Tip of the day. Everyday. Know what you're putting in your body. It's important to be aware of what you're consuming. We get one body and what we fuel that body with determines how we feel, both physically and mentally. Starbucks recently released the sugar content for their latest six new flavors of Frappuccino's that everyone is going nuts over and I have to say, honestly, these numbers are almost criminal. 102 GRAMS of SUGAR?! As someone who tries to abstain from sugar completely, sometimes I will have a treat using honey, agave and in rare cases, organic cane sugar, but I limit myself to 10-14 grams. 10-14 grams and I can still feel the adverse effects of sugar. So I can't IMAGINE what putting 10x that into my body would feel like at this point. And I wouldn't want to know. Sugar is toxic and sugar addiction is an epidemic in our country. Starbucks just continues to take advantage of that fact.
There's also a big trend in people giving their children these sugar-laden drinks, the ones made without coffee, but I would suggest MUCH healthier alternatives. Make a shake at home. I have a recipe for a dairy-free and sugar-free shake that tastes remarkably like a restaurant chocolate shake that is loved by toddlers in my home. Childhood obesity and diabetes is growing at alarming rates and we the power to stop and slow that trend by making health-conscious decisions. I am not saying we don't deserve the occasional treat, and if you must get a treat when you're out, know the sugar content. Opt for a sweetened tea or order a hot cocoa. Or work on a sugar-cleanse to benefit you, so that next time you will be satisfied with an herbal tea, warm lemon water or black decaf. Peppermint tea with a dash of honey is so sweet & satisfying to my palette now it feels like dessert. Make these easy swaps and your health, and your wallet, will thank you.
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I haven't done many personal posts in a while, so I thought, "hey, today's a good as time as any." I'm still floating on cloud 9 since our Universal deal announcement and I'm loving school. As always, I have many irons in the fire, mainly because it's my nature and a little because my heart and soul is wanting a little one and I want, ok, I need to keep myself as busy as possible while we continue trying. Summer has been a blur so far, but exciting. Between putting out the Summer issue of Runway, class, the new record deal and freelancing, it hasn't left much time for a social life, but we try to make it a priority. We went and saw Pitch Perfect 2 on opening night which was insanely fun and a big personal accomplishment, as in previous years, my anxiety wouldn't have let me attend a crowded movie. YAY for healthier living! My diet has looked a little different as of late. While I strive to live as close to Paleo as possible, ensuring many vegetables, lean meats and fruit fibers get into my diet, sometimes it doesn't always work best for what my body is needing. That's a process I'm learning not only for myself, but for my future clients. I believe in the power that food has to heal, and that for some of my former issues/current issues, grains can cause more damage than good, but right now my body is telling me in moderation, it's what I need. I'm mixing in a little gluten free oatmeal once a week and some high quality, organic rice or rice products as it's actually improved my digestion in the last couple of weeks, and sorry for the information, made me more regular than when I'm just on plants and meats. I also noticed, especially when I was pregnant, that my ketone levels were getting quite high, and healthy carbs, even in the form of sweet potato or starchy vegetables will help prevent that. But sugar, aside from fruit and honey, sugar is still a non-negotiable. In all it's refined forms, sugar is toxic. Which is why I've added a link to my Honest Girls Guide To A Sugar Cleanse from my guest post over at Around My Family Table. It gives an in-depth look on what it's REALLY like to cut sugar from your diet. Teaser: IT GETS EASIER. You'll have more ENERGY. Less illness. Better skin. I mean, why not give it a shot?
As a bonus, you'll also get access to my 5 Tips For A Successful Detox. This is a sponsored post. I received a free sample packet of Everlast VP Pro Vegan Protein Mix from Everlast Nutrition and Blogdash for review. All opinions, as well as photography, are my own. The name Everlast has been somewhat of a fixture in my home since I was a little girl. Growing up I always watched my dad watching the boxing greats. Ali, Sugar Ray Leonard and Holyfield were men my dad cheered on as a hobby. He also had a gym in our garage where he would box and workout. Though I may not remember any details from any of the matches, I was after all, only five years old, I do remember his red Everlast boxing gloves. I always felt so cool sneaking them and pretending to box, my tiny little arms dwarfed by the over-sized gloves. It was a symbol of strength and ability. And I liked that. They say many things in life come back around, and when I was honored to be asked to be a Brand Ambassador for Everlasts' new vegan protein line, the little girl in me grinned. I am always happy to get behind a product that promotes a healthy and fitness driven lifestyle, so I had to try their new protein powder - as smoothies for breakfast when I'm busy are my life. Now, do keep in mind that the powder is not 100% Paleo, due to the inclusion of rice protein, but since I handle rice in moderation, and it's found in my other prescribed, anti-inflammatory powders, I weighed the pros against the cons, and the Everlast powder is a win in my book. If you are vegan, and can tolerate rice, this is a great option. It's a vanilla-flavored blend of pea, rice and hemp protein and packs a whopping 22 grams of protein per serving. That's over half my daily requirement for my weight! AND, NO GMOS and NO SUGAR. It's naturally sweetened with Stevia. Win and win again. If you'd like to try it for yourself, you can visit www.EverlastNutrition.com - and they are currently having a sale! Nosh & Nurture readers can ALSO save an additional 5% on top of any site discounts by using the promo code NOSHEVERLASTOn top of all that goodness, right now they are giving away a free workout shirt with every order while supplies last. Free clothes are always a plus! And OF course, I wouldn't leave you guys hanging without a smoothie recipe. The protein powder blends beautifully with many juice, fruit or veggie options, or you can even drink it in water. I myself prefer a fruit and veggie smoothie for added fiber and vitamins to pair with the powders stellar amino acid profile. Scroll down to see how I blended up my smoothie today before my workout & enjoy! Everlast Smoothie Recipe For Optimal Performance -
- 1 Scoop Vanilla Everlast Vegan Protein - 1 Banana - 1/2 C. Mango, Cubed - 1 C. Frozen Organic Strawberries - 1/2 C. Coconut Milk - 1/2 C. Orange Juice Blend in your Ninja or comparable blender, serve and enjoy cold. You can also use it in a green smoothie, or any of my many other smoothie recipes found here. I would love to hear your feedback on your favorite Everlast protein product. Nosh & Nurture readers can use the promo code NOSHEVERLAST site wide for any product - including their Everlast Lean weight loss solutions for women. Magnesium is probably one of most magical minerals out there. Before really taking a hold of my diet and supplementation I had no idea I needed magnesium, and that most of our systems benefit from it*. *always talk to your doctor before starting any new supplement or regiment. I'm at the point to where when I don't take it, I notice. I notice in so many ways. I notice in my muscles, in my energy levels, in my regularity (ahem, sorry but it's a miracle worker when your tummy just doesn't want to do it's thing), and in my overall nervous system. Like I said, miracle mineral. I've comprised a list of just some of the benefits from taking magnesium. And again, speak to you doctor or naturopath because there are many different kinds. I use one that is from my doctors office that is a blend of magnesium and Vitamin C and doesn't contain any preservatives or allergens. Aside from supplementation, I've listed above in my graphic, some of the natural sources of magnesium to regularly include in your diet. These sources include:
The top ten benefits of maintaining adequate magnesium levels include:
Women in their 20's and 30's generally need about 300 mg. a day. More if pregnant. While men need around 400 mg. But up to 1,000 if you are deficient (I was severely deficient and had to take quite a bit for a while.) Again, before starting a supplement, please speak with your doctor. Though magnesium is safe in natural food sources, over dosing can cause problems and drug interactions may occur. Interactions. Magnesium supplements may not be safe for people who take diuretics, heart medicines, or antibiotics. Check with your health care provider if you are taking any medicine before taking magnesium. Risks. People with diabetes, intestinal disease, heart disease or kidney disease should not take magnesium before speaking with their health care provider. Overdose. Signs of a magnesium overdose can include nausea, diarrhea, low blood pressure, muscle weakness, and fatigue. At very high doses, magnesium can be fatal. - Interactions, Risks & Overdose Information Courtesy of WebMD. Have you taken magnesium? What's been your greatest benefit? Spring is upon us, and if you're like me, someone who loves to walk & run in the great outdoors, this time of year can rain on our parades. In the form of pollen, and dust, and sometimes, even literal rain. Since cleaning up my diet, my seasonal allergies are definitely much, much better, but there are days when the pollen is so high that jogging outside gets my eyes watering & itching and invites the sneezing & sinus pressure. That's why it's good to have indoor workouts in your back pocket so that you don't miss out on your fitness, and can still get your heart rate going and the calories burning. This thirty minute treadmill workout is a good easy to moderate workout for walking and light jogging, maxing out at 6 or 7 miles per hour. It's one of the treadmill workouts I started with when I was training to work in more cardio.
The elliptical has to be my favorite form of cardio. With past knee injuries and a pelvic floor disorder it is a comfortable and low-impact way for me to get in a good workout. I love to mix it up and try different variations of 30,60 and 90 minute workouts. Below is a challenging, but rewarding, 20 minute workout that is sure to make you sweat and burn calories.
*Drumroll*
These are so cute and I wanted to unveil them early before they start popping up all over my recipe pages. Moving forward, to make it easier when perusing the recipes you will be able to use the following icons to help you better find the foods that are right for your diet & your sensitivities. The symbol indicates that the recipe is FREE OF these items. Know that I never use corn, gluten, dairy, peanuts or shellfish in any of my recipes, but they will still be marked as such with the following icons for easy viewing. I've learned that a lot of my fitness habits went to the wayside by my own excuses. When I was touring my workout regime was on point. I was dancing regularly, and even though I lived solo and didn't have a workout partner, I still hit the gym daily to do free weights, cardio, and abs. Lots and lots of abs. And then I grew up, stopped touring, got a full time job in journalism that put me at a desk all day and my health took a turn that for some reason makes cardio leads to me getting sick sometimes. But I've realized that I can excuse it away all day long, but when it comes down to it I've learned that I am good when it comes to eating healthy, I'm just not so good at working out on a regular basis. And that's ok. The important thing is that I learn what I can work with. On days, like yesterday for example, when my energy is soaring (and I'll say I was on day 11 of the Whole 30 meal plan), that I get in a good workout. That I try to lift weights, do cardio or power yoga. And then, on the days when I have no energy, when I'm not feeling well, when I'm experiencing my pelvic pain, or I've put in 10 hours of writing and leaving the house is the last thing I want to do, I will improvise and dedicate to doing something good for my body. And that can be a number of things, for you as well. You all know your bodies better than anyone. The beauty about this journey is that I've learned to tune in to know when I'm just being lazy or when I know my body really does just need to rest or sleep. I've put together a list of low-impact, easy exercises to do when your exhausted or just need to decompress or you need a good stretch session.
I'd love to know what you do when you're not feeling to hot or want to hide under the covers? Fitness first! :) For today's Fitness Friday post I am sharing with you some delicious, and jammed-pack-with-healthy-goodness, smoothie recipes to have before or after your workout. I usually do yoga in the evening, but if I'm going to be working out in the mornings I'll typically have a mug of hot water upon waking, then have my smoothie, wait twenty minutes and then work-out. If I've had a light breakfast or lunch prior to my workout, I'll enjoy a post workout smoothie once my bodies had a chance to cool down with a bottle of water to re-hydrate. Dessert smoothies are also a great way to feel like you've treated yourself to something decadent after an evening workout session before you head to bed without the guilt of sugary after-dinner treats. Below are six of my favorites. Go Green! 1. Berry Coconut Spinach Smoothie 2. Peaches & Greens Smoothie Fruity & Delicious 3. Blueberry Smoothie 4. Vanilla Strawberry Banana Smoothie Sweet Treat 5. Banana Cocoa Almond Smoothie 6. Chocolate Strawberry Smoothie And, ok, just one more because I love all things apple-pie...
Apple Pie Smoothie Also check out my... Gluten-Free Apple Pie and Deconstructed Apple Pie A La Mode I wasn't joking. Apple pie is amazing. And if I can make it gluten- and dairy-free and as sugar-free as possible and it still tastes that good? That's something I'm keeping in my life. I've spent my fair share of time on planes. From the age of 18, and for many years to follow, I toured the US, Caribbean and South America as a headlining singer. I havn't toured in a few years now, but Mr. Charming and I adore Hawaii, and since you can't road trip your way to those beautiful islands, I still frequent the friendly skies. The problem with long plane rides is the hours-long sitting sessions. It's not healthy and it can be painful and uncomfortable at times. Below are some stretches and yoga moves you can do 35,000 miles above the earth. Seated Pigeon
Plant your butt firmly in your seat and your feet firmly on the ground so your legs make a 90 degree angle. Lift up your right foot and place your right foot, ankle or lower calf onto your left knee or thigh - where you find it to be comfortable. Place your left hand on your ankle to stabilize it and place your right hand or forearm on your right knee. Inhale, puff your chest up and lengthen your spine. Exhale, lean forward. Inhale, lengthen. Exhale, release into the sensation. You will likely feel sensation in your right hip. Breath into it and feel. Take as long as you'd like in this pose. After the initial shock of sensation, it starts to feel very good. Once you're done come back up to seated and repeat on the opposite side. Eagle Arms If you don't have your travel pillow, this stretch will help relieve tension in your shoulders and neck. Wrap your right arm underneath your left so the left elbow rests in the right arm's elbow crease. Then work to touch your palms together. Your arms will be wrapped around one another. Inhale, lift your arms up and you'll feel sensation in your upper back and shoulders. Exhale, lower your arms down toward your stomach while still entwined and feel the sensation in the upper backbody. Hold where you feel the stretch and breath. When you're ready unwrap your arms and repeat on the other side. Modified Seated-Triangle Twist Place your left elbow on your left thigh and grab your right knee with your left hand. Inhale, and lengthen your spine and reach the crown of your head towards the front of the room. Exhale all your breath out as you sweep your right arm up towards the ceiling. Spiral your chest open to twist and gaze up towards your right hand. Take three deep breaths here. On your inhales lengthen and on your exhales allow the body to twist a little deeper. On the final breath exhale your right elbow to your right thigh and grab your left knee. Repeat on the other side. If the person in front of you has reclined their seat and you can't fit, do a seated twist without leaning forward. Core Strengthening It never hurts to strengthen our core, so let's do it while we're on the plane. With your body in an upright position, inhale, lengthen your spine and lift your arms up above your head. Draw your naval into your spine and breath. Release tension in your shoulder muscles as your reach up to the roof. Engage your legs and core. Feel your feet connected to the ground. Keep your chin slightly tucked in towards your chest. After a few deep breaths, exhale and release. Repeat a few times until you feel a healthy burn in your stomach muscles. Forward Bend with Calf Stretch From a regular seated position, inhale lengthen your spine then exhale fold out over your thighs. Feel a gentle stretch in your lower back and feel your hips release. Move your weight out of your toes and into the heels of your feet. Grab the toes of your feet or shoe and guide them towards your knees for a gentle stretch in your calf muscles. Enjoy a few rounds of deep inhales and exhales. Seated Cat and Cow Usually this is done on your hands and knees, breathing in as you let your belly sway low while you gaze up (cow) then exhaling as you lift your bellybutton upward while looking between your legs (cat). However, this can be modified to a seated position, using the same abdominal motion. Thigh Lifts These are good for increasing the circulation in your legs, as well as burning up the core. Grab or push down on the side of your seat for stability and simply lift your thighs up while pressing your navel back into the seat. This can be done one leg at a time for a lighter workout or warm-up, or use both to feel the burn. Holding it for a few breaths also ups the ante. Ankle Rolls and Flexes Start with rolls, moving in a circular motion a few times clockwise then a few counter-clockwise. Afterwards, use that gained flexibility to push your ankles even further, pointing the toes out as far you can then pulling them back in towards the shins for a few breaths. I also like to do a variation of this with my hands and wrists. Seated Spinal Twists Move to the edge of the seat, cross your right leg over the left, and use the left hand (on your right knee) to help you twist. Breathe in and lengthen your torso, then spin your right shoulder back and the left forward. Hold it a breath or two and repeat on the other side. Eagle Arms One elbow rests in the inside of the other while the higher forearm wraps around the other until the palms are touching. It looks (perhaps reads) super complex but is actually simple and effective. Neck Rolls Of course, one of the best things to do when traveling long distances is to sleep, hoping the time ticks away. The problem, however, is when you wake up and feel what has happened to your neck during that slumber. Neck rolls are great for both stretching the neck muscles, as well as relaxing. Remember to rotate slowly, inhale moving back and exhale when coming forward. Doing it consciously definitely enhances the effect. |
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