Breakfast Hash

2 Medium red potatoes cut into medium cubes

1 Medium zucchini cut into medium cubes

Handful of kale (or any other green or veggie) sliced thinly

2 Peppers (I used one jalapeño and 1 banana pepper) seeds removed diced finely

1/2 cup ground beef (I had some already cooked so used that)

1-2 garlic cloves diced

Sautee potatoes in fat of choice until browned then add the rest of the veggies and cook until soft. Add cooked meat toward the end and any spices you want.While the veggies are cooking, cook up some bacon if you wish.

Top your hash with: Bacon 1-2 Eggs cooked how you like (we like ours fried with the yolks still soft for extra sauce). Diced fresh tomato. Sliced 1/2 avocado.

Enjoy a super nutritious and filling meal any time a day!

FIT TIP: Step Up

It’s Functional Friday! Today is all about the step up or step down.

During my training sessions, most people have never properly done a step up… as in recruiting the posterior chain (hamstrings, glutes, hips and erectors), and instead put all their weight into their knee and quadricep (the front of the thigh). No wonder many people complain of knee pain while going up or down stairs.

Take a moment to see how you step up. Here is your body check:

1. Before you extend the leg, sit your butt back so your knee is over your ankle instead of so far in front of it.

2. As you stand, drive your weight through your heel and use your butt to extend the hip and stand strong and try and keep your hips stable and squared to the ground.

3. Don’t let the knee or foot collapse inward, so try and focus on using your glute medius to keep the leg rotated outward slightly.

4. Repeat that same motion as you go down.

5. Be aware of keeping the spine neutral and core engaged during the full ROM so you don’t allow the pelvis to tilt forward, backward or laterally.

6. When you start to add these ideas to a step up for height or added weight, you will need to hinge even more and really focusing on dragging your bottom leg up instead of pushing off that bottom foot.

12/16/19 Daily Message

Good morning and happy Monday. I’m just keeping it simple this day and thinking about the simple things in life that I’m grateful for.

First of simplicity. I am a pretty simple person. I thrive off personal relationships, exploring and adventuring, music, good food, spending time outdoors, a cozy bed and a good book. I’ve never needed or really wanted more in my life and I don’t need THINGS to make me happy. Sure I like clothes and I have like 30 pairs of leggings (I justify that it’s my uniform) but I do my best to try and shop used, or try and buy quality clothes that will last and be functional. I don’t need fancy stuff, new cars, toys, furniture (oh did I mention we don’t have a couch in our house… we are as you call it furniture free… yes we have a table and a bed.) We have been thinking about buying a new table, a big hutch for the kitchen, a rug for the living room… all this stuff and guess how long this has been going on. 1.5 years we have been talking about it but ya know what? We don’t need it and our lives are fine without them so what’s the big deal. I spend more money on plants, seeds and soil than I have on the inside of my house. That is what makes me happy, plus I get to reap the benefits of being outside and eating food that I grew myself. That is what makes me happy. Waking up in a comfy bed and having the privilege to read my book, drink a tasty pour over of locally roasted coffee and write a blog. I guess what I’m getting at is take it back a little from the over complications of life and consumerism and stuff to make you happy. Why can’t the people you surround yourself with and the experiences life takes you be enough? Why hustle so hard you stress yourself beyond what’s even close to healthy just to buy stuff? Why hate Mondays every week when you could be pursuing your passion so Mondays are the best day of the week that you look forward to because your work is fun and fulfilling? Go ahead and find the little things that make you smile. Remember them and be grateful for them. I bet your day will go better and you will find yourself smiling more and slowly decreasing stress. Give it a shot and see how you feel!

Today I’m grateful for my Christmas Cactus that bloomed its first flower this year. It brings me joy and I smile every time I look at it. What are you grateful for?

12/15/19 Daily Message

Hi friends. I’ve decided to try and send a daily (as much as possible…) brief message that relates to my passion on anything and everything health, wellness, fitness, nutrition, sustainability, movement, exercise, lifestyle. My goal is to spread the word for more education, learning and awareness. It is up to you and only you to make your life the best it can be and I want to help bring up important topics as well as start discussion on others research and belief systems so we can ALL learn more.

I guess we should start with a quick intro of who I am and what I believe (so you can filter now if you are not interested in listening to me.) My name is Raina Munson and I am a Movement and Exercise Specialist as well as a Nutrition and Lifestyle Coach. I have been in the Wellness industry for 10 years and have held jobs all over the spectrum. I am currently the Owner and Coach of ROM Specialized Training, based out of Portland, Oregon. My focus is to teach better movement for a more pain free lifestyle, as well as set you up with the tools to increase your performance in any aspect of life. I also focus on lifestyle nutrition and creating better habits to help you live with less stress, enjoy more energy, decrease risk of chronic disease and inflammation and to remind you to have fun in life and bring happiness wherever you go . I work at small gyms, at personal houses, parks, various studios and corporate settings and have an online presence through education, programs and challenges and personal and corporate programming. My goal is to reach as many people as I can about my passions and not limiting it to any one setting or population.

Today, I want to talk about personal accountability especially when it comes to consumerism. Believe me, I am NOT a perfect example of this because it is REALLY hard to do in our lives of convenience. We have pretty much everything at our fingertips… literally… type it, order and it comes. Simple, effective, and extremely wasteful! I’m not saying don’t order online because yes it is cheap, makes things simple, is convenient and genius obviously. Then think about what you are ordering and why do you need it? We fill our houses up with stuff, we get things we don’t need, we gift things that will go unused because it is a token of appreciation. Does it makes us happy does it give us something we need or does it just fill a void or create a feeling of success? Why do we buy food packaged and shipped from across the world… because we can? Why do we buy meat from huge industrial companies when we can find a farmer that lives near your city? Why do we continue to give our money in the form of food and goods that don’t have good practices, that are hurting our environment, not using healthy practices, overly package, are greedy and are making our society more corrupted? If we all just were a little less lazy, were conscious educated consumers and just start saying NO to poor practices and overpackaged goods wouldn’t it start getting better? Wouldn’t the big business start to decline their influence and we would bring back small farmers, local businesses and goods and start building back up our communities? Again, I’m not perfect and I hardly can say I don’t order things online or buy what is cheap, but I’m being more aware and more personally responsible every day. Can’t we all just start committing to being responsible for ourselves? Come on, how hard can it be to stop buying single use plastics, meat from foster farms, food from nestle and coca-cola, fake processed foods that involve numerous imports and money making conglomerates, chemical preservatives and packaging. This is where I started: buying better whole and local foods as much as I can. My husband and I just bought a 1/2 cow from a local sustainable company. I grow food and herbs year round. I say no to pre-packing food as much as possible. Especially produce. Why in the world do you need to put your lemons in a plastic bag for 20 minutes, take them out and throw away the bag? Seriously? Make better choices. Stop being lazy. Do what’s RIGHT for goodness sakes. Just do better. Every day, make a good responsible decision as a consumer. Please and Thank You.

If you made it this far, thanks for taking the time to read me.

Stay tuned for more Raina Rants! 😉 ❤

Also, The 30 Day 202 Challenge Starts Jan 1st! Check out more about it on my events page and FB!

Creamy Polenta with Veggies and Steak

Creamy Polenta:
Bring 2 cups milk, 2 cups water to a boil (or use 3 cups water for quick polenta).
1 cup polenta (or corn grits…. same thing)
Simmer on low for 30 minutes stirring often.

Meanwhile roast a head of cauliflower florets with a sprinkle of fat or oil, salt and pepper and dried herbs. 400 for 20-30 mins.

Thinly slice steak. Add fat to your pan and let heat up. Sear steak on each side for about 40-60s. Remove from heat.
Add a big handful of chopped kale (or any other dark green). Add clove of garlic and lemon juice to taste. Mix the steak in with the greens to soak up all the flavor.

Scoop your polenta on the bottom and top with cauliflower and greens with your steak. Add salt and pepper and a drizzle of balsamic vinegar!

Breakfast sausage Patties

1 pound ground beef

1 pound ground pork

Mix a tsp or more the following spices together with the meat thoroughly!
Garlic Powder

Onion Powder

Cumin

Smoked Paprika

Dried or fresh parsley

Red pepper flakes

fennel seeds

salt

ground black pepper

Heat up a cast iron skillet and add a tbl fat of choice (I use tallow, ghee or bacon fat)

Grab a small handful of meat and roll it in a ball, then pat it in an oval.Cook until browned then flip over and cook through.


Let drain on a paper towel and serve hot.

Chicken Rice Soup

4 Chicken hindquarters (you could use thighs, breasts or drumsticks)
1 carrot cut into 1/2 slices
2 celery stalks sliced
1 onion diced
2 garlic cloves minced
Put all in crockpot, instapot or large pot on the stove.
Fill with water to cover all ingredients (8ish cups)
Add 2 bay leaves
Salt & pepper
Dried parsley

Cook 6 hours in crockpot
Add 1/2 cup rice
Cook another few hours (I left mine on overnight) 

Done when chicken falls off the bone. Remove any bones and any extra skin and enjoy!

Shepards Pie(ish)

1. Steam 1-2 heads cauliflower OR Boil 4 potatoes quartered until soft when poked with a fork. 
2. Mash together with a spoonful of whole plain yogurt, Tbl butter, 1/4 cup broth and a dash of milk. Add salt, pepper, garlic powder to taste.
3. Start to brown 1 pound ground beef (or lamb or chicken)
4. Add 1 sliced leek, 1 diced carrot, 1 cup peas to meat before meat is done so they cook together.
5. Once meat and veggies are cooked through, season with salt, pepper, cumin and any other spices you wish.
6. Scoop your mash and top it with your meat and veggies! I served mine with a buttermilk biscuit

Fish Tacos

2-3 filets of white fish (cod, halibut, tilapia, sole) 
Put fish in dish lined with tin foil.
Add 1/2 lime juice squeezed, 2 heads crushed garlic, salt, pepper and paprika to each fillet.
Wrap in foil and bake 350 for 15mins or until flaky.

Shred 1/4 cabbage and 1 carrot into a bowl
Slice 1 green onion 
Chop handful of cilantro
Mix the following to add for dressing: 1/2 lime juiced, 3-4 Tbl olive oil, dash of red wine vinegar, optional tbl Mayo or Greek yogurt, dad of hot sauce.
Add salt, pepper and paprika or chili powder to taste

Heat corn tortillas in skillet.

Add slaw, fish and extra toppings: pickled jalapeños, yogurt or sour cream, extra cilantro, avocado, hot sauce, black beans, cheese and enjoy!