Sweaty HIIT Workout

One of Lisa’s favorite client’s doing the Sweaty Hiit workout this morning.

Sweaty HIIT Workout

For this HIIT workout, you’ll perform the exercises for 1 minute each as a circuit. Rest for 30 seconds to 1 minute between exercises. When you’ve completed the circuit of ten exercises, rest for 1 minute and repeat the circuit for a longer workout.

Beginners, start with 10-20 reps per exercise (instead of 1 minute) and work your way up.

As with all workouts, make sure you’re properly warmed up beforehand, and always listen to your body, modifying or stopping as needed.

Click here for a pdf of this workout that includes pictures of each exercise, video and form tips.

Equipment We Used:

• 8-10 pound dumbbells

• 6 pound medicine ball

• Interval timer

• Flat bench

HIIT Workout Breakdown:

Advanced: 1 minute for each exercise: 30 second - 1 minute recovery

Beginners: 10-20 reps: of each exercise: 30 seconds- 1 minute recovery

1. Mountain Climber (link to video)

   Support your body on your toes and hands with one knee bent and drawn up into your chest and the other leg straight out behind.. Alternate jumping your feet in and out, bringing your knees into your chest each time and keeping your hands on the floor.

2. Step Up (link to video)

   Stand upright with one foot on a bench, holding the dumbbells by your sides with your arms straight. Alternate Right and Left.

3. Push Press (link to video)

   Stand upright holding dumbbells at shoulder height with your elbows bent and palms forward. Bend your hips and knees slightly. Quickly thrust the dumbbells overhead, extending your arms and legs.

4. Burpee (link to video)

   Start in the top of a push up position. Jump your feet in, bringing your knees to your chest while keeping your hands on the floor. Come to an upright position and jump into the air, raising your arms overhead. To modify, do not do the jump.

5. Bench Jack Knife (link to video)

   Lie your body across a bench with your legs straight out,holding the side of the bench.Lift your upper body into a crunch while also bringing your knees into your chest. Lower your upper body and legs back out straight and repeat.

6. Swing (link to video)

   Squat holding a dumbbell in both hands between your legs with your arms straight. Thrust your hips forward, swinging the dumbbell out and up overhead with your arms straight.

7. Russian Twist (link to video)

   Start in a sit up position with your feet up off the floor, knees bent, holding a medicine ball at chest level. Twist your torso to one side, lowering the medicine ball towards the ground. Twist your torso back to the other side, keeping your feet up throughout.

8. Squat Jump (link to video)

   Stand upright with your hands to the sides of your head. Bend at the hips and knees into a semi-squat position leaning your torso slightly forward. Push off your feet, jumping straight up. Land in semi-squat and repeat the jump

9. Walking Pushups (link to video)

   Start in a low push up position with one hand directly under your shoulder and the other slightly in front. Push up to a straight arm position and move the backhand forward about 12 inches. Lower your body back to the start position and repeat this time moving the other hand forward in a walking motion.

10. Jumping Jacks (link to video)

Roasted Beet Hummus

Add a bit of color to your life with this roasted beet hummus! This delicious dip is light, flavorful, and super easy to make. Once you have roasted the beets, you just toss everything else into the blender or food processor, whirl it around, and it’s done. This hummus will keep for 7 days in the fridge, so it’s the perfect make ahead snack or lunch option.

Ingredients:

• 1 -2 roasted beets

• 1 15-oz. can chickpeas (drained and rinsed)

• 1 lemon, zested

• 1/2 large lemon, juiced

• 1 good pinch salt and black pepper

• 1 tsp cumin

• 1-2 cloves garlic

• 2 Tbsp tahini

• 1/4 cup extra virgin olive oil

First roast the beets…..You will need one for this recipe.

Preheat oven to 375 degrees F remove the stem and most of the root from your beets, and scrub and wash them underwater until clean.

Wrap beet and the garlic together in foil, drizzle on a bit of olive oil, wrap tightly, and roast for 40 minutes or until a knife inserted falls out easily. They should be very tender. Set in the fridge (in a bowl - it can be a mess) to cool to room temperature.

Once cooled, the skin can be removed easily.

Next……

1. Once your beet is cooled and peeled, quarter it and place it in your food processor. Blend until only small bits remain.

2. Add remaining ingredients except for olive oil and blend until smooth.

3. Drizzle in olive oil as the hummus is mixing.

4. Taste and adjust seasonings as needed, adding more salt, lemon juice, or olive oil if needed. If it’s too thick, add a bit of water.

Superfoods: Broccoli and Kale

What Makes Broccoli and Kale Superfoods?

Broccoli and kale are often touted to be “superfoods.” And, yes, they really are amazingly healthy for you.

If you’re wondering what exactly is in these green powerhouses that makes them so “super,” I am diving into the research to give you some nerdy reasons to make these a staple in your diet.

To start, they're both considered cruciferous vegetables related to each other in the Brassica family. This family of super plants also includes cauliflower, cabbage, mustard greens, and Brussels sprouts.

These superfoods have a ton of nutrition, and other health-promoting compounds, they're inexpensive and easy to cook too!

Super nutrition

Broccoli and kale are full of nutrition: vitamins, minerals, fibre, etc. They're both considered to be nutrient dense which is a measure of nutrients per calorie - and these both have a lot!

100 grams of broccoli (about 1 cup, chopped) contains:

● 34 calories

● 2.8 g protein, 0.4 g fat, 6.6 g carbohydrates, and 2.6 g fibre.

● Good source of B vitamins (when eaten raw)

● 100% of your daily vitamin C

● Almost 100% of your vitamin K

● Good source of manganese

● Traces of all the other vitamins and minerals

One cup of loosely packed kale contains:

● 8 calories

● 0.7 g protein, 0.2 g fat (including omega-3), 1.4 g carbohydrates, and 0.6 g fibre.

● Contains pre-vitamin A (beta-carotene).

● Several B vitamins, including B1, B3, B5, B6, and folate (B9)

● Rich in vitamins C and K

● Lots of minerals including manganese, magnesium, iron, potassium, sulfur, copper, phosphorus, and calcium

As you can see, these two foods contain a lot of nutrients.

NOTE: Too much vitamin K may interact with certain blood-thinning medications. If you're taking one of these medications, talk to your doctor or pharmacist before incorporating too much of these superfoods into your diet.

Broccoli and kale also contain other health-promoting compounds.

Super health-promoting compounds

Broccoli and kale tend to taste a bit bitter - but that bitterness equals healthfulness!

This bitter flavor is from some of the health-promoting compounds in these super plant foods. Things like glucosinolates (e.g., sulforaphane and isothiocyanates) and polyphenol flavonols.

There are a few different types of kale - from curly kale, to dinosaur kale, to red/purple kale. The different colours result from slight differences in the amounts of the compounds these plants contain.

One of the main active ingredients in cruciferous vegetables are glucosinolates. These antioxidant compounds are very useful to help detoxify and protect against cancer.

FUN FACT: It's the precursors to glucosinolates that are in cruciferous vegetables, not the compounds themselves. When fresh broccoli and kale are eaten (or even chopped/blended) raw the active compounds are produced. *This fact is incorporated into a trick I use in this week’s recipe*

NOTE: Glucosinolates may affect iodine absorption and thyroid health, particularly in people prone to thyroid disease. In this case, you may not have to ditch these superfoods altogether - just cook them first.

These superfoods also contain flavonols like kaempferol and quercetin. Flavonols have antioxidant and anti-inflammatory properties, and they decrease your risk of cancer.

Kale also contains carotenoids like lutein and zeaxanthin. Carotenoids are known for promoting eye health and are protective against many cancers.

When cooked, kale contains another anti-cancer compound called indole.

Conclusion

Broccoli and kale are cruciferous superfoods. They are packed with nutrition and have a whole array of health-promoting compounds.

Almost everyone should be eating these regularly. Just be cautious if you're taking blood-thinning medications; and, if you have thyroid issues, cook them first.

Do you, or anyone you know, absolutely love (or hate) these superfoods? Do you have a favorite recipe to share? Let me know in the comments below.

Broccoli & Kale Superfood Soup

Serves 4

• 2 tbsp extra virgin olive oil

• 1 tbsp garlic, chopped

• 2 large handfuls kale

• 4 stalks celery, chopped

• 4 stalks broccoli chopped

• 8 cups broth

• ½ cup tahini

• 2 tsp sea salt
  

  Instructions

Sautee garlic in olive oil in a large soup pot. At the same time do steps #2 and #3.

Add half of the raw kale, celery, and broccoli to your high-speed blender (in that order). Cover with up to 4 cups of broth and blend.

Pour soup into the pot with the sauteed garlic. Do the same for the other half of the veggies and broth.

Heat soup and simmer for up to 5 minutes.

Remove from heat. Add tahini and sea salt. Stir well.

Serve & enjoy!

Tip: If you want the soup to be extra creamy, you can re-blend after it's heated.

References:

https://www.thepaleomom.com/wiki/broccoli/

https://ndb.nal.usda.gov/ndb/foods/show/2871?manu=&fgcd=&ds=

https://www.thepaleomom.com/wiki/kale/

https://www.precisionnutrition.com/encyclopedia/food/kale

https://www.thepaleomom.com/kale-superfood-and-delicious-too/

https://nutritionfacts.org/video/the-broccoli-receptor-our-first-line-of-defense-2/

https://nutritionfacts.org/video/second-strategy-to-cooking-broccoli/

https://www.healthline.com/health/food-nutrition/crucifeous-vegetables#1

https://www.healthline.com/nutrition/foods/broccoli#section1

https://www.healthline.com/nutrition/10-proven-benefits-of-kale

https://en.wikipedia.org/wiki/List_of_phytochemicals_in_food#Polyphenols

https://en.wikipedia.org/wiki/Carotenoid#Properties

https://en.wikipedia.org/wiki/Glucosinolate#Humans_and_other_mammals

Easy Gluten Free Blueberry Muffins

This simple recipe for gluten free blueberry muffins is one your family will love. They’re easy to make, healthy and surprisingly moist and delicious! Perfect for busy mornings when you need a healthy breakfast on-the-go.

Ingredients:

• 1/4 cup Coconut Oil

• 1/4 cup Raw Honey

• 3 Large Eggs

• 2 Banana (overripe, mashed)

• 1 1/2 tsps Vanilla Extract

• 1 tsp Apple Cider Vinegar

• 3/4 tsp Sea Salt

• 1/2 tsp Baking Powder

• 3 cups Almond Flour

• 1 cup Blueberries (fresh or frozen)

• 2 tbsps Chia Seeds (For topping)

Preheat the oven to 350 F. Line a mini muffin tin with liners

Combine the wet ingredients (first 6) in the food processor until well mixed, about 30 seconds.

Add the sea salt and baking soda and mix another 10 seconds to make sure they are both incorporated well. Add the almond flour and process another 30-45 seconds until well mixed. Unplug the food processor and remove the blade, then gently fold in the blueberries.

Add 1 tablespoon of the batter to each mini muffin cup and bake for 14-15 minutes, until the tops are lightly golden brown and the muffins are cooked through. Sprinkle the chia seeds on top before baking.

Leg Day!

Want a good workout to tone your legs and get burn fat at the same time?

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This week I put together this dynamic workout for my clients, and although it was hard, it was also fun, fast moving and extremely effective.

This workout is made up of three components:

1.High intensity interval: Box Jumps

2. Superset: Prisoner Squats + Leg Curl

3. Giant set: Split Lunge + Hip Adduction + Plank

HIIT is a training technique in which you give all-out, one hundred percent effort through quick, intense bursts of exercise, followed by short, recovery periods. This type of training gets and keeps your heart rate up and burns more fat in less time.

A superset is when you perform 2 exercises back-to-back, a giant set is 3 exercises back-to-back.  This is a great way to build muscle, prevent boredom and save time. Because the exercises are performed without rest, they also keep your heart rate up giving you both an aerobic and anaerobic workout.

This Leg Day Workout is intended to be done at the gym, but can easily be modified for a home workout.

Scroll down for video instruction on each exercise and a printable version of the entire workout!

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HIIT

Box Jumps X 10   VIDEO

Repeat for 2-3 sets, Rest 1 minute between sets

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Superset

Prisoner Squat X 10   VIDEO

Leg curl on Swiss ball X 20   VIDEO

Repeat for 2-3 sets, 1 minute rest between sets, no rest between exercises

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Giant Set

Alternating Split Lunge Jump X 20   VIDEO

Hip Adduction X 20   VIDEO

Plank for 45 seconds  VIDEO

Repeat for 2-3 sets, 1 minute rest between sets, no rest between exercises

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Click here for a printout of the entire workout!

Eating For Beauty

When it comes to beautiful, radiant skin - "You are what you eat!”

As a matter of fact, your diet as a vital part of your healthy skincare routine, gaining a glowing complexion, and as an aid in slowing down the aging process.

What to Eat for Healthy Skin

There are so many signs and symptoms that tell us that the skin is not as healthy as it should be: dullness, dryness, redness, blemishes, etc.

Healthy skin is a reflection of internal health. There are many creams and cosmetics to put on top of your skin. But, there are also lots of things you can do to nurture and nourish your skin to better health from the inside.

How better to do this than with food?

Your skin needs many nutrients: water, essential fats, vitamins, and amino acids. Here are five foods (and drinks and lifestyle tips) I highly recommend if your goal is healthier-looking skin. As a bonus, I have included a short list of some key foods to consider avoiding.

Let’s dive in.

Skin Food #1 - Water

The skin is about 70% water, so it makes sense that we should keep our daily water intake high to maintain healthy skin. But beyond that, we need water for metabolism, nutrient absorption, elimination and circulation—all of which have a major impact on our skin.

My top picks for healthy hydration are filtered water (add fresh lemon, ginger, cucumbers and herbs for more of an antioxidant boost!) and herbal teas, especially green tea.

Skin Food #2 - Fish, especially wild salmon

Fish contains many nutrients important for skin health - omega-3s, and vitamins A and D to name a few.

Omega-3s are anti-inflammatory to help cool the flames of inflammation. Vitamin A can help with blemishes and dryness, while vitamin D helps with skin tone.

Skin Food #3 - Bell peppers, citrus fruits, and broccoli

Collagen is one of the most abundant proteins in our body. It’s also known to help our skin stay firm and supple.

Vitamin C is necessary for your body to make collagen. So foods rich in vitamin C are great for your skin. Cue: bell peppers, citrus, and broccoli.

NUTRITION FACT: Overcooking vitamin C-rich foods can destroy some of the skin-supporting vitamins. So, try having these lightly steamed or raw for maximum vitamin C levels.

Skin Food #4 - Bone broth

Homemade bone broth contains a lot of the amino acid glycine. Glycine is another essential component of the skin protein collagen.

Glycine helps speed the healing of the skin and the gut. Win-win.

Skin “Food” #5 - Sleep more & stress less

I know these aren’t exactly foods, but they’re an important part of naturally great skin. When we don’t sleep enough, or stress too much our body flips on systems that affect our whole body… including our skin.

Stress hormones can increase inflammation and lead to not-so-healthy looking skin. Prioritize sleep and stress management, and you can see results in your life, and in your skin.

Watch out for these foods

Some foods are allergenic or inflammatory. These can cause all sorts of issues in your body, including affecting your skin.

It's hard to come up with one list of inflammatory or allergenic foods for everyone. Each person is biochemically unique, so you may have to go through this and see what applies to you. There are a few common allergens that may be a good bet to eliminate from your diet.

The first is processed foods. These are pretty much not-so-good for everyone. And they can affect your health in so many ways, including how your skin looks & feels. Try ditching pre-packaged and fast foods in favour of whole foods as much as possible. Not just for your skin, for your whole body (and mind).

The second is gluten. While only a small number of people have serious reactions to gluten (i.e., celiac disease), many more people are intolerant to it. Gluten is a protein found in wheat, barley, rye and a few other grains. Many people have had several health concerns, including skin issues, clear up after eliminating gluten from their diets.

Third in line is dairy. It could be a hormonal response or even an insulin response. We don't quite know why, but many people who cut out dairy report better skin.

Conclusion

Skin health is not just about what you put on your skin, but what your skin gets from the inside too. There are lots of important nutrients and foods to help support healthy skin. Which also means, that there are lots of foods that can affect your skin in negative ways as well.

Hydrating, eating nutrient dense whole foods, and avoiding common allergenic and inflammatory foods might make all the difference for you.

Do you have an awesome recipe or tips for people to eat more of these “skin-healthifying” foods? Let me know in the comments below.

Recipe (Omega-3 vitamin C rich) Salmon Salad with Lemon Vinaigrette

Salmon Salad Serves 2

• 6 - 8 ounce salmon filet

• sea salt and pepper

• fresh lemon juice

• 4 cups baby spinach, arugula, mixed greens

• 1 bell pepper, chopped

• 1 cup cherry tomatoes

• ½ large cucumber, chopped

Lemon Vinaigrette

• ⅔ cup olive oil

• ⅓ cup fresh lemon juice

• Kosher salt, freshly ground pepper

Whisk oil and lemon juice in a small bowl or shake in a resealable jar to emulsify; season with salt and pepper.

Instructions:

Season the salmon with salt and pepper and bake in 350 degree oven for 20-30 minutes.

Prepare the lemon vinagrette

Remove the salmon from the oven and add a squeeze of fresh lemon

Place 2 cups of greens into each of 2 bowls. Top with veggies and salmon and a drizzle of dressing.

Serve & enjoy!

Tip: Serve with a large mug of green tea for an extra skin-supporting bonus.

References:

https://www.thepaleomom.com/beautiful-skin/

https://www.thepaleomom.com/overcoming-medical-dogma-eczema/

https://www.precisionnutrition.com/all-about-acne-nutrition

https://www.healthline.com/health/4-best-vitamins-for-skin#VitaminD2

https://chriskresser.com/nutrition-for-healthy-skin-part-1/

https://www.healthline.com/health/ways-to-boost-collagen

https://www.healthline.com/nutrition/collagen

Lemon Parmesan Chicken with Arugula

The BEST Chicken Parmesan.

In this lighter version of the the classic Italian dish, we keep all the deliciousness but lose the heavy mozzarella cheese and pasta. Trust me, everyone will love it!

Ingredients

• Kosher salt and freshly ground black pepper

• 2 extra-large eggs

• 1/2 cup dry bread crumbs (or panko for a gluten-free version)

• 1/2 cup freshly grated Parmesan cheese

• 1 teaspoon lemon zest

• 6 boneless, skinless chicken breasts

• Unsalted butter

• Good olive oil

• 5 ounces arugula

• 1/4 cup freshly squeezed lemon juice (2 lemons)

• 1/4 pound chunk Parmesan cheese

Instructions:

Preheat the oven to 350 degrees

1. Season the chicken with salt and pepper. Pound the chicken breasts between two sheets of parchment paper until they are 1/4 inch thick. You can use either a meat mallet or a rolling pin.

2. On a plate, beat the eggs with 1 tablespoon of water. On a second plate, combine the bread crumbs or panko, the 1/2 cup grated Parmesan cheese, and lemon zest , and set aside.

3. Dip both sides of the chicken breast into the egg mixture and dredge both sides in the bread-crumb mixture, pressing lightly.

4. Heat 1 tablespoon of butter and 1 tablespoon of olive oil in a large sauté pan and cook 2 or 3 chicken breasts on medium-low heat for 2 to 3 minutes on each side, until browned. Add more butter and oil and cook the rest of the chicken breasts.

5. Place the browned chicken on a parchment lined baking dish, and bake in the oven for 15 minutes.

6. Place the arugula in a large bowl. In a glass jar, whisk together the 1/4 cup lemon juice, 1/2 cup olive oil, pinch of salt and pepper. Pour enough dressing on the arugula to moisten. Toss well.

To serve - Pile some arugula on top of each hot chicken breast. With a very sharp knife or a vegetable peeler, shave the chunk of Parmesan into large shards and arrange them on top of the arugula.

The Perfect Homemade Vinaigrette

The Perfect Homemade Vinaigrette Recipe

Makes 1 cup

• 1/2 cup extra balsamic vinegar

• 1/2 cup extra virgin olive oil

• 1 teaspoon whole grain mustard

• 1/4 teaspoon sea salt

• 1/8 teaspoon freshly ground black pepper

Note:  This recipe works great with any kind of vinegar you love, especially red wine vinegar.  Apple cider vinegar is full of health benefits and is also great in this recipe.  I love high quality, balsamic vinegars....My favorites this summer have been aged Peach or Fig Balsamic.  For the best taste, look for small bottles of well-aged balsamic.  The huge bottles tend to be too acidic. 

Whisk all ingredients except the olive oil in a small bowl, then stream in the olive oil while you continue to whisk until the dressing has emulsified.

For a single serving, use one tablespoon each vinegar and oil, a small dab of mustard (about 1/8 teaspoon and just small pinch of salt and pepper.

The Power of Antioxidants

What are antioxidants?

Antioxidants are just that: they fight (anti) oxidation.

The chemical process of oxidation is like rusting metal. A molecule loses electrons and creates the infamous free radicals.  Oxidation is also the reason why apples, bananas, and avocados go brown when the skin is broken, and they're exposed to air - they're getting oxidized.

Free radicals in the body cause inflammation and can contribute to diseases like cancers, diabetes, and heart disease (to name a few). So, the antidote to oxidation is the antioxidant. Vitamins like vitamins A, C, and E are examples of antioxidants. So are other compounds in foods like carotenoids and phenols. These compounds sacrifice their electrons to stop the oxidation process; this why squirting some lemon juice on your sliced apples, bananas and avocados slows down the browning process.

But don’t think that all oxidation in the body is bad. It’s not. Your body naturally oxidizes compounds all the time when it’s doing healthy things like metabolizing nutrients or exercising.

As with many things in life and health, the key is maintaining a good balance. In this case, as the balance between oxidation and antioxidation.

We can throw off that balance with exposure to too much alcohol, smoking, or environmental pollutants. Even over-exercising or too much sun exposure can create too much oxidation.

The best sources of antioxidants to combat this effect are nutritious whole foods, like colorful fresh produce, e.g., blueberries, purple cabbage, etc. In fact, the more colorful and darker the plant is, the higher levels of antioxidants it usually has.  Chemicals that give the plants their deep colors are often the antioxidants themselves.

Antioxidants in food

Let me list out a few antioxidants and the foods they’re found in:

●      Vitamin A - Found in liver, dark leafy greens (e.g., kale), orange fruits and veggies (e.g., mangoes, carrots & squashes)

●      Vitamin C - Found in bell peppers, citrus, berries, and leafy greens

●      Vitamin E - Found in leafy greens, nuts (e.g., walnuts), and seeds (e.g., sunflowers)

●      Carotenoids (e.g., beta-carotene, lycopene, etc.) - Found in tomatoes, carrots, squash, sweet potatoes, and salmon

●      Phenols - Found in green tea, black tea, coffee, cocoa, red wine, and berries

Blueberries are probably one of the most studied antioxidant foods. They contain a range of phytochemical (i.e., plant chemical) compounds and are very high in anthocyanins (the blue-colored compound).

The antioxidant capacity can be measured in a laboratory; this is called the "oxygen radical absorption capacity," or "ORAC." And blueberries have one of the highest ORAC levels.

FUN FACT: Some studies estimate that the highest source of antioxidants in the average American is not from berries, it's from coffee! Can you imagine how much healthier people can be if they added a few more servings of antioxidant-rich fruits and vegetables to their days?

Antioxidant Foods vs. Supplements

While antioxidant supplements have been tested, their results haven’t been as good as many hoped. Compared with eating a nutrient-dense antioxidant-rich colorful array of plants, antioxidants supplements have fallen short.

Many studies of antioxidant supplements haven’t shown any benefit against heart disease, cancer, or other diseases. And these are diseases that are known to be reduced in people who eat a lot of foods that are naturally full of antioxidants.

In fact, too much of any individual antioxidant, like when overdoing supplements, can be harmful. Too much vitamin A is linked to increased risk of hip fractures and prostate cancer. Too much beta-carotene increases the risk of lung cancer in smokers. Too much vitamin E increases the risk of prostate cancer, lung infections, heart failure, and even death.

One of the reasons why we think that antioxidant foods work oh-so-much better than antioxidant supplements is because of synergy.   The concept of synergy means that by taking one component out of healthful food (i.e., the antioxidant), it loses the effect it has when combined with all the other healthy components it came with from nature. This is the difference between eating a whole orange and taking a vitamin C supplement. The orange is going to have more than just vitamin C, and many of those compounds will work together for overall health better than just isolating one and having higher-than-normal doses of it.

Conclusion

There are antioxidant vitamins (A, C & E) and other antioxidants like carotenoids and polyphenols. They're highest in colourful fruits and vegetables, nuts and seeds, some meats, tea, coffee, and cocoa.

You can’t replace a diet full of nutrient-dense antioxidant-rich whole foods with supplements. So stick with the foods.

Which antioxidant-rich foods and drinks are your favorites? Let me know in the comments below.

Recipe (Antioxidant-rich): Blueberry Smoothie

Serves 2

• 1 handful baby spinach leaves

• 1 cup blueberries, fresh or frozen

• 1 banana

• 1 cup unsweetened almond milk

• 1 dash cinnamon

Directions

Place all ingredients in a blender. Blend until smooth. Serve & enjoy!

Peanut Butter Energy Bites

Ingredients

• ⅔ cups Creamy Peanut Butter

• ½ cups Semi-Sweet Chocolate Chips

• 1 cup Old Fashioned Oats

• ½ cups Ground Flax Seeds

• 2 Tablespoons Honey

Preparation

Combine all ingredients in a medium bowl. Stir to combine. Place in the refrigerator for 15–30 minutes so they are easier to roll.

Roll into 12 bites and store in the fridge for up to 1 week.

Anika's Peanutbutter Chocolate Protein Shake

I n g r e d i e n t s:

1 banana (frozen is best)
1 teaspoon peanut butter
2 tablespoons Vanilla Protein
1 tablespoon flaxseeds
1-2 tablespoons cacao
1 teaspoon coconut sugar
1/2 cup almond milk

Optional Topping: Cacao nibs and fresh strawberries

Blend and Enjoy!

The Deck Of Cards Workout

Deck of cards workouts are a fun way to switch it up! Each suit corresponds to a different exercise and the number tells you how many reps to do. Flip over one card at a time until you've gone through the entire deck.

I love this type of workout because you never know what exercise is coming next and you’re never doing one thing for very long!  This workout combines four strength training moves that work your legs, arms and core along with four cardio movements to keep your heart rate up! Each exercise has a quick video linked to it if you need to check for form. 

All you’ll need for this workout is a deck of cards. There are also smartphone apps for deck of cards workouts you can download if you want to take this to the gym.

Full Body Deck of Cards Workout

Every suit in the deck of cards represents a different exercise and the card value equals the number of reps:

• Spades: Squats Video

• Hearts: Push-ups Video

• Clubs: Lunge Twist Video

• Diamonds: Bench Dips Video

Example: You flip over a 10 of hearts… you do 10 push-ups.

All face cards represent a high intensity cardio move and you do 20 reps of each.

• Jacks: 20 jumping jacks Video

• Queens: 20 plank jacks Video

• Kings: 20 squat jumps Video

• Aces: 20 mountain climbers Video

Example: You flip over a king of any suit… you do 20 jump squats.

As with all workouts, make sure to warm up for 5-10 minutes beforehand.

Garlic Roasted Salmon and Brussels Sprouts

Recipe by Better Homes and Gardens

If, like me, you’re a little obsessed with the flavor and health benefits of salmon you will want to bookmark this recipe.

Why is salmon such a great catch?

It’s a tasty source of protein that’s also rich in omega-3s, fatty acids that are good for your gut and are associated with reducing risk factors linked to heart disease, like high triglycerides, high blood pressure, and blood clotting. Omega-3s are also anti-inflammatory, great for your skin and hair, and may even help balance horomones!

This recipe serves 6, but can easily be cut in half.

Ingredients:

• 14 large cloves garlic, divided

• ¼ cup extra-virgin olive oil

• 2 tablespoons finely chopped fresh oregano, divided

• 1 teaspoon salt, divided

• ¾ teaspoon freshly ground pepper, divided

• 6 cups Brussels sprouts, trimmed and sliced

• ¾ cup white wine

• 2 pounds wild-caught salmon fillet, skinned, cut into 6 portions

• Lemon wedges

Preparation

Preheat oven to 450°F.

Mince 2 garlic cloves and combine in a small bowl with oil, 1 tablespoon oregano, ½ teaspoon salt and ¼ teaspoon pepper. Halve the remaining garlic and toss with Brussels sprouts and 3 tablespoons of the seasoned oil in a large roasting pan. Roast, stirring once, for 15 minutes.

Add wine to the remaining oil mixture. Remove the pan from oven, stir the vegetables and place salmon on top. Drizzle with the wine mixture. Sprinkle with the remaining 1 tablespoon oregano and ½ teaspoon each salt and pepper. Bake until the salmon is just cooked through, 5 to 10 minutes more. Serve with lemon wedges.

Strength Salad

If you love hearty, protein rich salad that will help power you through the day - this is one of my favorites. It’s flavorful, simple, and supplies a nice dose of vegan protein that will keep you feeling satisfied and give you sustained energy.

INGREDIENTS: (For 1 salad)

• 2 handfulls mixed greens (spinach. lettuces, arugula

• 1/4 cup cooked lentils

• 1/4 cup quinoa

• sprinkle of feta cheese

• 1 radish, sliced

• half cucumber, sliced

• 1/2 avocado, sliced or cubed

• 2-6 kalmata olives, sliced

• sprinkle fresh cliantro, torn in pieces

• Annie’s Green Goddess dressing to taste

What Is Intermittent Fasting And Does It Actually Work?

In a nutshell, intermittent fasting (IF) is just that: fasting intermittently

It's limiting calorie intake during certain hours/day or days/week. In this respect, IF is more of an eating pattern than a diet. It limits when to eat, and not so much what to eat. And that’s part of it’s appeal to people who don’t want to count calories or follow a restrictive plan.

Fasting has been a practice throughout human evolution. Ancient hunter-gatherers didn't have supermarkets, refrigerators or food available year-round. Sometimes they couldn't find anything to eat.

We now have unlimited access to food (including junk food), so eating several meals per day plus snacks may be less natural than fasting from time to time.

There are lots of variations on Intermittent Fasting. They include:

• The 16/8 method: This method involves skipping breakfast and restricting your daily eating period to 8 hours, such as 1–9 p.m.

• 5:2 days of fasting, where you eat regularly for five days of the week, then take in just 500-600 calories/day for the other two (non-consecutive) days

• Eat-Stop-Eat: This involves fasting for 24 hours, once or twice a week, for example by not eating from dinner one day until dinner the next day

Most people find the 16/8 method to be the simplest, most sustainable and easiest to stick to. It’s also the most popular.

Is intermittent fasting effective for weight loss?

Intermittent fasting can help to lose weight because it can help you to eat fewer calories, and burn more calories too.

Lots of people say they have success with it…….Here’s what the the studies say:

According to one review study, intermittent fasting helped people to lose 3-8% of their weight over 3-24 weeks. In this study, people also lost 4-7% of their waist circumference (i.e., belly fat).

Another study of 100 people with obesity showed that after a year, the people who fasted on alternate days lost more weight than people who didn’t change their eating pattern. But, (and here’s where it’s interesting) they didn’t lose any more weight than those on a calorie restricted diet. Out of the people who were to follow the intermittent fasting protocol, 38% of them dropped out.

Sticking with a diet is one of the keys to weight loss success. So, if you can’t stay with a weight-loss diet, you’re less likely to lose the weight and keep it off.

Before you consider intermittent fasting

Intermittent fasting is not for everyone. People who are underweight, or have eating disorders shouldn’t fast. Neither should women who are pregnant, trying to get pregnant, or are breastfeeding.

Certain medical conditions can be worsened with longer periods of fasting. Also, people taking certain medications can be prone to side effects with intermittent fasting as well.

There is still some controversy around whether or not intermittent fasting is right for women due to the risk of hormone imbalance. Until more concrete studies are available, it may be best to start with an intermittent fasting schedule that is less extreme. For example, women should aim for a 12 hour fasting window rather than a 15- to 16-hour window , an all-day fast or extreme low calorie days.

One of the reasons people drop out of the intermittent fasting eating pattern is that it’s hard to stick with the fasting part. They eat more than the allowed (low-level of) calories when they’re supposed to be fasting. And when they finish fasting, they may overindulge due to the reaction of the appetite hormones and hunger drive while fasting. None of these will help with weight loss.

Also, the hours and days of fasting can be very difficult. So having strong social support will be key to those intermittent periods of fasting. Sticking to a (healthy, nutrient-dense) weight loss diet is the key to success, and intermittent fasting can be difficult for many people to stick with.

Conclusion

Intermittent fasting is a weight loss trend that does work for some people. It can help to lose weight and reduce belly fat. But, it isn't healthy and safe for everyone. Many people should not try intermittent fasting because it can be risky. It can also be difficult to stick with.

For the best chance of long-term weight loss success, finding a diet, you can stick with is key.

References:

https://authoritynutrition.com/intermittent-fasting-guide/

https://www.health.harvard.edu/heart-health/not-so-fast-pros-and-cons-of-the-newest-diet-trend

Smoked Salmon Avocado Toast

I'm always talking about how much I love salmon, and that applies to the smoked salmon, too. Especially since you don’t even have to cook it before you eat it.

Here, the salty, smoky flavor is complemented by the avocado, fresh radishes, a touch of dill and toasted whole grain bread.

The simple toast is perfect as a hearty snack or for breakfast or lunch as an open-faced sandwich. If it feels like you need a little more substance or protein, you can serve with an egg on top. You can also cut them into smaller pieces to serve as an hors d’oeuvres at a brunch or dinner party.

Ingredients:

• 1 slice sprouted grain bread, toasted

• 1/2 avocado, mashed

• 2 ounces (2 slices) fresh lox

• 1 radish, sliced

• 1/2 teaspoon fresh dill

• 1/4 teaspoon freshly ground black pepper

Place the mashed avocado on the toast, open faced. Add the lox radishes and herbs to taste.

Enjoy!

Peanut Butter Oatmeal

If you have never thought to put peanut butter in your oatmeal….Now’s the time!

Oatmeal is one of my favorite breakfast foods because it is energizing and loaded with fiber. This Peanut Butter Oatmeal version adds extra protein, healthy fats and antioxidants that will set you up for a productive day with lots of energy

Ingredients:

• 1⁄4 cup old fashioned oats

• 1⁄2 cup nonfat milk

• 1 tablespoon peanut butter

• 1⁄4 teaspoon ground cinnamon

In a microwaveable bowl, combine the oats and milk and microwave on high for 3 minutes.

Stir in the peanut butter and cinnamon. Top with more milk if desired.

Have a wonderful day!

Crockpot Lentil Soup

Crockpot Lentil Soup – a clean and simple soup made with loads of veggies and LENTILS! Super healthy and easy to make.

The lentil is a powerhouse. Full of nutrition , flavor, health benefits and taste. Plus, they are one of the easiest of the legumes to use because they do not need to be soaded like other dried beans.

The lentil bean is full of potassium, calcium, zinc, niacin and vitamin K, but are particularly rich in dietary fiber, lean protein, folate and iron.

Recipe from: Pinch of Yum

Ingredients

Into the crockpot:

• 2 cups butternut squash (peeled and cubed)

• 2 cups carrots (peeled and sliced)

• 2 cups potatoes (peeled and chopped)

• 2 cups celery (chopped)

• 1 cup green lentils

• 3/4 cup yellow split peas (or just use more lentils)

• 1 onion (chopped)

• 5 cloves garlic (minced)

• 8-10 cups vegetable or chicken broth

• 2 teaspoons herbs de provence

• 1 teaspoon salt (more to taste)

Add at the end:

• 2-3 cups kale (stems removed, chopped)

• Fresh parsley (chopped)

• 1/4 cup olive oil

• A swish of sherry, red wine vinegar, or lemon juice to add a nice tangy bite

Instructions:

Place all ingredients in the crockpot. Cover and cook on high for 5-6 hours or low for 7-8 hours.

Place about 4 cups of soup in a blender with the olive oil. Pulse gently until semi-smooth and creamy-looking (the oil will form a creamy emulsion with the soup). Add back to the pot and stir to combine. Stir in the kale and parsley. Turn the heat off and just let everything chill out for a bit before serving. The taste gets better with time and so does the texture.

Season to taste (add the sherry, vinegar, and/or lemon juice at this point) and serve with crusty wheat bread and a little Parmesan cheese.

The Sugar Conundrum: Let's Talk Sugar

Doughnuts, soda, chocolate chip cookies, pecan pie, creamy puddings, cakes, candies…oh the joy of sugar!

We all love to indulge in a sweet treat, and these days treats are not at all rare in the Standard American Diet.  We eat sugar waaaaay to often.  100 years ago, sweets were truly a treat, and were consumed rarely or on special occasions.  Generally, these treats were sweetened with raw honey, or real maple syrup…...the good stuff.

Nowadays, our sugar fix comes from highly refined sugar.  This highly processed sugar is in virtually every packaged food in the grocery store, and probably lurking in all of your cupboards.

It can also fly under the radar by other names - high fructose corn syrup, dextrose, fructose, glucose, maltodextrin, maltose…just to name a few.

Here is a scary example:

A 12-ounce can of regular Coke contains 39 grams of total sugar, which is about 9 1/3 teaspoons of sugar.  If you’re reading the ingredients list though, you won’t see sugar clearly listed.  Coke in the United States is made with high fructose corn syrup as a lower-cost sugar alternative.  High fructose corn syrup is actually the second ingredient in Coke, behind carbonated water.

Consuming just 4 teaspoons of sugar a day has been linked to numerous diseases and imbalances in the body.   Here are just a few:

• Lowers ability of enzymes to function

• Impairs structure of DNA

• Raises adrenaline levels in children

• Suppresses the immune system

• Causes hormonal imbalance (hello pms, menopause, night sweats, cramps, irritability and mood swings!)

• Contributes to a weakened defense against bacterial infection

• Causes free radical formation in the blood stream

• Increases fasting levels of glucose in the blood

• Candidiasis (yeast infections)

• Over-stresses the pancreas, causing damage

These are just 10 of the 124 known diseases and imbalances connected with sugar.  Yikes!

Not only do we need to worry about processed sugar, but we also need to be watchful of artificial sweeteners; Aspartame, sucralose, cyclamate, acesulfame potassium…these are definite NO-NO’S!

The fact that they are called ARTIFICIAL says it all. Do we really want to expose your body to these unnatural chemicals? NO WAY!

These artificial substances are known neurotoxins.  What this means is that they can actually alter brain chemistry and specifically act on nerve cells.  Avoid these at all costs.  Even though we may be consuming small amounts of these artificial substances, consuming them on a daily basis, day after day, adds up to quite a bit over the years!

To sweeten a cup of hot tea or a smoothie, try a few drops of stevia in liquid form.  I also love using maple syrup and raw honey as sugar alternatives.

Of course, the best sweet fix of all is FRUIT!  Fruit is nature’s candy.  Aside from being sweet, fruit is loaded fiber, vitamins, antioxidants and lots of supportive nutrients.  So ditch the sugar, and eat more fruit to fix your sweet tooth.

Sign up for my 5-Day Sugar Free Challenge

Starting this MONDAY!

Chilled Avocado And Cucumber Soup

I love this tasty, brain-boosting Avocado and Cucumber Soup for lunch or dinner. Avocados are a unique fruit because of their high content of monounsaturated fats - Good for your brain, your mood, your heart and your skin!

And the best part? There is zero cooking involved! Just throw all of these healthy ingredients into the blender……And voila! Dinner is served.

Recipe from Eat Complete (p.196)

Ingredients:

• 2 avocados, pitted and peeled

• 2 cups low sodium chicken or veg broth

• 1 green apple, cored and chopped

• 1 large cucumber, peeled and chopped

• 1/4 cup fresh dill

• 2 celery stalks, chopped

• 1/4 cup sherry vinegar or red wine vinegar

• 2 tablespoons EVO, plus more to drizzle

• 1 clover garlic, peeled and halved

• 1/4 teaspoon salt

• 4 sprigs fresh basil

Directions:

Place the avocados, broth, apple, cucumber, dill, celery,vinegar, olive oil, garlic and salt in a blender and blend until smooth.

Transfer the soup to the fridge and chill for at least 1 hour.

Spoon the chilled soup into bowls and top with basil.