 3 egg whites and 1 whole egg
~2 tsp of baking powder
~1 1/2 tsp of baking soda
~Pinch of salt
~1 Tbsp of almond milk (you could use any milk you prefer)
~1-2 Tbsp of agave nectar or honey. This depends on how sweet you want them.
~Add in your favorite fruits, nuts, or seeds. In the ones above I used golden raisins and sunflower seeds.

1. Preheat oven to 350 degrees. (176 Celcius)
2. Combine all ingreidents except the agave nectar and fruit/nuts.
3. Mix well.
4. Fold in nuts/fruit.
5. Add agave nectar and mix again.
6. Bake for 35-45 minutes, checking them every 20 or so minutes. When a tooth pick comes out clean you are good to go.

These can be stored for 2-5 days in the fridge. When you are ready to eat them just pop them in the microwave for 10 seconds.

Enjoy!

Other places to connect:
Instagram: https://instagram.com/courtney.val/
Twitter: https://twitter.com/courtneywval
Youtube: https://www.youtube.com/user/TheImperfectpearl
Pinterest: https://www.pinterest.com/courtneywval/
Email: courtneywval@gmail.com

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Workplace Workout Ideas

Hello again!

I’m at work on a Saturday and scrolling through Instagram, seeing all these wonderful people getting in their weekend workouts. Instead of sitting here in envy I can get my booty up and moving even if I can’t make it to the gym.

Below are some of my options for getting in exercise moves while at work. Even if you are not trying to get into shape these moves are great for improving circulation and boosting energy at work. Sitting for long periods of time has also been linked to an increase chance of developing Diabetes and cardiovascular disorders.  (See cited article here )

I am often alone at work so I just stand up from my chair and start doing these moves but you can always take a bathroom break to practices these exercises. Don’t pay any attention if people stare at you like you’re crazy because you are taking care of your health and that’s definitely not crazy. I find taking little exercise or stretch breaks helps the quality of my work too. If I sit for too long I find my brain gets a little foggy. I think it also helps to focus my eyes on something other than the computer screen for a few minutes. If you need an exercise reminder you can download the Time Out app to your computer. It will pause whatever you’re doing for a designated period of time. This will give you the break you need to do a few squats, stretch, or fill up your water bottle. (Download it here

All of these workout options can be repeated as many times as you like or at every bathroom break.
**Of course you should always consult your doctor before starting a new exercise routine.**

Exercise Option 1
10 Squats
10 Lunges-each leg
10 Side bends-each side
10 Knee lifts-each knee
30 Second wall sit

Exercise Option 2 (works best in a one person bathroom)
30 Jumping Jacks
15 Tricep Dips (use stable chair) OR 15 Push-ups using ledge of sink/desk/table
20 Squats
1 Minute wall sit
20 Knee lifts, elbow to opposite knee;both sides

Exercise Option 3
Sun salutation stretch
Neck Stretch- both sides
Gentle neck roll-both sides
Write the alphabet with ankle- both ankles
10 wrist circles-both hands
Shoulder rolls-Forward and backward
Calf stretch-both calves

Click here for the Mayo Clinic’s office stretch recommendations.

I also love this “TPS Report Workout” by my favorite Tone It Up girls!
Check out the video HERE

These are just my ideas and routines I do while at work but I would love to know if you have any special exercises or moves you do while at work. Let me know in the comments!

Have a great day!

Other places to find me:
Instagram: courtney.val
Twitter: @courtneywval
Youtube: Here
Email: courtneywval@gmail.com

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NEW! 30 Before 30 Challenge: Raw Food & Lifestyle Challenge

Happy Sunday!

I hope you all are getting ready to rock another week. Tomorrow I will be starting a very exciting journey into being the healthiest person I can be. One of my “30 Before 30” challenges is to get myself into the best health possible. So, I created a detailed nutrition, exercise, and lifestyle challenge.

I made a whole video about it which you can see HERE.

Over the past 5 or so years I have overcome a multitude of food and health issues but there are still a few health related things I want to focus on. Specifically, I want to figure out why I continue to get daily headaches/migraines. My doctor has found a prescription that I can take to alleviate my migraines but I just don’t feel that is completely sustainable. What if someday I can’t afford the medicine? What if I start to feel negative side effects? I really want to look closer at my lifestyle and listen to my body to see if there is something I can do without taking medicine to cure my headaches.

I have also been having some outward symptoms that I think point to a need to change my nutrition. I haven’t had acne in years and all of the sudden my face thinks it is 18 again. My hair and nails have also become very dry and brittle. As far as my body and “being in shape” goes I do hope that my challenge will help me create a body I feel good in. I am not trying to lose weight but I think if I treat my body well it will shape itself into a healthy form.

Besides those physical things I want to develop a healthy lifestyle that makes me feel emotional good. I used to suffer from severe depression and I have come such a long way. I feel so much more alive that I ever did but I want to keep moving up and working towards feeling the best I possibly can. A few years ago I wasn’t completely sure I deserved to ever be insanely happy but now I KNOW that I deserve true emotional happiness so I will do whatever I can to achieve that.

One of my favorite personal mottos is “Feel good, preform well.”

Goals for my challenge:

  • Eat fully raw foods until 4pm. I will eat raw fruits and veggies for breakfast and lunch. After 4pm I will have a cooked dinner. 
  • Eat a lean, clean, and green dinner. If you are a Tone It Up girl then you will know this means getting in lean proteins, non-processed foods, and lots of greens. 
  • Drink 2 liters minimum of water/ day. 
  • Limit processed foods and strive to stay away from them completely. 
  • Keep daily journal of foods, how I feel after eating, and recipes/meal ideas.
  • Keep section in journal to document headaches & migraines. Look for triggers. 
  • Set sleep schedule and stick to it. I am aiming for 8-9 hours of sleep each night per a recommendation from my doctor. 
  • Limit or eliminate alcohol intake. I don’t drink much but alcohol can trigger headaches. 
  • Exercise regularly. I want to train for a 1/2 marathon so running will have to become a new friend. I am also focusing on improving my yoga skills. 
  • Oil pulling. I did a whole video about oil pulling which you can see HERE. I found when I did oil pulling my headaches were greatly reduced. I just fell off the wagon so it’s time to hop back on.
  • Start meditation practice. My dad has encouraged me to do this and I want to give it a shot. He says it helps builder a stronger, more focused mind. My goal is start with just 5 minutes. 
I will be documenting this challenge on my Instagram account (courtney.val), on this blog, and also on my YouTube channel. Subscribe or follow at the links below. If you are doing a similar challenge I would love to know and we can support each other! 
Thank you for being here and I hope you have an amazing week!
Courtney

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Favorite 4th of July Recipes

Happy almost 4th!

Today I wanted to share with you some of my favorite recipes to make for Independence Day. (Yay!)

Last year I made two desserts: protein cookies with Greek yogurt icing and these:

I bet you can guess which dessert was more popular. Hehe. These are just white cake cupcakes with some red, white, and blue decorations. I think my protein cookies were not sweet enough so maybe I’ll work on that for this year’s treats.

Here are some other great recipes-

From my favorite fitness girls at Tone It Up:

3 Ingredient Cookies: These are so quick and easy to make. You could add some red or blue food coloring to make them a bit more festive too!
http://toneitup.com/2013/09/we-love-food-friday-your-3-ingredient-cookie/

Cucumber Rafts: I am making these this year for a BBQ. They are light, delicious, and 100% guilt-free.
http://toneitup.com/2014/06/ahoy-summery-boat-snacks/

Honey Grilled Peaches: If you are looking for something sweet and juicy this 4th of July these simple treats are perfect. If you don’t have a grill you can just use your oven or frying pan.
http://toneitup.com/2013/07/honey-grilled-peaches/

Sweet Potato Fries: Ditch the Lay’s potato chips and try these!
http://toneitup.com/2013/04/toneitup-homemade-sweet-potato-fries/

Quinoa and Veggie Burgers: I will be honest. These are a bit tricky to make at first but once you get them to stick together they are delicious.
http://toneitup.com/2013/08/veggie-quinoa-protein-patties/

From the always-addicting Pinterest:

Red, White, and Blue Rice Crispies: These treats bring back the best childhood memories.
http://www.pinterest.com/pin/405605510160726006/

American Flag Fruit Platter: Another simple classic. You could also put the fruit on skewers for easy sharing.
http://www.pinterest.com/pin/265149496784361156/

Patriotic Popcorn: Yes. Oh, yes.
http://www.pinterest.com/pin/241998179949865114/

Star Spangled Tart: If you are feeling creative this recipe might be for you. Personally I think it would be easier to add the fruit design on top of a pre-made pie/cake. I would go with an angel food cake for a lighter option but that’s just me.
http://www.pinterest.com/pin/404338872768579846/


As you can tell I chose recipes that are mostly quick and easy to make. From personal experience Independence Day is a holiday where people like simple foods they can munch on. Since most BBQs and meals for this holiday are not sit-down style people might not appreciate your elaborate foods as much as with another holiday. So my advice is to keep it fresh, simple, and tasty. 

I would love to hear which recipes you are trying this holiday. You can leave me a comment below or tweet me @imperfectperla. Also you can follow me on my personal Instagram @cbwright to see which treats I end up making for tomorrow and this weekend. 

Have a great 4th of July!

Courtney


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