About Farm, Foodie and Fitness

Kelly Roberts is a Healthy Living Advocate. She is the owner and CEO of Beach Pilates and Wellness and Farm Foodie Fitness. She is a Certified Holistic Health Coach and received her training from the Institute of Integrative Nutrition in New York City. Fueled by passion, she founded her holistic health practice, Farm Foodie Fitness. She educates and teaches her clients and the community the life changing benefits of nutrition and living a healthy lifestyle. Her practice consists of corporate and private clients from all across the country. Kelly is also the owner of Pilates on the Beach in Ocean City, Maryland and Bethany Beach, Delaware. She offers classes out on the beach for locals and visitors from May to September. She is a Certified Pilates instructor by world renowned Body Arts and Science International. BASI Pilates ®. For the past ten years, she has specialized in Pre and Post-Natal, athletes, rehabilitation, and clients with chronic illness. Kelly also offers private one-on-one sessions, as well as semi-private sessions. Kelly first discovered Pilates twelve years ago after a serious car accident left her with debilitating back and neck pain. She incorporates the Pilates method into her teaching and daily practice to maintain movement, a healthy lifestyle, and to live pain free. Kelly holds a Bachelor of Arts in Communications from Salisbury University with a concentration in Mass Media. Her passion for nutrition and food lead her to Alissa Cohen, where she studied to become a Certified Raw Chef. She enjoys incorporating raw foods into her diet and sharing her knowledge with her clients, friends, and family. She offers private and group cooking classes, food demos, and has also been a private chef to a number of families. Also a Certified Master Gardener, she understands the importance of fresh, local foods, and knowing where your food comes from. Kelly offers gardening knowledge, advice, and hands on training through community gardens. She also teaches elementary children the benefits of nutrition and how growing your own food through edible school yards. Kelly is also a published author; her fiction novel, "The Road to Chianti" and her summer and winter cookbooks, "Farm Foodie Fitness Homegrown.” She has been featured in Mind Body Green, Charleston Home Magazine, and many other publications. Kelly recently released her first fitness DVD "Beach Pilates and Wellness, Pilates Mat Workout." She also has a successful health, nutrition, fitness, and organic gardening blog. Make sure to check it out! www.farmfoodieandfitness.com. When Kelly is not running businesses she's chasing her two little ones. Contact Kelly to book seminars, demonstrations, book signings, or speaking engagements.

ACAI Bowls & Starting Fresh

Finally, got a morning to myself in almost 6 months where I wasn’t rushing to get kids out, scrambling to get to the studio or to the beach to teach class or train an early client, while my season of chaos has slowed a little… after months of 60-70 hour work weeks, its catch up time on doctors appointments, car repairs, meetings, errands galore, and the house. That is a whole monster to tackle in itself! Can I get an Amen??

So I’ve finally decided to refocus and spend some time re-evaluating time, life, what is most important, what the future could hold, and what my dreams and aspirations are going forward from today. This is not easy coming from a type A, perfectionist, workaholic, and guilt driven woman with three small children!

Small changes lead to big results is what I tell my clients all the time. So I’m taking my own advice for once! So my small change was going back to basics and finding the few things that make me feel whole and inspired again. It all started with an ACAI bowl (and waiting till the kiddos were off to school.) 🙂

I sat down with my new ACAI recipe and made a list of things to do for myself today that would jump-start inspiration and feel accomplished for the day. (yes I did have a small to do list-but I made sure to make sure it was small and quick to accomplish!)

Do you need a restart, a self-care day, and refocusing jumping off point? We all need days where we can quiet the mind, spark creativity, recharge the soul, and all it takes is a little time in the kitchen for a recipe, a matcha latte and a blank notebook, dusting off the guitar that stares at you everyday in the corner, or cleaning out your drawers so you can actually put your clothes away. Here’s to your little pop of inspiration to live today a little better and of course my new ACAI Bowl recipe to make you feel even better! Here’s to free time, powerful antioxidants, and a healthy boost of goodness.

Recipe:

Ingredients:

  • 1 package of frozen ACAI (Sambazon is the best) or 2 Tbsp of powdered
  • 2 cups coconut milk
  • 1 Tbsp local honey
  • 1 tsp cinnamon
  • Ice if needed

Toppings:

  • 1/2 Mango-chopped
  • 1 Tbsp dried cherries
  • 1 tsp Cacao Nibs
  • 1 Tbsp Coconut Chips

Directions:

  1. In a blender or Vitamix add ACAI, milk, honey and cinnamon, and ice if needed and blend.
  2. Pour into a bowl. Add toppings. Grab your spoon and dig in!
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5 Reasons to Take Your Exercise Routine Outdoors

beach 2Sick of the gym and the same exercise routine you’ve been doing all winter? Spring is here, and summer is finally right around the corner. As the weather continues to warm up and sun stays out longer, now is the perfect time to take your exercise routine outdoors!

We all love the newness and a fresh start with the change in the seasons including a change in your workout and exercise routine. Take out the staleness, monotony, and amp it up with some new inspiration.

Here’s 5 reasons to take your workout outside.

  1. Brave the Elements:

The elements of your environment can increase the intensity of your workout, take in your atmosphere and add some obstacles like wind, snow, and heat to give you a challenge.  Bike during a heavy rain or paddle board when the winds are high and the water is choppy. Got a humid day? Run in the afternoon when the temperatures are even hotter. Why not try swimming laps in the ocean with a big swell!

  1. Vitamin D and Fresh Air:

After being stuck inside all winter, a little Vitamin D, sunshine, and fresh air can always do everyone some good.  Vitamin D is essential for healthy bones and muscles and it can also help reduce illnesses and infections. Think about how much better you feel when you step outside on a warm sunny morning? We tend to have better moods and improved well-being, more energy and motivation, and feel a lot better about ourselves and our body image.

  1. Challenge Yourself:

Take it to the extremes, change it up, skip the same boring exercise routine. Challenge yourself! Live near the mountains? Use them for intensity, altitude, and temperature changes. Live near the beach? Use the sand, sun, and surf to up your game. Grab a friend for a little competition and extra push, race the clock or decrease your resting time. Give yourself a deadline, visualize your goals, extend the finish line, even changing your mindset can add more challenges to your work outs.

  1. Skip the Germs:

Getting outside for your workout can greatly reduce the exposure to all the germs that you’ve been befriending in the gym all winter. Think about all those coughing, sneezing, sweating people you’ve been sharing treadmills, mats, and equipment with for all those dark, cold months. Trade up for the fresh air, sunshine, and a lot less people in a confined space. Getting outside more can help you avoid everything from the stomach bug to ringworm and from Staph infections to Ecoli. (Ewww!)

  1. Try Something New:

Step out of your comfort zone and try something new! Look for something you wouldn’t normally do for exercise. Grab your tutu and sign up for a color run, meditate ocean side, go old school and dust of the old roller skates or rollerblades, or sign up for those group surf lessons you’ve been dying to try. Take a Pilates class on the beach or boot camp in a park. Go the sports route and jump into a basketball or volleyball game. Want to go more extreme? Try kite surfing or rock climbing, or how about checking out the new trapeze workouts.

So skip the gym and the germs, and hit the streets, beach, or mountains for some extra challenges and soak up some sunshine and fresh air. Get out of your comfort zone and try something new this season, you may possibly find the exercise can’t live with out.

 

 

 

 

Lentil Buddha Bowl

lentilNeed something a little more filling to get you through the day. This recipe is guaranteed to keep you fuller and leave you feeling satisfied. I love having my protein first thing in the morning to start my days off with lots of energy and not crashing from breakfast 2 hours after eating it. So sometimes if I really need it,(especially when I know the studio is slammed for the day and I have to teach through lunch) I’ll do a lentil bowl first thing in the morning, only thing if you’re tight on time you have to cook it all the night before. But make a large batch and top it with an egg or piece of Salmon for the perfect lunch or dinner!

  • 2 C lentils
  • 3 C of veg stock (may need a little more)
  • 1 bunch of kale
  • 4 carrots
  • 1 bunch of beets
  • ¼ head of cabbage
  • ½ onion
  • ¼ cup of nori flakes
  • ¼ C pumpkin seeds
  • 2 Shallots
  • 1/2  orange- zested
  • ¼ C olive oil
  • Salt and pepper

 

Directions:

  1. Pre-heat oven to 350 degrees.
  2. Place lentils into a sauce pot add veg stock, season with salt and bring to a boil. Cover and remove from heat until lentils suck up the liquid.
  3. Add all chopped vegetables to a baking pan or dish with olive oil and salt and pepper. Cook for about 30-40 minutes until vegetables are tender.
  4. Place lentils in a bowl, add with cook vegetables. Top with pumpkin needs, nori flakes, and orange zest

Chocolate SunButter Cookies

sunbutter cookiesHoly chocolate! Beware these are addicting and so good you may eat the whole batch! I’ve made these a few times now and added some different spices and even matcha powder to change the flavor profile and for a little pick me up (but with all this chocolate you may not need anymore pick me up!) 🙂 I also used my bourbon infused maple syrup we carry in the Provisions store at the Pilates studio. You gota try it! The best is on pancakes!! These cookies are sticky and messy to make but so worth it!!

Ingredients:

  • 1 teaspoon baking soda
  • pinch of Himalayan sea salt
  • 1/2 C of maple syrup or local honey (gota try these with the bourbon infused syrup!)
  • 2 eggs
  • 1/2 C raw cacao powder
  • 2 tsp vanilla- (make sure to use the kind without the alcohol)
  • 1 C sunflower seed butter
  • 1/2 C dark chocolate (80% cacao or higher)- chopped
  • ***(if you want to change them up add a Tbsp of Matcha Powder, add 1/2 tsp cinnamon and nutmeg, or heat them up with a 2 pinches of cayenne)***

Directions:

  1. Preheat the oven to 325 degrees and line a baking sheet with parchment paper.
  2. In a bowl, whisk eggs, vanilla, sunflower butter and mix well. Add salt, baking soda, honey or syrup, cacao powder and stir well. Fold in chopped chocolate.
  3. Wet your hands with water so they’re less likely to stick. Spoon the dough into your hands and roll them into a ball or roll slightly and drop them on the sheet if you want them to look a little more rustic like mine in the picture.  **(Remember the dough should be really wet and sticky.)
  4. Bake for 10-12 minutes. Cool slightly before eating.
  5. They should be really moist and rich and you can’t eat just one!! Enjoy!

Celebrate World Health Day!

DSC_5821Celebrate World Health Day! Today is the day! Show your awareness for health and wellness. Today can be the new starting point for yourself as a personal goal. It can be the day you decide to stand up for anything you believe in, whether you want everyone in the world to be able to have clean drinking water, you’re thinking of becoming vegan, maybe you want to give back to your community and start a garden to help the hungry. Maybe you’ve decided it’s time to take back your health, so you’re starting a new exercise routine, you’re changing your eating habits, you’re going to start meditating, and you’ve decided 8 hours of sleep is what you need to look and feel your best.

Today is the day to take back your health and know that what you put in is what you get out. You can also make a difference in someone’s life just by being there for them, offering a hand or your resources when you can, anything to give back. Health and wellness is something we all need to implement and take back for ourselves, our families, and for the world.

This year’s World Health Day focuses on depression. Depression affects any age, gender, race, in any country, and all walks of life. It has become a serious epidemic in our society. Mental health has been over looked for years and if we don’t take a stand against it, it will consume our friends, families, our lives, and the world we live in.

We often forget that mental and emotional health are huge factors in our health and wellness. Often we tend to focus on what we’re eating, weight loss, and BMI. And we tend to forget to focus on personal time, healing, relaxation, reducing stress, enjoying the simple things, and getting rid of the toxic people and things in our lives that continue to make us unhappy and unhealthy.

Today is your starting point to make a difference in your life as well as someone else’s. Vow to eat one meal healthier, get outside for some movement and exercise, meditate even it’s only for 3 minutes, turn off the tv and go to bed earlier, journal or read that book you’ve been putting off. Find time to heal your soul, clear your mind, and better yourself as a whole, not just little pieces of you.

Matcha Lattes for St. Patty’s Day!

goal digger

I can’t believe it’s St. Patty’s weekend! I love this holiday, I don’t know if it’s because it’s that time of year where winter is coming to an end, spring will be officially here in 3 days, it’s the beginning date to start sowing your garden and planting cool weather crops, or it’s ingrained in to my blood with a great grandmother from Donegal, Ireland, or maybe it’s because everyone seems to be surrounded by so much luck and happiness on this day. Either way it’s my favorite!

So in honor of everything green and soon to be growing! Here is my matcha green latte recipe in my new favorite cup for St. Patty’s! I hope you love it and are surrounded by lots of luck today! 😉

Ingredients:

  • 1/2 teaspoon organic matcha
  • 1/4 teaspoon local honey
  • 1 dash organic cinnamon
  • 1 Cup boiling water
  • 1/4 Cup unsweetened coconut milk

Directions:

  1. Bring water to a boil on the stove. In the mean time in your favorite cup add matcha, honey, and cinnamon.
  2. In a small sauce pot, add your coconut milk and begin to warm. As the milk starts to warm, use a whisk to froth the milk so you get those nice bubbles.
  3. Add the hot water to your matcha-stir or whisk well. Then top with your warm and frothy coconut milk. Enjoy!

Frozen Dark Chocolate Cherry Hazelnut Energy Bites

cherry-choc-trufflesOMG! How about these guys!! I had a rough emotional week with the loss of my grandmother and she would ask every week when we talked on the phone what new recipe I had made this week. Life has been so busy lately, I haven’t been able to play in the kitchen much so in honor of her and chocolate always seems to make everyone smile. So these little babies should brighten your day no matter if you’ve got 80 degree weather at the beach, 2 feet of snow in the mountains, the holidays got ya in a head spin, or you just need a little emotional pickup!!

Only takes about 20 minutes to make and an hour to wait to let them sit and then you’ll be indulging in them in no time!! I’ve already had requests to make them special for some of my clients for this week so I know you’ll love them too. Here is what you’ll need.

Ingredients:

  • 1 Cup Walnuts
  • 1/2 Cup Hazelnuts
  • 1 Cup dates soaked and pitted
  • 1 Cup dried cherries
  • 1/2 tsp sea salt
  • 1/2 tsp Vanilla extract
  • 1/2 C Dark chocolate chips
  • 1/2 tsp Cinnamon

Directions:

  1. Add walnuts, hazelnuts and cinnamon to a Vitamix or food processor and pulse. Still want some chunks and texture to the nuts so make sure not to pulse till it becomes a flour.
  2. Pour nut mix into a bowl.
  3. Add dates, cherries, salt and vanilla to the Vitamix or food processor and pulse to make a paste. Again you still want it chunky.
  4. Add paste to the nuts and mix well.
  5. On a baking sheet put a layer of wax paper over. Roll nuts/paste into small bowls and place on wax paper.
  6. In the meantime, bring a pot of water to a boil, put glass bowl on top of the pot and add chocolate chips. Stir until chocolate is completely melted. Make sure not to leave it, it will burn and stick to the bowl. You may need to add some coconut milk to keep it from thickening too much.
  7. Once the chocolate has completely melted. Spoon chocolate on top of the energy balls. Use a little or a lot, totally up to you.
  8. Put baking sheet in the freezer for at least an hour. Then pop them off and into a glass container. Keep them in freezer for a healthy snack for some extra energy!

 

 

Pumpkin Pomegranate Pancakes

pumpkin-cakesSundays are usually our day to be home, stay in our PJs, turn on some music, and play in the kitchen. Lately life has been crazy even on Sundays with travel, family and events. So this past weekend, we went back to enjoying a little family time and found some play time in the kitchen. The kids and I decided to make a little mess with these pumpkin pomegranate pancakes. Grab the recipe below!

Ingredients:

  • 1 can organic pumpkin puree
  • 1 teaspoon cinnamon-ground
  • 1 teaspoon nutmeg-ground
  • 1/2 pomegranate-seeded
  • 1 cup pancake mix
  • 1 farm fresh egg
  • 1 Tablespoon melted butter
  • 1- 1 1/2 cup unsweetened coconut milk

Pancake Mix

  • 1 cup brown rice flour
  • 3/4 cup white rice flour
  • 1 cup GF oat flour
  • 1 cup buckwheat flour
  • 1/4 cup yellow corn meal
  • 3/4 teaspoon xantham gum
  • 1 teaspoon salt
  • 1 Tablespoon baking powder
  • 1/2 Tablespoon baking soda
  • 1/4 cup sugar in the raw

Directions:

  1. Add all dry ingredients to a bowl and whisk together.
  2. Add egg, butter, milk, and spices and mix until combined.
  3. Add pumpkin puree and let rest for 10 minutes.
  4. Pre-heat griddle on medium heat. Lightly grease the surface of the pan, add batter (use amount for size of pancakes you prefer.) When the cakes begin to bubble.
  5. Top with pomegranate seeds and flip when ready. Cook for about another 1-2 minutes and pile them to the plate. Add syrup and they’re ready to go!

 

Berry Cinnamon Chia Seed Pudding

chia-seed-breakfastBreakfast always tastes better in a wine glass right? Here is our protein packed Chia Seed pudding recipe. Sweetened with berries and we’ve added some anti-inflammatory cinnamon to it for a little boost for the joints and ligaments. 1 Tablespoon of chia seeds equals 6 oz of chicken in protein so if you’re looking to substitute some of the meat you’re consuming then chia seeds are the perfect option. Remember if you eat your protein first that helps stabilize the body’s blood sugar levels! So remember to go for the protein first! And if you want to substitute different fruits feel free!:)

Ingredients:

  • 1 Tbsp chia seeds
  • 1 C unsweetened coconut milk
  • 1 tsp ground cinnamon
  • 1 tsp ground nutmeg
  • 1/2 tsp local honey
  • 1 kiwi- peeled and sliced
  • 3 gooseberries
  • 2 figs
  • 5-6 fresh raspberries
  • 5-6 fresh blackberries
  • 1/2 tsp cacao nibs

Directions:

  1. In a bowl or jar, add chia seeds, cinnamon, nutmeg, and milk and stir well. Let sit until the chia seeds absorb the milk.
  2. Once you have a pudding consistency. Top with cacao nibs, fruit and honey.
  3. Grab a spoon and dig in!

 

 

Summer Roasted Corn & Edamame Salad with Old Bay Lemon Vinaigrette!

old bayA little tribute to my baby brother who was just home visiting and with all my private dinners this summer he’s been my go to guy for some different recipe ideas to match up with my menus. This is one he tossed out and told me to make it my own so here it is! Totally a summer salad, probably one of the best ever!! It has a touch of the Eastern Shore. If you’re a Maryland girl like me or live in the Mid Atlantic area you’ll know what I mean as soon as you as you check on the ingredients list.

Loaded with fresh summer veggies, corn, peppers, tomatoes, etc. This will be an easy go to side for your cook outs, picnics, and special events through the rest of summer and going into fall!!!

Ingredients:

  • 4 ears of corn-shucked
  • 1 bag of edamame- hulled/shelled
  • 3 cloves of fresh garlic-peeled and chopped finely
  • 10-15 cherry tomatoes- quartered
  • 3 small sweet peppers- chopped

Dressing:

  • 3/4 C Olive Oil
  • 1 Lemon juiced
  • 1 1/2 Tbsp Old Bay Seasoning
  • Fresh Ground Pepper

Directions: Pour all ingredients into a Mason jar and shake well!

Directions for the salad:

  1. Preheat grill- set medium to high heat
  2. In a baking pan, drizzle oil to keep veggies from sticking. Spread out edamame and chopped garlic. Salt and pepper well and place on the grill. Keep stirring to avoid burning, but you may like the char on your veggies for added taste! About 10 minutes
  3. Lay corn on the grill as well and allow corn to char or blacken in parts. Don’t let the whole cob burn just a little roasting. About 8-10 minutes. Make sure to turn on all sides.
  4. Once the corn is done, let it cool and remove corn from the cob. Easiest way is to stick the cob in a bowl and then run a knife down it to cut off the cob. It will catch in the bowl.
  5. Add garlic, edamame, tomatoes, peppers. Top with dressing and mix well. Serve warm or refrigerate to chill!