Monday, April 18, 2016

Fro Yo and Berries Kebabs

Recipe:

~Mix together non-fat Greek Yogurt and Stevia (to taste).
~Place organic berries of choice (I chose strawberries) and thick banana slices to a small skewer.
~Spread a line of Greek Yo mix on wax paper or a plate covered with wax paper.
~Place skewer on top of Greek Yo. Then, spread another layer of Greek Yo on top of skewer.
~Sprinkle cacao nibs
~Repeat
~Cover and freeze

Have FUN!

XO

Wednesday, April 13, 2016

Go Organic. Organic Manifesto.




The earth’s soil is where all life begins and ends. In order for a healthy cycle to work, it is crucial to keep soil in its most natural and prosperous condition. Think about it: what is goes into the earth’s soil becomes absorbed by the seeds planted for our crops; these crops are consumed by humans and animals; we then eat the animals that have lived off these crops; life ends, and we return to the soil.

Organic agriculture believes in the idea of working with nature and pursues a long-term profit and healthy lifestyle for generations to come. Today’s chemical agriculture does just the opposite in that the chemical farmers and government try to control nature and strive for a short-term profit with no regards to how it is effecting the generations health and the earth’s climate.

Pesticides literally kill. Beginning around the 1930s and 40s, there was a boom in mass-produced synthetic fertilizers, herbicides and pesticides that were applied to crops across the country. Antibiotics were pumped into livestock, and artificial additives were introduced to their feed. (This was in part due to the aftermath of WWII.) Today, we have an overwhelming supply of chemically processed crops and genetically modified foods (GMO). Although GMO crops have very weak roots, they can withstand the harshest pesticides and herbicides to keep the bugs and weeds away, resulting in less labor, a larger crop size, and faster profit. But what about the consumers of these fruits and vegetables? Does it matter that we are literally introducing poison into our bodies? Here are some of the health issues that have been linked to chemical farming-including GMO crops and unhealthy livestock: reduced intelligence, behavioral problems, cancer, brain toxicity, fertility issues, diabetes, and obesity.

We should be supporting organic farmers for their hard work in maintaining a clean crop and healthy livestock. We should be supporting our bodies with a healthy lifestyle and well-being. We should be supporting a clean environment. We should support the soil and its job.
Why are there more chemical farmers than organic farmers? Why is organic more expensive? Due to the Farm Bill and lobbying, chemical farmers are given incentives, insurance, and bailouts to continue growing GMO crops. However, the organic farmers receive no financial support from the government and have to pay a 5% premium for insurance; therefore, organic farmers need to raise their prices on produce to make a living. Although, if you think about it, the amount of tax money going towards our healthcare costs and environmental clean-up is more expensive in the long-run than buying organic. “Quantity of food is not the problem…price of food and political instability are.”

According to Organic Manifesto, there are 4 billion pounds of pesticides per year applied to U.S. crops. Crops have been contaminated, which pollutes our air (too much carbon dioxide), our water (from runoff), our wildlife (such as pollinating bees), and ourselves (as consumers).

To put into perspective on how organic farming can save our earth, here is a study done in 2008 that was mentioned in Organic Manifesto:  A team of 150 independent organic certified farmers worked on a 33 acre farm in California. They kept 10.5 million lbs. of chemical fertilizers, and 305,000 lbs. of chemical pesticides out of the environment, and saved 1.7 million lbs. of petroleum. This is equivalent to taking 7,500 cars off the road each year. Imagine how much we can nurse our earth back to health if all farmers switched to organic. However, switching to organic farming is not that easy, as it takes three years to heal chemical induced soil.

5 solutions to save us – Organic Manifesto:

      1.)      Protest to ban chemical and GMO agriculture. Reverse the Farm Bill model.
      2.)     Fight for funding to go to organic farmers. Know you are doing something good! It takes one person to make a change.
      3.)    Business communities need to step up, be leaders, and support and enrich the people and the planet. It takes one person to make a change.
       4.)   Look towards the long-term health rather than short-term profit.
      5.)  We need to demand what is right. We should not have to settle for poisoned food, dirty air, contaminated water, and fake seeds. Maria Rodale stated from Organic Manifesto, “Stand for food that is safe and affordable for all...make organic the conventional choice rather than the exceptional choice.”

This information is a summary from Organic Manifesto: How Organic Farming Can Heal Our Planet, Feed the World, and Keep Us Safe, by Maria Rodale.

For more information on the farming timeline, visit: http://www.livinghistoryfarm.org/farminginthe40s/crops_01.html



Tuesday, April 5, 2016

Healthy Nutrition-Packed Cookies.





These cookies are great for:
~your sweet tooth
~a pick-me-up snack
~a pre-workout snack
~an ingredient for a healthy shake (I threw it in my vanilla Shakeology. YUM!)


Some of the many benefits

Oats - rich in fiber and minerals
Pumpkin - beta-carotene antioxidants, potassium, vitamin A
Cacao - high in antioxidants

*Stevia is a sweetener that comes from a leaf. Stay away from artificial sweeteners! 
*Peanut butter should have only one ingredient-peanuts. (go organic!)

(for more benefits of these ingredients, go to medical news today.)

Recipe

Combine:
1 c oats
1/2 c pumpkin
1/8 c stevia
1 TBS cacao powder (100%)
1 TBS nut butter (I used Adams natural PB)
1 tsp vanilla extract
cinnamon to taste. 

Spoon onto a non-stick or greased (I used coconut oil) baking sheet.
Bake at 355 degrees for 12-18 min (depending on desired texture).
Remove and let cool completely.
ENJOY!
xo




Friday, March 25, 2016

Help Wanted: Reach Your Fitness and Financial Goals from Home Sweet Home



~I can't make the world a happier, healthier, more energetic place all by myself! I need help.

~If this is something you would like to do or learn more about, fill out this COACH APPLICATION. By doing this, I can get an idea of what your goals are. I will then be adding you to a one day "What the heck is Coaching?" event.
~Let me break down what does a virtual health and fitness coach does.......

Fitness: A Journey, Not A Destination.




~You might hear this a lot...but it's very true. Why is fitness a journey? You mean you don't stop working out and living a healthy lifestyle once you reach your goal? NO! 

~You gotta keep going. Otherwise, you'll have to start all over.

~When you start getting stronger, your goals change. When you start getting stronger, you have to push yourself harder to keep getting better. When you start getting stronger, fitness becomes a lifestyle. When it becomes a lifestyle, you become a fitness junkie. ♡

Xo

Saturday, February 27, 2016

3 Day Plant-Based Cleanse



The 3 Day Refresh is a great way to restart your body. It's an all-natural plant-based cleanse...so it's not taxing on your organs.


HOW do you know you need a cleanse?
- You feel sluggish
- You're craving junk food ...
- You're constipated and bloated 
- You're breaking out 
- You have brain fog
- Your mood is down
- You keep getting sick
WHEN can you do this cleanse?
- Whenever you need it (No more than once a month.) (Always check with your doctor first-pregnant or lactating women should not do this cleanse, as the caloric intake will be low.) 
- Before a new meal plan or workout...it will jump-start your body to reach your goals. 


OTHER ways to detox
- Drink lots of water 
- Drink herbal detox tea (ex. dandelion root)
- Warm lemon water and organic apple cider vinegar 
- Incorporate more fiber into your diet (I eat flax and blueberries almost everyday.)
- Take an Epsom salt bath 
- Sweat it out

Friday, February 26, 2016

Beachbody Performance Line - Fuel Right, Perform Right


The Science:

Designed by Harvard-trained scientists and rooted in cutting-edge sports science, exercise physiology, and nutrition research, Beachbody Performance supplements feature key ingredients that are supported by the latest peer-reviewed science, athlete input, and top players in the field of exercise physiology and nutrition. NSF certified.

Natural - Nature and Effectiveness:

Each formula contains state-of-the-art ergogenic (performance-enhancing) ingredients and plant-based phytonutrients that are scientifically shown to improve energy, stamina, strength, focus, and recovery. These key ingredients are included in the formulas at their clinically established effective dosage levels. There are no fillers, artificial colors, artificial flavors, artificial sweeteners, or preservatives. Effective doses. Clinically effective.

Customize:


Whether you're a busy active person, a weekend warrior, an extreme athlete, or just getting started with fitness, Beachbody Performance cranks up the results of your workouts to help you get better results—faster. Best of all, it's completely customizable, so you can create the perfect performance solution to reach your personal goals.

~I've personally tried the pre-workout (although I favor Energy & Endurance more), Hydrate (LOVE this), Recovery (great taste), and Recovery (it's like a dessert, and I've noticed I'm less sore/stiff in the mornings.)






Try samples of the complete Performance Line

Wednesday, February 10, 2016

Morning Detox



This is usually my morning detox. Why?
~It's important to drink WATER as soon as you wake up. It wake up your insides and boost your metabolism. You should drink at least half you body weight in ounces a day.
~Today I infused BLUEBERRIES. They are high in antioxidants, vitamins, and fiber.
~It's always nice to have something warm to drink in the morning. HERBAL TEA is my go-to. Yogi Detox with dandelion root is my fave!
~A shot of organic APPLE CIDER VINEGAR. Not going to lie, it's disgusting. Just take it to the head. It's a great detoxifier and ph balancer. There are so many more benefits, though.
XO

Tuesday, February 9, 2016

Till You Collapse




Seriously love this song. If you need some motivation to get going or to KEEP going, listen to "Till I Collapse" by Eminem. I swear it's good. It's an also a great pacer for running.
XO

Wednesday, February 3, 2016

An Important Message From Yours Truly - Body Shaming

I’m just going to put this out there. Stop the body shaming! Just because a girl is skinny and has small boobs, doesn’t mean she’s not a “real woman.” Just because a girl has lots of curves and big boobs, doesn’t mean she is “fat”. Also, just because someone is skinny or big, doesn’t mean they are or are not healthy. You have one body to live in – take care of it and be PROUD of yourself! Never compare yourself to anyone else. Be comfortable in your own skin and know that everyone has different genetics.  It’s all about being STRONG and HEALTHY for me!  

Wednesday, January 20, 2016

Muscle Soreness Prevention

Super sore after a crazy workout? Here are 8 ways to prevent Delayed-Onset muscle soreness (DOMS). Go hard and get results.
1. Stretch. Stretching is your first line of defense before and after a good workout. “When you train, you contract the muscles, and the muscle fibers get shorter,” says Steve Edwards, Vice President of Fitness and Nutrition at Beachbody®. “Lengthening them after a workout promotes mobility, and can lead to a more thorough recovery.”
2. Eat for rapid recovery. Make sure to get enough healthy proteins (fish, skinless chicken, lean red meat > or = to 95%), carbs (sweet potatoes, quinoa, beans), and fats (avocado, raw nuts, hummus), which play important roles in repairing and maintaining muscles. Beyond that, consider strategically-timed protein supplementation. After working out and bedtime is when muscle repair increases. Post workout -scoop of Beachbody Performance Recover (delicious!) and a scoop of Beachbody PerformanceRecharge before sleep assures your body access to amino acids. “Amino acids are your body’s building blocks,” explains Beachbody’s Director of Nutrition Content, Denis Faye, “consuming them at the right times assures they’ll be there when you need them.”
3. Ice it. Immediately after a tough workout, ice your muscles to reduce inflammation. “Inflammation is one of nature’s defense mechanisms, but it works like a cast—it immobilizes you,” Edwards says. “When you keep inflammation down, that area is free to keep moving, and movement promotes healing.” Icy Hot works for me!
4. Change your diet. Add foods that contain anti-inflammatory properties and that are rich in omega-3s (salmon, free-range meat, flax seed, avocado, walnuts). Drink plenty of water! You should be drinking half your body weight in ounces per day. 
5. Massage your sore spots. Myofascial release is a popular massage. You can also use a foam roller for a “do-it-yourself” massage. There are many types of foam rollers, but the grid foam roller is my favorite. BUT before you foam roll, rehydrate and wait for your heart rate to be back to normal. “When your muscles are hot and loaded with lactic acid, you might make it worse,” Edwards says. If you’re unsure on how to use a foam roller, Pinterest and YouTube can show you.
6. Get heated. Icing works great immediately after a workout; heat, however, works when your muscles have returned to their resting temperature. If you heat your muscles immediately after your beast mode of a workout, your already-damaged muscles can be aggravated and more inflamed. Edward says “Heat increases circulation, especially focused heat in a Jacuzzi, where you can hit areas like joints that don’t normally get a lot of circulation…when your body heat is already high and you have a lot of muscle breakdown, sitting in a hot tub with the jets would be counter intuitive.”
7. Move it. Don’t skip your workout! (Unless of course your pain is from injury-not muscle soreness.) Skipping your workouts until your soreness has gone away, will just create the cycle all over again. Keep your body circulated-just don’t overdo it. “Active recovery” is low-intensity exercise that gets your blood flowing without taxing your muscles. What qualifies as low-intensity? It depends on your typical workout. But, Edwards says, the easiest way to engage in active recovery is to exert around 50% of your max effort, and keep your heart rate below 140 bpm or so. Most Beachbody workout programs include a recovery workout, but if yours doesn’t, a gentle yoga class or going on an easy hike are good options. PiYo is one of my favorite fitness programs-you stretch and strengthen at the same time.
8. Pop a painkiller.—if you MUSTNon-steroidal anti-inflammatory drugs like ibuprofen can relieve pain, but many experts aren’t sure if they’re worth the risk. “A lot of athletes call it ‘Vitamin I,’” Edwards says. But he cautions that NSAIDs can cause nasty side effects and accelerate muscle breakdown. “The only time they might help is if you’re in so much pain that you can’t do low-level exercise—you can’t get off the couch,” Edwards says. In that case, meds might help, but be careful not to overdo it—because if you’re not feeling pain, you may push too hard and cause an injury. I like drinking honey lavender or chamomile tea! It relieves my tension.

Wednesday, January 6, 2016

What the Heck is Shakeology? Why Do I Drink It?


What the heck is Shakeology?

It’s NOT a protein shake! It’s also not just for people who want to lose weight (weight loss come inherently). It’s a HEALTH SHAKE- nutrition made super SIMPLE.I drink ShakeO daily for the following reasons:
  1.         The makers of Shakeology are committed! They work hard to keep the ingredients from whole foods, in their purest forms with minimal processing.
  2.       . This is a BIG reason- the world isn’t what it used to be…our bodies are constantly battling outside forces that can make us sick, acidic, and diseased. Foods are actually less nutritious today than they were years ago.
  3.      .   I don’t need to take vitamins that are the size of horse pills.
  4.       . I feel lighter and healthier, and my complexion is better than it has ever been.
  5.       . I’m not contradicting my healthy lifestyle by putting bad things into my body.
  6.       . It’s super quick to make…perfect on-the-go breakfast! Did you know skipping breakfast will slow down your metabolism and cause you to gain weight?
  7.       . It keeps me full.
  8.       . I actually SAVES MONEY (who doesn’t love saving money?) I used to drink Starbucks almost every day and usually ended up eating out…that adds up to a lot more than a serving of Shakeology.

*What's in Shakeology?  

  1. ~ PROPRIETY SUPER PROTEIN BLEND: Whey (as Isolate), Sacha Inchi, Chai, Flax, Pea, Quinoa
    ~ PROPRIETARY SUPER-FRUIT/ANTIOXIDANT BLEND: Camu-camu, Acerola Cherry, 
    Bilberry, Goji Berry, Green Tea, Luo Han Guo, Pomegranate, Rose Hips, Vitamins A, C, E.
    ~ PROPRIETARY SUPER-GREEN PHYTONUTRIENT BLEND: Moringa, Chlorella, Spirulina, Spinach, Kale
    ~ PROPRIETARY APTOGEN BLEND: Ashwagandha, Astragalus, Cordycepts, Ginko, Maca, Maitake, Relishi, Schisandra
    ~ PROPRIETARY PRE/PROBIOTIC DIGESTIVE ENZYME BLEND: Yacon Root, Chicory Rot, Lactobacillus Sporogenes, Amyalase, Cellulase, Lactase, Glucoamylase, Alpha-Glactosidase, Invertase.

    (for Vanilla)
* Some of my favorite recipes are:
~ Vegan Chocolate and Peanut Butter
~ Vanilla and Oranges or Vanilla Chai
~ Very Berry Strawberry
~ Green Berry with Cranberries