2015’s HANGOVER CURE

Maybe you have some self-control with the bubbly, or maybe you don’t. Either way, a green juice can definitely help you on January 1^st.

Green juice is an incredible hangover remedy-- 

way better than any cheeseburger and fries combo out there!

dehydration cure = green juice

electrolyte imbalance cure = green juice

headache cure = green juice

tummy and digestive issues cure = green juice

Try these ingredients below in your hangover green juice to rejuvenate after a long New Year’s celebration:

Kale, Spinach, Parsley, Ginger, Lemon, Grapefruit

Why?

*Because greens like spinach, kale, and parsley are best for liver detoxification. They provide potassium and magnesium to hydrate, and bounce your B levels back up after they’ve been depleted by alcohol consumption.

*Grapefruit and Lemon help restore electrolytes and the Vitamin C helps repair damage cells and stimulate the liver.

*Ginger is one of our favorite anti-inflammatory nutrients. It also helps calm the gut and eliminates headaches.

So whether you’re nursing a headache on the 1^st or not, grab something green to get your New Year going great!

Bedtime Munchies: Snack or Skip?

New Year Resolutions are on the table, and so is a commitment to being healthy in 2015. One question our trainers are asked year after year has to do with staying on track- even when hunger hits in the middle of the night.

Here’s the scoop on bedtime munchies:

Which is worse…

eating late at night and going to bed full,  or

ignoring hunger cues and going to bed hungry?

It really is as simple as listening to your body!

Eating a large amount right before bed and going to sleep on a full tummy can be uncomfortable. It can also lead to acid reflux, and can disrupt your digestive system.

On the flip side, hitting the sheets with an empty, rumbling stomach isn’t the answer either. Low blood sugar levels can lead to nighttime awakenings, and depriving yourself isn’t a healthy option.

As with most healthy habits, the goal for nighttime snacking,

aka bedtime munchies, is…

B A L A N C E.

The ideal plan is to eat a balanced meal 2-3 hours before you end your day so that your body can properly digest and prepare for sleep. But if your stomach is growling, and you are truly hungry late at night, the best thing to do is to have a small snack. Try 8 raw almonds, or ½ cup of Greek yogurt. The Protein in both of those options will satisfy your body’s needs throughout the night, and won’t do any harm to your balanced diet. Another favorite is a small portion of baby carrots, or half of an apple, which also helps PM sweet cravings.  

So the next time you reach for the cupboards in the dark,

ask yourself if you’re really hungry, and if so, head for the healthy options instead of something you may regret in the daylight.

What is the pH of your drinking water? By: Heather Dorak

Lets talk about water!  Water is the essence of life.  Without water our planet would not exist, nor would any of us!  Not only is it important for us to drink water, but it is important for us to drink good water.  By good, I am referring to water that is clean, full of minerals and measure on the alkaline side of the pH scale. 

What is a pH scale?

It isn’t common for your local new reporter to say, “Hey viewers, today’s pH has increased in acidity moving from a 4.2 pH to 3.9.”  However, it is very important to know the pH of the water that surrounds you. Since chemicals in the water can affect pH; pH is an important indicator of water that is changing chemically.  Shifts in pH levels can be dead give always to an increase in pollution.

pH is a measure of how acidic or basic/alkaline water with a numerical range from 0 – 14.  pHs of less than 7 indicate acidity, whereas a pH of greater than 7 indicates a base/alkaline, and the number 7 remaining neutral. The U.S. Geological Survey concludes that the US is more acidic as you move in an easterly direction with numbers ranging from 5.3 to 4.3.  The important thing to note here is, regardless, of where you are in the U.S. the water is acidic. 

Okay…so are water is acidic.  Generally speaking the word acidic does not resonate well and has strong negative connotations attached to it.  Yes, it absolutely does.  On the very basic level of understanding, now knowing that your drinking water is acidic, does that sound like something you want to put it in your body?  I hope would hope not.  Inflammation comes from and thrives in acidic environments that leads to diseases.  Feeding you body with acidity is essentially feeding your body with diseases.

A lot of the food and drinks we consume are acidic or create acidic environments within our body.  Acidic environments are what disease, cancer, and illnesses thrive on.  It is extremely important to keep our body in a neutral or alkaline environment and not an acidic one.  So how do we achieve this?

An important way to support our bodies with an alkaline environment is to drink water that is rated a 7 or higher on the pH scale. 

Many of us turn to bottle water to hydrate.  The wonderful thing about our Earth is that each and every thing on this planet is uniquely itself.  However in the case of bottled water, this statement is true, but a lot of bottled waters are no better for you than the water coming out of your kitchen sink.  It is important to research your water source and see what alternatives there are in your local area! My favorite water is Essentia and I am thrilled to be one of their hydration specialists.  If you have any questions about Essentia or PH water,  find me on Facebook or Twitter.

Information and Facts contributed to Essentia and their documentation I have received as a Water Specialist for Essentia Water. 

Eat Farm-to-Table for You and Your Community

Did you ever think that what you eat could not only benefit you but also those around you? Imagine being able to do good by your community just by eating certain foods. These are the realities of eating farm-to-table. Now before your mind fills with visions of ploughing fields and turning in your stilettos and briefcase for garden gloves and a hoe; you don’t need to grow your own food to eat farm-to-table. I’m talking about eating locally grown food.

What’s In It for You?

Eating farm-to-table offers up loads of benefits for those who make the effort to do it. When you opt to eat locally grown food that comes to your table without all kinds of stops along the way, you get the freshest food possible. What this does is give you food that not only tastes better, but is more nutritious too. According to the Harvard School of Public Health, even foods that follow the highest standards when it comes to post-harvest handling still lose some of their nutritional value when they travel to locations farther away.  The longer time they spend in transit, the lower the nutritional value when it finally gets to you. Shopping locally often means that you’re able to buy the food within 24 hours after it’s harvested so you get to enjoy maximum freshness, nutrition, and flavor.

We all know that when something tastes good, we’re a lot more likely to eat it and this goes for adults and children. Fruits and vegetables that are fresh tend to taste as luscious and rich as they look which makes them a whole lot more appealing. And when it comes to fresh fruits and veggies; the health benefits are endless:

·       They’re low in fat and calories making them great for filling up to keep your weight in check

·       They contain antioxidants that have been linked to a lower risk of cancer

·       Diets rich in fruits and vegetables lower blood pressure and the risk of heart disease and stroke

·       Fruits and veggies are a high source of fiber so you can enjoy better gastrointestinal health

·       Orange fruits and veggies can reduce vision problems thanks to beta carotene and lutein

·       Leafy greens are excellent sources of calcium that strengthen bones and protect against osteoarthritis

Choosing to eat locally grown organic foods also give you the added benefits that come from eating foods that haven’t been treated with chemicals and pesticides, which have been linked to all kinds of conditions, some of which include cancer, Alzheimer’s, and Parkinson’s disease. And, the shorter the distance they travel, the less contaminants they risk coming into contact with for food that’s safer all around.

What’s In It for Your Community?

What you eat isn’t just about you. When you choose to eat farm-to-table you’re benefiting your community and even the world. Here’s how:

·       You benefit the local economy and support local farmers

·       You encourage sustainable agriculture

·       You help send the message to governments that locally grown, organic foods that are free of contaminants are people want

·       You help maintain more green space and farmland in your community

·       Your food doesn’t have to travel as far to get to your plate meaning a smaller carbon footprint thanks to less greenhouse gas emissions

Eating farm-to-table isn’t always more expensive, but when you consider all of the benefits for you and those around you, it certainly does justify the extra few cents you might have to spend sometimes. Eating locally gets you a whole lot more bang for your buck at the end of the day.

You can learn more about nutrition and healthy eating by clicking here.

Adrienne is a freelance writer and author who has written extensively on all things health and fitness for more than a decade. When she's not holed-up in her writing shed researching an article or off interviewing health professionals, she can be found frolicking around her beach town with husband and dogs in tow or splashing about the lake trying to master the stand-up paddle board.

References

·       Healthy & Sustainable Food: Local and Urban Agriculture. Harvard School of Public Health. Retrieved on March 19, 2014, from http://chge.med.harvard.edu/topic/local-and-urban-agriculture

·       Vegetables and Fruits: Get Plenty Every Day. Harvard School of Public Health. Retrieved on March 19, 2014, from http://www.hsph.harvard.edu/nutritionsource/vegetables-full-story/

·       Klavinski, Rita. (April 2013). 7 benefits of eating local foods. Michigan State University. Retrieved on March 19, 2014, from http://msue.anr.msu.edu/news/7_benefits_of_eating_local_foods

·       Food and Your Bones. National Osteoporosis Foundation. Retrieved on March 19, 2014, from http://nof.org/foods

"Clap along if you feel like happiness is truth…"

One of my new songs on my running playlist is “Happy” by Pharrell. That song always get’s my morning workout going strong and puts a huge smile on my face!

“Clap along if you feel likehappiness is the truth…”

There’s a great article posted by fabfitfun that I came across today, sharing 15 tips that will put a smile on your face and take you to your happy place! 

Here are some of my personal favorites from their list:

Just Dance!

Dancing is something that has always made me happy and I fit in as many classes as I can. But you don’t have to take a class to dance- put on your favorite song, dance around the room for a few and you’ll see how you can boost your mood in those few quick minutes- try it as soon as you wake up and you’ll start your day off right!

Make a Happy List!

I like this idea and I’m going to do it for myself today. It’s so simple: make a list of everything you love. People, places, color, songs…anything! The article says to see how many you can come up with in 10 minutes, carry the list with you all day and reread it every time you want a boost of happy!

Hug It Out!

Squeeze a friend or loved one, they say for at least 6 seconds, and you can’t deny feeling warm and happy!

Eat Chocolate!

Studies show chocolate works to cheer you up by releasing feel-good neurotransmitter, serotonin, in the brain. Choose dark chocolate with 75% - 85% cacao and look for raw, organic, or fair trade so that the sweets you’re eating are unprocessed and sustainable as possible. Yum!

Other ways to boost your daily dose of happy include looking at photographs of you and your friends, plying outside like a kid, a quick workout or walk, and even watching youtube videos of puppies!

 Read the article on the fabfitfun website, along with so much more, HERE! 

Yummy Garden Ministrone Soup with Kale!

Today I was inspired by beautiful veggies I purchased at the Farmer's Market on Wednesday and I wanted to share one of my favorite ways to use my fresh veggies to make a dish I can eat all week long. :) This soup includes more than 2 servings of muscle-protecting, antioxidant-packed veggies! It's great to support your healthy lifestyle and refuel you after hard core Pilates workouts!

Originally found in Men's Journal, I've tweaked this soup to make it leaner and tastier, while keeping 16 grams of protein per serving!

Try out my version of this recipe below and let me know what you think!

Garden Minestrone Soup with Kale:

What you need:

- one 14 ½ oz. can of diced tomatoes with juice

- one 15 oz. can of garbanzo beans (rinsed, drained)

- 4 cups low-sodium vegetable broth

- 1 large carrot (chopped)

- 3 celery stalks, more if desired (chopped)

- half of a sweet onion (chopped)

- 3 garlic cloves, more or less, depending on your preference (crushed)

- 2 cups baby kale (or any type of kale!)

- salt and pepper to taste

- 1 handful fresh basil (to throw on top at the end)

What to do:

-Combine all of the ingredients (except for the kale, salt and pepper, and basil) in a large pot and bring to a boil.

-Reduce heat and simmer, covered for about 40 minutes.

-Add the kale and cook for about 10 more minutes.

-Season with salt, pepper, and fresh basil on top.

-Enjoy!!

(This soup keeps in the fridge easily, and is a quick and healthy lunch to bring to work for the whole week!)

Nutritional Info: 282 calories per serving, 5 grams of fat, 55 grams carbohydrates, 17 grams of dietary fiber, 16 grams protein

Natural Weight-Loss and Super Food

Buckwheat, despite its name, is not a type of wheat, but actually a fruit seed. This gluten-free, low glycemic index, complex carb is cultivated for its grain-like seeds from the plant, named “fagopyrum esculentum.” Buckwheat is related to sorrels and rhubarb, and is a great source of protein and minerals (like magnesium). It’s also really high in fiber, which helps fill you up faster and suppresses your appetite, aiding in weight loss.

Similar to the size of wheat kernels, but in a triangular shape, buckwheat comes in many different forms. Most commonly, it’s sold after the outer hull is removed with special milling equipment, and is roasted. This form of buckwheat is called “kasha.” You can buy it in the bulk section of your local market, or in a packaged container. You can also find buckwheat ground into flour form to use for baking. It’s a great substitute for wheat, oats, rye and barley.

Some interesting facts about your new favorite Superfood:

Buckwheat is heart healthy. The phytochemicals, which protect against disease by acting as antioxidants, found in buckwheat help protect against heart disease.

Buckwheat helps protect breast cancer with its ample amount of dietary fiber. The fiber also improves your digestive health and prevents blood sugar fluctuations.

Buckwheat helps lowers high cholesterol and high blood pressure.

Buckwheat is a rich source of antioxidants, especially rutin, and vitamins, like Vitamin E.

Give buckwheat a try! Use buckwheat flour to make gluten-free baked goods, or pancakes. Cook up a pot in the morning and swap out your usual oatmeal. Add cooked buckwheat to sups or stews to make them heartier. Please share with me what you like about this amazing substitute for wheat, oats, rye, and barley. And have fun in the kitchen!

¼  cup of uncooked Buckwheat has 142 calories, 5g of protein, 31g of carbohydrates (3g dietary fiber, 0g sugars) and 1g of fat.

If you can’t find it at your local market, here’s a great brand to purchase from online: RedMills.