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The Fish Sauce Cookbook : 50 Umami-packed recipes from around the globe Andrews McMeel Publishing Clare Barboza, Veronica Meewes 年: 2015 语言: english 文件: PDF, 10.58 MB 你的标签: 0 / 0

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Hitler's Children: Spitting Fire (Eyewitness Accounts - 12th SS Panzer 'Hitler Youth' in Normandy 1944) Sprech Media Sprech Media 年: 2015 语言: english 文件: EPUB, 309 KB 你的标签: 0 / 0

 
   
   The Love Yourself Challenge
 
   30 Days to Self-Love
 
    
 
   By Lita Medinger
 
    
 
    
 
    
 
   Copyright © 2016 by Lita Medinger All rights reserved. This book or any portion thereof may not be reproduced or used in any manner whatsoever without the express written permission of the publisher except for the use of brief quotations in a book review.
 
   Thank you to my lovely Patrons, who support Back On Pointe through their time, comments, and donations. You are the ones who make Back On Pointe what it is today!
 
  
 
   
 
   
    
 
  
 
   
 
   
   


 
   
  
 

Introduction
 
   Welcome to my self-love challenge, the Love Yourself Challenge!
 
   The Love Yourself Challenge came out of my personal feelings of inadequacy. It's a terrible way to feel, and I realized that if I was feeling that way, others probably were too. I decided to fight those feelings and created this challenge, which first appeared on my blog, Back On Pointe. The Love Yourself Challenge is a way for you to confront the negative thoughts you harbor about yourself and begin the shift to a positive experience with your mind and body. With a negative attitude towards yourself, you'll always be bogged down by your negativity. Once we're able to treat ourselves with respect, love, and care, we're able to truly grow and shine upon those around us.
 
   If you read my blog, some of the tasks may seem familiar to you. But in this version of the challenge, you'll be given more detailed tasks to complete each day, as well as worksheets and my thoughts on the exercises, and special bonuses.
 
   So please read through this a day at a time, remembering that these aren't chores, they're dates with yourself. At least you'll never be stood up!
 
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Day One: Take a selfie and don’t delete it.
 
 
   There’s a lot of pressure in our society to always look “good,” whatever that may be. We untag ourselves in unflattering pictures on Facebook. We know what our “good side” is. We ta; ke 50 pictures of ourselves and delete 49 of them. All of this just serves to reinforce that your natural state, how you look when you’re playing with your dog or making lunch, isn’t good enough.
 
   And that’s nonsense. You’re always good enough. So bust out that cell phone, or that laptop, or that camera, and take a selfie. It doesn’t matter if your hair is kinda messy or you think you look weird. Just take the picture, take a look, and let it rest. If you’re really feeling up to it, share that photo with the world! Or maybe just with your Facebook friends, that’s okay too.
 
 
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Day Two: stand in front of the mirror and say what you like about yourself.
 
 
   “It’s not what you say out of your mouth that determines your life, it’s what you whisper to yourself that has the most power!” ― Robert T. Kiosaki, author, speaker, and businessman
 
   This exercise can really be tough, I know. That’s because your instinct is to first pick out the negative. But if you can force that negative voice to be quiet, even if only for a few minutes, you’ll let the positive voice out for a turn.
 
   Say things like, “My hair is really pretty styled like this,” “I like that I can hold my son on my shoulders when we go to the park,” or “I look good in turtleneck sweaters.” Find the positives and you’ll change your whole outlook.
 
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Day Three: write a letter to a younger you, telling them what you wish you’d known then.
 
 
   It’s tough being young. Looking back, I think we all have something that we wish we could tell ourselves 10, 5, or even just 1 year ago. Maybe you needed some extra support when going through a rough time, or maybe you feel like you invested too much energy into a friendship that wasn’t serving you properly.
 
   Take a sheet of paper and a pen and write to The Younger You. Give them the advice you wish you had gotten, show them love, and maybe tell them the latest fashion trends so they can be ahead of the curve.
 
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Day Four: do a mini photo shoot, either with a friend or alone.
 
 
   Sometimes, you’ve just gotta let out your inner model. Be silly, be sultry, get all dolled up. Let yourself be the star for a while, and realize that you can express yourself however you’d like.
 
   I used to do spontaneous photo shoots all the time. It’d be a foggy morning, and I’d drag a friend out of her dorm to take pictures down by the river. I’d set my camera up on my coffee table and explore the shapes my body could make backlit against the windows. A friend of mine and I once took pictures of each other spinning around on the rooftop patio of my building. These photos are memories that will last forever.
 
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Day Five: make a list of qualities you like in others and think about how you can bring out these qualities in yourself.
 
 
   I love people who work hard to make others happy, so I try to make others happy too. When you like something about a person, consider being that way too. Now, I don’t mean you should try to change yourself into someone else or mimic someone else’s interests, but there’s nothing wrong with using people as a role model for a single attribute.
 
   This exercise can also help you figure out what type of person you’d like to be, which can be a source of a lot of stress as you get to be college age or have just graduated and are trying to make it in “the real world.” If you know what you admire in others, you’ve got a head start for figuring out what would make you happy to pursue.
 
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Day Six: read a love poem.
 
 
   “I love you without knowing how, or when, or from where.” ― Pablo Neruda, 100 Love Sonnets
 
   Poetry has the power to make each and every one of us feel as special as we truly are. Love poems can be happy, or they can be sad. They might be flowery and beautiful, but they could also be plain and straight-forward. But each of them is a love poem.
 
   I feel that love poems can open us up to love. Reading a love poem is almost like falling in love yourself, and they can open your eyes to all the ways people love and all the things they love each other for. With this knowledge, you may find new love in your life, love that was always there, coming from friends and family, that you hadn’t noticed before!
 
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Day Seven: give yourself a big hug.
 
 
   I know what you’re thinking: hugs are silly and giving yourself a hug is the silliest of the silly. But why? Why must we be so afraid to show ourselves affection? A hug is friendly intimacy, a gesture of caring and closeness. Hugging yourself is a reminder that you should be treating yourself the way you’d treat your best friends: with honesty and care. Hug yourself and remind yourself that a hug means love.
 
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Day Eight: write down three things that you accomplished in the last month, big or small.
 
 
   Sometimes, we lose track of all the things we can accomplish. This can leave us feeling worthless and lost, convinced that because we’re not getting major stuff done, we’re getting nothing done. Sure, maybe you didn’t discover a new source of renewable fuel, but maybe you ran an errand for a sick family member or got a fantastic grade on a difficult test. These things still deserve your respect.
 
    
 
   In the last month, I…
 
    
    
      
      	  
  
     
 
      
      	  
  
     
 
      
      	  
  
     
 
    
   
 
    
 
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Day Nine: unfollow any blogs or other social media that are mostly negative.
 
 
   The internet can be a dangerous place for your self-esteem. It seems like a million new negative things are being posted every day, not to mention the things that aren’t overtly negative but still work to shame you. Negativity doesn’t need to be the first thing you see when checking Facebook and the last thing you read while you’re catching up in your favorite blogs.
 
   Think carefully about what you’re spending your time on. If they’re always complaining, maybe it’s time for you to stop reading. If they’re making you feel bad about yourself, maybe it’s time to unfollow them. Instead, seek out social media and websites that applaud people and raise them up rather than tearing people down. Find blogs that promote self-love and acceptance rather than subtle jabs at anyone not like them.
 
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Day Ten: go through your closet and donate anything that no longer fits.
 
 
   How’s this for a double whammy: you let go of clothing that you don’t need and declutter your wardrobe, and someone else gets affordable clothes from a thrift store or maybe free clothes at a shelter.
 
   I am terrible about holding onto clothing that is linked with memories in my mind. Shirts from summer camp in high school, a ratty pair of jeans that I wore to a concert, stuff like that. Some people have a habit of holding onto stuff that they wore when they weighed less or stuff they’d fit into if the lost some arbitrary amount of weight. But all that does is encourage you to think about yourself in terms of your weight. Fill your closet with clothes that fit you right now and you won’t have to stare longingly at your closet (except for those cold winter days when you’d just really like to wear a sundress).
 
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Day Eleven: write a love letter to your body.
 
 
    [image: ]“Dear Body, thank you for allowing me to do the things I like to do. I love the way you allow me to taste the spices in tikka masala and how you gently cup the mug when I make hot chocolate.”
 
   We all deserve a bit of love, our bodies included. A love letter can help you express the fuzzy feelings you have about your body, feelings that may seem vain or silly if you said them aloud. If you’d like, write this with a fancy pen, as though you were writing to a lover or you were a secret admirer composing a new letter to tuck into a surprise bouquet of roses. Let yourself feel a bit silly, but write only things that you mean.
 
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Day Twelve: give yourself a foot rub.
 
 
   Did you mention your feet in your love letter? I know I did. Feet serve as our foundation, literally for most of us and figuratively for all of us. It’s so nice to pamper your feet because we tend to ignore them. A pedicure feels like an indulgence and reminds you that even the lowliest parts of your body appreciate the attention. So get some lotion or foot crème, get comfy on the couch, and massage your feet. Even better, slid on some fuzzy socks and go to bed afterwards. You’ll wake up with the softest feet ever.
 
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Day Thirteen: think about the people around you and end any relationships that are negative to you.
 
 
   I admit it: this is a challenge that you likely won’t complete today. It’s a very touchy subject, and there’s a chance that someone’s feelings will get hurt. It might be yours. But in the long run, this will have a huge impact on your life. It’s easy to stick around with so-called friends as they put you down, brush you off, and leave you feeling insignificant. But it’s not easy on your mental well-being or your self-image. You have the opportunity to surround yourself with people who with raise you up as you do the same for them.
 
   This is easier said than done, of course. It’s hard ending friendships, especially when they’re long-lasting or the other person doesn’t see that what they’re doing is hurtful. I suggest talking with them before cutting them out. You could even write a letter if you don’t feel comfortable talking face to face. Let them know how their behavior hurts you, as sometimes people don’t realize that their jokes and comments are bothering you. If they make an honest effort to change, you’ll have a stronger friendship for it. If they don’t, you’ll know that you did what you could to try to salvage it.
 
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Day Fourteen: spend ten minutes studying something new.
 
 
   Remember back when you were a kid and the whole world felt brand new? Recapture that feeling by flexing your brain. Allow yourself to get sucked into the Wikipedia wormhole and spend some time learning something new. Check out a language learning site or try building a website. Dust off that guitar in the corner and finally learn a few chords.
 
   Trying new things not only releases dopamine, which is how you experience pleasure, in the brain, it can also make you feel more fulfilled. Plus, new experiences require more effort from your brain, which can make time seemingly move slower! So get a brain workout, feel smarter, and become a time traveler* all by trying something new!
 
   *time traveling not guaranteed
 
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Day Fifteen: watch your favorite movie from childhood.
 
 
   You may have to borrow a VHS player from your grandparents, but have yourself a nostalgia day. Let yourself relax for an hour or so and revisit an old favorite. This time around, you may notice some new lessons, things you can apply to your life now.
 
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Day Sixteen: spend ten minutes massaging a part of your body you have negative feelings about.
 
 
   Each of us has at least one body part that we’re not so fond of. It’s the part that we buy certain styles of clothing to hide or that our critical eyes are drawn to when we pass a mirror. But remember that all parts of your body are just that: your body. You need them and they need you. So take a few minutes to get to know it. Massage it gently to say hello or massage it deeply to work the tension out of the muscles. Let the negative thoughts float out of your mind and try to find at least one thing you like about this part of your body.
 
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Day Seventeen: forgive yourself for a mistake that’s been bothering you.
 
 
   “Learn to forgive yourself and honor the heart that beats within you, as well as the head that rests on your shoulders.” ―Michelle Cruz Rosado, author, 9/11 survivor
 
   We all make mistakes. And we all know that. But we still like to beat ourselves up over small errors we’ve made, no matter now long ago it happened. Today, think about something that you wish you could change. Then forgive yourself. Acknowledge what happened, but remind yourself that it is in the past. All you can do now is deal with the consequences.
 
   Forgiving yourself is a moment of great growth. It is far too easy to allow yourself to wallow in “what ifs” and never move forward. When you forgive yourself, you are recognizing yourself as human, as imperfect and flawed as all humans are. Forgiveness doesn’t mean you’re not taking responsibility, but that you will not allow a mistake to define you.
 
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Day Eighteen: eat a healthy meal.
 
 
   There’s something about taking care of your physical body that makes you feel good about yourself. Today, have a meal that’s balanced and nutritious. If you feel like it, prepare a meal yourself, otherwise, go get something wonderful. Try to eat a mix of protein, carbs, and healthy fats. Bonus points if you have a vegetable too, because let’s be honest, none of us eat enough vegetables.
 
   If you’d like to cook something easy and healthy, here are some great recipes:
 
           Hummus-Crusted Chicken
 
           Asian Ramen Salad
 
           Chickpea Salad Sandwich
 
           Taco Breakfast Bowl
 
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Day Nineteen: write a list of ten things that make you happy.
 
 
   Strangely enough, this task gives some people trouble. I’ve known people who had a hard time telling the difference between things that made them happy and things that merely passed the time. Knowing what makes you happy means that you’re more likely to be able to cheer yourself up. It means that when you’re planning a day all to yourself, you know what things would bring you the most joy in a single day.
 
   If you love animals, maybe volunteering at a local shelter would feel fulfilling. If physical activity brings a smile to your face, you could try something new, like an aerials class or rock climbing.
 
    
 
   I feel happy when I…
 
    
    
      
      	  
  
     
 
      
      	  
  
     
 
      
      	  
  
     
 
      
      	  
  
     
 
      
      	  
  
     
 
      
      	  
  
     
 
    
   
 
    
 
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Day Twenty: make a mix tape for yourself.
 
 
   Remember the days when mix tapes were actually, you know, tapes? Now we make playlists on YouTube and burn CDs and use websites to put together mixes. However you want to do it, put together a mix of songs that make you feel good. Find happy songs, inspiring songs, and songs with a special meaning to you.
 
   Music has such a powerful impact on people; the most well-known effect is that listening to music can soothe anxiety and stress. Listening to music is like a fun meditation! So when you’re having a bad day or you’re feeling down about yourself, break out that mix tape and boogie along!
 
   Here are some song ideas if you need something to round out your mix:
 
           Salute – Little Mix
 
           Fight Song – Rachel Platten
 
           Happy – Pharrell Williams
 
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Day Twenty-One: smile at yourself in the mirror.
 
 
   We could all use more smiles in our lives. And not the ones where we’re commanded to smile. The simple act of smiling, and receiving a smile, can lift your mood. Like giving yourself a hug, it’s something that may feel silly to you, but I promise you won’t feel worse after you try it.
 
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Day Twenty-Two: take a selfie with your favorite book and write a review.
 
 
   Books are amazing. Selfies are amazing. Telling the world your opinion is amazing. So let’s combine them all today. Find that one book that you read over and over again, the book that you recommend to everyone you meet, and take a selfie with it. Hold it up, balance it on your head, whatever. Then hop online and write a review. Tell us why we should read it, write about what you would change about it, tell us its strongest and weakest points.
 
   Even if someone else dislikes the book you choose, remember that you’re not any less right. Books are beautiful because they speak to each of us differently. A book can touch your soul and lift your spirits even if your best friend didn’t like it. That’s just fine for both of you!
 
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Day Twenty-Three: write a list of five or more things you like about yourself, making no more than half of them be physical.
 
 
   We’ve talked about our “good side” before, and today’s challenge is to encourage you to not get hung up on your “good side.” There are millions of other wonderful things about you. So let’s make a list now for the days when you need reminding. While I encourage you to find things you like physically about your body’s appearance, I also want to you find things that aren’t tied to ideas of beauty.
 
   Write things like “I like that I can study without getting distracted,” or “I like that I am always open to trying new things and meeting new people.” When you’re having a day when you can’t find any love for yourself, pull out this list and read it over. Remind yourself of what there is to love about you.
 
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Day Twenty-Four: decorate your mirror with positive things.
 
 
   This can be anything from fairy lights to drawings, from fake flowers to quotes on sticky notes. With the pressures on us all from society to look a certain way, it’s easy for the mirror to become a very negative place. But what’s reflected in the mirror isn’t something you should look down on, and you likely need the mirror for a number of routine things, like flossing or putting up your hair.
 
   Turn your mirror into a relaxing oasis. String up lights or tape up pictures of you with your friends. Write some inspiring quotes in dry erase marker. Draw a mustache so every time you brush your teeth, you’ve got a huge silly mustache. Make the mirror a safe, fun place to be and you’re less likely to wallow I negative feelings while you’re in front of it.
 
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Day Twenty-Five: write down negative things about yourself, then rip, burn, or crumple the paper.
 
 
   We all have traits about ourselves that we don’t like. You may always be late to appointments or you think your laugh is too loud. Today, give yourself the chance to express these feelings. No one can be positive all the time, and it’s silly to imagine that anyone can. Get a piece of paper and something to write with and scribble down all the negative feelings you have about yourself.
 
   When you’re done, destroy the paper however you’d like. If you want to burn it, make sure you do so safely with proper equipment. Rip the paper into tiny pieces and scatter them in four different trash cans. Put the piece of paper through the shredder. Crumple the paper up into a little ball. Use it as a cat toy. Remind yourself through this action that while it’s normal to feel badly about yourself, those are not feelings you need to keep or hold onto.
 
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Day Twenty-Six: write a poem to a birthmark, mole, freckle, or scar.
 
 
   “Scars have the strange power to remind us that our past is real.” ― Cormac McCarthy, All the Pretty Horses
 
   It’s easy to look at the seemingly-flawless (thanks to makeup, lighting, and editing) people on magazine covers and feel bad about what we consider imperfections. We use makeup to hide our freckles and find clothing that will cover our scars. But all of these things make you who you are. If no one had these “flaws,” we’d all look the same, and that’d make for a boring world.
 
   So take some time to pick out a freckle or a mole or a scar. Put pen to paper and write a poem to it. Thank it for helping to make you, you. Make the poem into a sing if you’re feeling extra creative.
 
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Day Twenty-Seven: make a “bucket list” of things you can do in the next year.
 
 
   Most people have some form of “bucket list,” even if it’s just in their head or in the form of a Pinterest board. But often, people don’t see their list as a guide for their life, but rather as a last-minute sprint of things to do if they ever get bad news about their health.
 
   Don’t wait to pursue the things you want. Make a list of a few things you’d like to do in the next year. They don’t have to be the major stuff, like “fly around the world by myself,” but maybe something like “take my first piloting lesson” that is feasible in a year and will act as a stepping stone to bigger goals.
 
   Having a concrete list of things to achieve can help you focus your path in life. Looking over your list, you may find the makings for a future career or discover the volunteer work that would be best suited to you. Use the list as a way to keep moving forward in your life. And next year, make a new one!
 
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Day Twenty-Eight: meditate for ten minutes on what impact you want to have on the world.
 
 
   This task may seem a bit daunting. But again, this will help you along the path of self-discovery. Set a timer for ten minutes and sit somewhere comfortable, or lay down if you don’t think you can sit comfortably for that long. Just make sure you don’t fall asleep!
 
   Think about what you’d like people to say about you. What legacy do you want to leave in the world? Would you rather be known as a beloved leader or as an insightful author? If you were writing your memoir, what would its title be? Thinking about yourself as a member of the world community can help you discover your place in your local community. Thinking about what impact you want to have in the long-term may help you figure out what your short-term goals should be.
 
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Day Twenty-Nine: make a work of art based on your body.
 
 
   It’s time to break out the art supplies! Do whatever you’d like for this task, whether you’d like to paint a self-portrait, write a song, or create a play about being you. You are a work of art, so you should have a work of art based on you!
 
   Creating art is also an amazing way to express yourself. Let yourself get a bit dirty, let yourself make mistakes, and don’t worry if others don’t understand what you’ve created. It’s your art based on your body, so as long as you understand it, it’s just fine.
 
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Day Thirty: write what you’ve learned during the Love Yourself Challenge.
 
 
   This is the final date with yourself that I’ve made reservations for. After today, you’ll have to call the restaurant yourself. Today, think about how you’ve changed over the last month. Have some of your anxieties about your body diminished? Do you stand up taller when you enter a room? Or are you simply left with a pretty mirror and a sense of your place in the world?
 
   Take a few moments and reflect on the tasks that you’ve completed. Write down which were the most challenging for you and which ones you enjoyed the most. Did anything have more of an impact than the others? Try to discover which tasks furthered your growth and the cultivation of your self-love the most, and think about returning to them in the future when you’re going through times of stress.
 
   I hope that the Love Yourself Challenge has given you new tools with which you can guide your life. I hope that you have learned something about yourself that allows you to see yourself in a whole new light. Please remember that we are all unique, and that is what makes the world such a great place. Thank you for sticking along with this challenge. I hope you have grown from it.
 
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   Read on for bonus material from Back On Pointe!


 
   
  
 




 
   Lita’s Favorite Vegetarian Lasagna Cups
 
   Ingredients:
 
   •  1 24-count package wonton wrappers (found in the refrigerated section of the produce area)
 
   •  1 package Quorn grounds, or preferred meat replacement
 
   •  1 ½ cup ricotta cheese
 
   •  1 ½ cup shredded cheese, mozzarella preferred
 
   •  1 cup marinara or pasta sauce
 
   •  Salt and pepper to taste
 
   •  Water
 
    [image: ] 
 
   Directions:
 
   1.           Preheat oven to 375°F. Spray or grease a 12-cup muffin tray.
 
   2.           Add Quorn grounds, frozen, to medium saucepan on stove. Add small amount of water and turn on medium heat. Add more water as needed until grounds are broken apart and warm.
 
   3.           Drain grounds and mix in sauce. Set aside.
 
   4.           Mix ricotta cheese with salt and pepper, to taste.
 
   5.           Press one won ton wrapper into each muffin cup. Edges will stick out.
 
   6.           Spoon about 1 tablespoon of ricotta cheese into each cup.
 
   7.           Add about 1 tablespoon “meat” and sauce mixture.
 
   8.           Sprinkle a small amount of shredded cheese on top.
 
   9.           Repeat steps 6-8 once more, ending with two won ton wrappers in each cup, with a bit of extra shredded cheese on top.
 
   10.       Bake for 10-12 minutes, until cheese is bubbly and won ton edges are golden and crispy.
 
   11.       Serve immediately. Refrigerate leftovers and eat within 3 days.
 
   


 
   
  
 




 
   One-Week Core Challenge
Get a stronger core with this one-week challenge for beginners!
 
   
Day One:
 
    
    	:10 plank
 
    	10 Russian twists
 
    	5 dead bugs
 
    	:10 Superman
 
   
 
   Day Two:
 
    
    	:10 plank
 
    	5 YTI raises
 
    	5 cat-cow stretches
 
    	5 push-ups (any variety)
 
   
 
   Day Three:
 
    
    	:15 plank
 
    	15 Russian twists
 
    	5 seated leg lifts
 
    	10 bird dogs
 
   
 
   Day Four:
 
    
    	:20 plank
 
    	10 dead bugs
 
    	10 YTI raises
 
    	5 push-ups (any variety)
 
   
 
   Day Five:
 
    
    	:20 plank
 
    	10 bird dogs
 
    	5 cat-cow stretches
 
    	:15 Superman
 
   
 
   Day Six:
 
    
    	:25 plank
 
    	20 Russian twists
 
    	20 bicycle crunches
 
    	:10 reverse plank
 
   
 
   Day Seven:
 
    
    	:30 plank
 
    	25 Russian twists
 
    	10 seated leg lifts
 
    	10 push-ups (any variety)
 
   
 
   
  
 

How to Eat Vegetables at Every Meal
 
 
   None of us eat enough vegetables. It’s recommended that we eat 5-9 servings of fruit and vegetables a day. That’s about 2 ½ cups of vegetables a day! While fruit, which you should get about 2 cups of daily, is pretty easy because it’s so sweet and delicious even when raw, we’re missing out on the fiber, folic acid, and vitamins that make vegetables so great for you!
 
   So if you want to improve your health and get more variety in your life, here are tips to bring vegetables into every meal:
 
    
    	Make smoothie bags for your freezer. With spinach, frozen fruit, and even yogurt frozen in ice cube trays, all you need to do to have a healthy smoothie is dump it into a blender and add juice or milk. Make a bunch on Sunday for the whole week!
 
    	Bring vegetables that are good raw with you as snacks. Carrots can be chopped up into disks and packaged into snack bags, or sugar snap peas can be tossed into a small storage container with a bit of hummus.
 
    	Make your own vegetable snacks. Try a recipe for kale chips or make pretty much any vegetable into a crispy snack.
 
    	Add vegetables to your carb-heavy dishes. Rice is delicious with some snap peas, baby corn, and diced carrots added in. Mac ‘n’ cheese can get a splash of color from some juice peas. Make your own pasta sauces to make your weeknight spaghetti a tomato powerhouse.
 
    	Find ways to sneak vegetables into foods. The best way I’ve found to do this is to make mini frittatas. Mix some eggs up in a container, then add in ripped-up greens, diced onions, small pieces of carrots, etc. You can also add some meat and cheese for more flavor. Then pour into a greased muffin tin and bake until done. These can easily be frozen and thawed out for an on-the-go snack.


 
   
 
   
  
 

Visit Lita’s blog for recipes, challenges, workouts, and more!
 
   Click here to visit Back On Pointe!
 
   
  
 


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