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The Sunflower Files

a daily dash of joy

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cardio

  • Squat Jumps: feet shoulder width apart; arms into chest to start, move back to aide acceleration as you jump; land softly
  • X Squat Jumps: right hand touches left foot when landing; left hand touches right foot on next jump; arms extend overhead when in the air
  • Star Squat Jumps: arms stretch up and wide when in the air (as if you were a star)
  • 180 Squat Jumps: touch right hand to the ground in a squat position; jump, turn to face backwards, and tough your left hand to the ground, jump, turn back forward, and reach right had down; repeat
  • Plunges / Jump Lunges: start with left leg straight back in lunge position; jump to switch, moving your right leg back
  • Curtsy Jump Lunges: left leg crosses behind right to begin in a curtsy lunge position; hop straight up and down; stay on one side for first interval, then switch to have right leg behind
  • Running Starts: start in a low lunge with your right leg back and right fingertips on the ground; drive your right knee forward and jump up, exploding off your left leg; return to starting position and repeat; stay on one side for entire interval, then switch
  • Hop Shuffles: start in a squat position; jump forward with both feet; lad softly; quickly shuffle back to starting spot; repeat
  • Burpees: place hands on ground; jump back to a high plank position; do a push-up; hop your feet back up; jump into the air with your hands extended above your head; repeat
  • 180 Burpees: after one burpee, jump twist to face the back of the room; do a burpee in this direction; then hop twist to return to the front; repeat
  • High Knees: run in place, driving your arms; knees should come up high to make your quads parallel to the floor
  • Tuck Jumps: from a slightly squatted position, spring into the air while pulling your knees up; land softly; try to touch your knees to your hands
  • Mountain Climbers: start in a high plank plank position; drive your right knee straight into your chest; send it back; drive your left; repeat at a running pace
  • Cross Climbers: when doing mountain climbers, twist your right leg so your right knee reaches toward your left shoulder; then your left to reach right
  • Air Jacks: a leaping jumping jack; arms meet overhead at the same time your stretched legs are off the ground (in mid-air)
  • Skaters: weight on your left foot and arms extended above your head to the left; leap to the right side, cross your left leg behind your right, and swing arms down and to the right; then reach arms up to the right, hop back to the left, elevate your right foot behind your left, and arms reach down to the left; repeat back and forth
  • Side Shuffles: shuffle three times to the right and touch the ground; shuffle back to the left and touch down; repeat
  • Quick Feet: wide stance up on your toes; quickly run in place while pumping your arms

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about me

Hello! Welcome to The Sunflower Files - the hub for your daily dash of joy.
I'm Katie - a young professional, fitness instructor, creative recipe developer, and optimist. These files house my musings, ramblings and some pretty pics. Hope you enjoy! Read More…

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sunflower_inthecity

Instagram post 2189958373035061218_488215391 It’s DECEMBER! Who’s all about the Christmas music and goodies now?? Me. Me. Me. 
Especially these vegan and gf Gingermen/women/stars/trees !! Lol. 
Want the recipe?!
I have a surprise for you. 
Use the code FESTIVE to snag my ebook at a discount! 
That mean you can get this recipe and 20 others for $5!! Wooot woooot time to celebrate!
Link in my bio.
Instagram post 2188121312938416273_488215391 Can you really go wrong with cream cheese icing on warm cinnamon rolls? 
Rusty the Wonder Dog making another appearance to tell you nope no way. 
Whipped up these real deal BANANA CINNAMON ROLLS this morning and yes smothering them in creamy heaven is not optional. .
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DOUGH:
- 3/4 cup almond milk
- 1 packet instant yeast
- 1 banana
- 1 egg
- 3 tbsp melted butter
- 2 tbsp maple syrup
- 1/2 tsp salt
- 3 3/4 cup flour
Heat the milk in the microwave until warm (not super hot) and sprinkle the yeast on top. Let bloom for 10 minutes. Mash the banana with the egg and maple syrup. Add the milk to the banana mix and stir. Fold in the flour and salt. Knead on a floured surface for a couple minutes. Dough will be sticky. Place in an oil bowl, cover, and let rise for an hour. 
FILLING:
Roll out the dough into a large rectangle. Spread 1/4 cup soft butter on the dough, then sprinkle on 1/3 cup brown sugar and 2 tbsp cinnamon. Roll into a long log. 
BAKE:
Slice into 9 rolls and put in a buttered 8x8 pan. Bake at 350° for about 30 minutes. 
ICING:
Beat together 4oz cream cheese + 3 tbsp butter + 3 tbsp milk + 1 cup powdered sugar + 2 tsp cinnamon. Spread on hot cinnamon rolls.
Instagram post 2187149878032330537_488215391 Down to the wire and looking for something extra *special* to add to your feast spread??
Cue this CINNAMON HONEY BUTTER 🍯 ...brb while I spread this on my entire life...
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RECIPE: beat together 2 softened sticks @vitalfarms butter + 1/2 cup honey + 2 tsp cinnamon + 1 tsp salt until smooth and creamy
Instagram post 2186491971921871969_488215391 Peanut Butter & Jelly Time 🥪 
Fuel for a long day of work with a cameo from Rusty cause he makes the pic 1000x cuter no?
Also, true or false: roasting bread for sandwiches is the mooove. .
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dEATS: toasted @daveskillerbread with @homeplatepb creamy peanut butter and @rigoniasiagousa raspberry preserves!
Instagram post 2185315973620631547_488215391 Longggg but fab day full of MBA tours and interviews. Time to plop myself on the couch and watch football 🙌🏼 If only these PEANUT BUTTER BROWNIES would magically appear in front of me....
They’re basically fudgey blackout squares of heaven. 
And that icing? A dream. 
They’re gluten-free, and can be made vegan if you use a vegan pb!
(But the @homeplatepb Honey PB is stellar!! And you can get 15% off their goods on their website with the code KATIE15)
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BROWNIES:
- 1 cup chocolate chips
- 1/2 cup maple syrup
- 1/4 cup peanut butter
- 1/4 cup pumpkin puree
- 1/4 cup coffee
- 2 tbsp ground chia
- 5 tbsp flour (I used chickpea)
- 1/2 tsp salt
- 1 tsp baking soda
Mix together the chia and coffee and set aside for 5 mins to “gel”. Melt together the chocolate, pb, maple syrup, and pumpkin. Add the chia egg, flour, baking soda, and salt. Scoop batter into a lined 9x5 loaf pan and bake at 350° for 35 minutes. 
PB ICING:
- 4 tbsp peanut butter
- 3 tbsp pumpkin pure
- 2 tbsp maple syrup 
Mix together until we’ll combined. Slather on the brownies.
Instagram post 2184646287421865756_488215391 Hopefully what I’ll look like walking out of my interview tomorrow... 🤞🏼😅
Wish me luck peeps!
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Also some interview / networking tips I’ve relied on:
1. Do your research! Know the company / program. Why is it the best for you? Why are you a good fit for them?
2. Think of how you’d describe yourself in 3 words. Use those words as themes for tangible life examples. (Mine are tenacious, creative, and enthusiastic.)
3. Have stories of exemplified leadership and conflict resolution in your back pocket. 
4. Be able to speak to your weaknesses while eluding to how you have and will continue to improve. 
5. Remember to have questions for them! What are you looking for in applicants? What is the growth path for this position? .
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Got any great tips?? Share in the comments!
Instagram post 2183648956052354718_488215391 Saucy Saturday oh hi hello 👋🏼 You guys I’m obsessed. 
These paleo / whole30 
CHICKEN CHIMICHURRI MEATBALLS with TANGY RASPBERRY SAUCE are freaking epic. 
And you only need five ingredients!
Make these now and thank me later. .
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MEATBALLS:
1 lb @sevensonsfarms ground chicken + 1/3 cup @havenskitchen chimichurri + 2 tbsp ground chia seeds. Mix. Scoop. Roll. And bake at 450° for 20 minutes. 
SAUCE:
1/2 cup @primalkitchenfoods steak sauce + 1/2 cup @rigoniasiagousa raspberry preserves. Mix together over low heat. 
COVER MEATBALLS IN SAUCE AND DEVOUR!
Instagram post 2182793731477228242_488215391 Celebrating FRIDAY with a giant stack of CHOCO-LOT MONSTER COOKIES made with @melismonstercookies mix 🙌🏼
This mix is gluten-free and packed pull of white and dark chocolate chips & chunks!
All you gotta do it add 3 ingredients!
Made a couple subs with what I had on hand: 1 cup peanut butter + 1/4 cup pumpkin puree + 1/4 cup @thrivemarket “buttery” coconut oil + the mix!
Extra GIANT cookies for the win!
Have a great Friday y’all!
Instagram post 2182384066700416807_488215391 Gettin up close and personal with this vegan BROWN SUGAR TAHINI PUMPKIN BREAD 💫 
This bad boy received raving reviews from my coworkers (aka esteemed culinary judges) so fingers crossed you’ll love it too!
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INGREDIENTS:
- 1/2 cup @soomfoods tahini
- 1/2 cup olive oil
- 1/3 cup maple syrup
- 1 cup packed brown sugar
- 3/4 cup water
- 2 cups pumpkin puree
- 2 flax eggs (2 tbsp flax + 5 tbsp water)
- 2 tbsp apple cider vinegar
- 1 tbsp vanilla extract
- 1 tbsp cinnamon
- 1 tsp pumpkin pie spice
- 1/2 tsp salt
- 1 1/2 cup whole wheat flour
- 2 tsp baking soda
PROCESS:
Mix together the tahini, olive oil, maple syrup, and brown sugar until well combined. Add the rest of the wet ingredients. Then fold in the dry (don’t over mix). Transfer into a lined 9x5 loaf pan. Bake at 350° for 65-75 minutes. Drizzle coconut butter on top for the glaze. Then enjoy!
Instagram post 2182056015747780844_488215391 Green Bean appreciation post. 
Cause when these bad boys are doused in dijon, maple, and garlic....only great things can happen 🙌🏼
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Question: What’s your go-to vegetable? The Wells fam is all about green beans and broccoli!
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Garlicy Green Beans recipe in my holiday ebook! (link in bio)
Instagram post 2181382019842654121_488215391 GIVEAWAY!! ☕️ Want to win a jar of @rigoniasiagousa Fig Fiordifrutta? I used their high-quality, organic fruit preserves (with no added sugar!) to create this vegan/gluten-free CINNAMON WALNUT COFFEE CAKE! For a chance to win and re-create this tasty treat, enter in the comments below! 
For GIVEAWAY Entry:
1. Follow @rigoniasiagousa & @sunflower_inthecity 
2. Like this post
3. Tag a friend who’d you want to share coffee and cake with 🙌🏼 *multiple tags allowed*
Open to U.S. residents 18+ only. One winner from each page will be announced on 11/22. This promotion is not sponsored or administered by Instagram.
Instagram post 2180940390853827185_488215391 Never would I have ever thought some of my most genuine friendships would develop from this crazy insta blog life. 
But my gratitude is immeasurable!
Thankful for this chica and her Paige { @apaigeofpositivity }💕 Counting down the days until we can chow and chat IRL again!
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📷 @matcha_and_margs (luv u too babe)
Instagram post 2180619018231455892_488215391 When breakfast looks like dessert >>>
Ideal morning: hot cup of coffee and this dreamy @dailyharvest chocolate blueberry smoothie bowl. 
Actual morning: overnight oats at my desk. 
And ya know what, I’m okay with that. 
So blessed to have a filling breakfast to eat while putting my best effort into a job I care about! 
It’s all about perspective ladies and gents. .
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A perspective that will always bring joy....looking at a freezer full of @dailyharvest cups 🙌🏼 Use the code SUNFLOWER for $25 off!
Instagram post 2179855036595841301_488215391 Cornbread and BUTTER appreciation post. 🙌🏼
Raise your hands if you’re with me!
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This recipe for rich ROSEMARY CORNBREAD is in my ebook!
The cornbread itself is gluten-free and vegan, but I couldn’t not top mine with real BUTTER. 
Yes butter. Good grass-fed butter from @sevensonsfarms - makes all the difference in the world!
Plus I’m in the south. 
Where butter makes everything better. 
Woot woot.
Instagram post 2178425489564593247_488215391 Gotta go with a burnt orange color scheme while in Austin! And I ain’t mad about it 🍂🙌🏼
It’s gonna be close to 70° here today, but I could still go for a big ol coffee and slice of these GINGERBREAD PUMPKIN BARS!
Anyone else?
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Filling:
- 1 can pumpkin puree - 1 cup coconut cream
- 1/2 cup maple syrup - 1 tsp pumpkin pie spice
- 1/3 cup arrowroot starch 
Crust & Crumble:
- 1/3 cup @georgiagrinders almond butter - 1/3 cup coconut oil
- 1/3 cup maple syrup
- 1 tbsp molasses - 1 cup quick oats
- 1/3 cup chickpea flour*
- 1 tsp pumpkin pie spice
- 1/2 tsp ginger
- 1/4 tsp salt
- 1/2 tsp baking powder
- 4 @emmysorganics Pumpkin Spice Cookies
Process:
Mix together the crust and press 3/4 of it into a lined loaf pan. Bake at 350° for 10 minutes. Mix together the filling and pour over the crust. Bake for 20 minutes. Remove from oven and crumble the remaining crust on top. Bake for another 20 minutes. LET COOL and enjoy!
*sub any flour
**store in fridge
***replace cookies with 1/4 cup shredded coconut + 1 tbsp maple syrup
Instagram post 2176983410682420443_488215391 Today is my Friday this week, soooo VEGAN CHOCOLATE CAKE for breakfast??
Yes please!!
This recipe is one of my favs from the ebook - especially that thick fudgey frosting! (You’ll never guess what it’s made of....🤪)
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Question for y’all: What’s your favorite type of chocolate? Dark? Milk? White?
Instagram post 2176535431232152923_488215391 Remember when I completely lost my voice? Good times...While trying to ditch the frog croak, so many of y'all suggested I sip on #AppleCiderVinegar first thing in the morning. That's when I discovered @thetigerhoney and decided to put it to the test. Not only does @thetigerhoney have the benefits of ACV, it also offers unique benefits from herbs such as echinacea, fenugreek, black cohosh, ginseng, black walnut, chickweed, and turmeric. Excited to kick these seasonal sick bugs and boost my health overall! Try it with me: Check out the link in my bio (http://bit.ly/sunflowerTigerHoney) and use the code TIGERBEST22 for 15% off your order. #LiveBest #TIGERHONEY #ad (Post in partnership with TIGERHONEY, but as always all opinions are my own! Cause transparency rocks y’all)
Instagram post 2176258107517454759_488215391 The weather says it’s winter, but I’m still hanging on to fall... aka my breakfast is this PUMPKIN SPICE GRANOLA! 🍂 
It’s vegan/gf, oil-free, and delicious-full! Oats, nuts, and seeds, are coated in creamy almond butter, maple syrup, and other goodies. Then roasted to golden perfection! 
Need it?? Recipe in my Simply Festive ebook!! (link in bio)
🍁
Instagram post 2175779675876745075_488215391 It’s here! My brand new SIMPLY FESTIVE ebook is live! (link in bio)
Don’t miss it!
(Especially the recipe for these Peanut Butter White Chocolate truffles...)
What is it??
A compilation of inspiration for the holiday season including:
- 20+ exclusive vegan/gf recipes - simple decor ideas
- crafts and activities
- homemade budget-friendly gifts
- sustainability tips
I made an effort to make these recipes SIMPLE. All less than 12 (normal) ingredients and 30 minutes of prep. 
Also the “activities” are great for groups! Trying to make hosting easy and fun y’all...
If this sounds all fab and festive, click the link in my bio!
*option to purchase via PayPal or credit card*
Instagram post 2175534472603592547_488215391 note to self: Thanks for never giving up. For bouncing back. After trying to fit you into a mold that you weren’t made for. Months of “commitment” that were actually neglect. Forcing miles and miles. Hours and hours. But you didn’t break. You fought. I fought. And now, 3 years later, feeling like the best version of me. Breaking the arbitrary mold. Adding 40lbs of life, joy, and muscle. Not only can I stand up without getting dizzy, I can do burpees while singing along to TSwift while teaching. This is my joy. .
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note to you: You’re beautiful. You’re worth it. And I believe in you. Be your unique self. That’s what you were made for.
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