Home for the Holidays

Greetings friends!

So the past two weeks I gave you info on how to work out and eat during this crazy exciting time of year! I will now leave you with those tools to keep your fitness game strong and your meals on point for the next two weeks until I return from holiday cheer and family fun!
Have a very happy and safe holiday and New Year.
CHEERS! 

Dont let the holidays ruin your healthy eating

It's the most wonderful time of the year! The holiday season has officially begun and it is time for gatherings, parties, and hang outs of all sorts!  What comes along with the holidays and parties is LOTS of yummy food; appetizers, meals, desserts, and drinks galore.  Although all of this is great, it is not the best for your healthy eating habits or your waistline.  Don't let the anxiety of overeating put a damper on your holiday spirit.  There are many ways to enjoy everything while keeping it under control. 

HERE IS HOW...

1. Contribute to the party- bring your own healthy dish so you know there is something you can indulge in.
2. Eat the healthiest things first- fill up on lighter fares such as vegetable appetizers and soups. By doing this, you may be too full to load up on heavy main courses.
3. Don't linger around the food- when you are chatting with guests, if you stand within arms length of foods, you are more likely to munch while you talk.
4. Eat before you go- if you have time and you know where you are going will have way too many unhealthy options, have a snack before, fill up on something healthy!
5. Manage your portion size- when filling up your plate, use a small appetizer size plate that way you wont be able to fit more than a sample of each dish. 
6. Wear tight clothes- if you are wearing a fancy new outfit that fits just right, you are not going to feel comfortable stuffing your face with food. 
7. Keep one hand busy- if you hold a drink or purse in one hand, it will be less likely that you are constantly reaching for food. 
8. Don't beat yourself up- if you do indulge a little too much... relax! It is not the end of the world, step up your exercise, be very conscious in the next few weeks, and you are good to go!

ENJOY the Holidays and spread around some cheer!

How to stay fit through the Holidays

December is finally here, all of the holiday lights and cheer are starting to make more sense and we all have a full month of family, friends, parties, and lots of eating and drinking.  It is easy to let this time of year throw you off your fitness track.  We all get really busy, traveling near and far, and it is very hard to keep a schedule.
There are simple ways to prevent this from happening and here is how!

CHECK OUT LOCAL DEALS
Wherever you are going there is bound to be some sort of gym or fitness studio.  Before you hit the road, check out what your destination has to offer.  Most places will offer free first time deals or some sort of discounted rate.  Find out what is around before you go so you can schedule a workout into your trip.

EASY ONLINE VIDEOS
Many fitness trainers and even studios offer classes online.  You can find live streams, recorded workouts and even sites that let you custom build a routine.  My very best friend Elise Joan, has an amazing website where you can customize a work out around what you want to work on and also how much time you have!  Check her out at http://elisejoanfitness.com/ (you even get a free trial)

RESEARCH EASY TO FOLLOW WORK OUTS
With the wonderful world of fitness combining with the internet, it is very easy to look up work outs that have easy to follow instructions.  Most of these work outs don't even require any equipment!  I have made an easy and effective routine that you can take anywhere. 

PLANK WITH KNEE TO ELBOW

The exercise targets the core, specifically the obliques, to build strength and increase stability.

Begin in the top of a pushup position with hands directly beneath your shoulders.

Tighten your abs and bring one knee to the outside of the same arm, pausing for a moment before straightening the leg back behind you. Keep the leg elevated and repeat the movement.

Make sure you squeeze your abs as you bring your knee forward.

10 ON EACH SIDE

STANDING HIGH KNEES

Great cardio to get the heart rate pumping!

Works your quads, glutes, abs, hamstrings, and hip flexors.

1.    Stand straight with the feet hip width apart, looking straight ahead and arms hanging down by your side

2.    Jump from one foot to the other at the same time lifting your knees as high as possible, hip height is advisable

3.    The arms should be following the motion

4.    Touch the ground with the balls of your feet

DO FOR ONE MINUTE

PLANK JUMP

Increase strength in your arms, shoulders, and back.

Hold a plank position with shoulders stacked over wrists.  Body stays flat with shoulders in line with hips.  Jump both feet out to the side and back in at the same time.

DO 20 JUMPS

SQUAT HOLD BURPEE

awesome leg workout, they elevate the heart rate for a high caloric burn, & they force you to use your core in order to get up & down as quick as necessary.

Come into a squat position and hold for 5 seconds.  Then drop to the ground into a push up position & QUICKLY pop back up to that squat hold w/out letting your body come above a low squat position.

DO FOR 60 SECONDS

TOE TOUCH CRUNCHES

Lie down on the floor, back to the ground. 

Lift your legs straight up the sky with only a slight bend in your knees.

keeping your lower back pressed against the floor, slowly lift your torso and use your hands to try and touch your toes

keep shoulders lifted from the ground.

DO 50 TOUCHES

Healthy Holidays

The Holidays are my favorite time of year!  Everyone is in good spirits, you spend time with family and friends and you also eat and drink your most favorite things.  The Holidays do not have to scare you, they dont have to ruin all the hard work you have put in and destroy your diet.  Instead of stressing, I want you to be grateful.  Be grateful for the people in your life, the foot on your plate and the body that allows you to do amazing things.

Here are some easy recipes to help keep your Thanksgiving meal on point!

BULGUR STUFFING WITH CRANBERRIES
Ingredients
1 tablespoon extra-virgin olive oil
3 cups chopped onions
1 cup chopped celery
1 clove garlic, minced
1/2 teaspoon cinnamon
1/4 teaspoon ground allspice
2 cups bulgur, rinsed
3 cups reduced-sodium vegetable broth
1 bay leaf
2/3 cup dried cranberries
1/4 cup orange juice
2/3 cup chopped hazelnuts
1/2 cup chopped fresh parsley 

How To
1. Heat oil in a large pan over medium heat. Add onions and celery; cook, stirring often, until softened, 5 to 8 minutes. Add garlic, cinnamon and allspice; cook, stirring, for 1 minute. Add bulgur and stir for a few seconds. Add broth, bay leaf and salt; bring to a simmer. Reduce heat to low, cover and simmer until the bulgur is tender and liquid has been absorbed, 15 to 20 minutes. 

2.While this is cooking, combine dried cranberries and orange juice in a small microwave-safe bowl. Cover and microwave on high for 2 minutes. Set aside. 

3. Toast hazelnuts in a small pan over medium-low heat, stirring constantly, until light golden, 2 to 3 minutes. When the bulgur is ready, add the cranberries, toasted hazelnuts, and parsley; fluff with a fork.


MASHED SWEET POTATOES
Ingredients
2 sweet potatoes, peeled and cubed
1 1/2 teaspoons cinnamon
1 teaspoon nutmeg
1 1/2 teaspoons non-dairy buttery spread
2 tablespoons maple syrup
1/2 cup almond milk

How to
1. Boil the sweet potatoes until tender, about 15 minutes.

2. Strain the potatoes and transfer them to a large bowl.

3. Mash the potatoes with a fork.

4. Add the remaining ingredients and stir well.

Omega Fatty Acids

Omega fatty acids are essential fats that your body needs in order to function well!  I know, the thought of fat is scary, it has been made out to be the enemy, and everyone wants to avoid it.  
The body needs these fats for functions such as... 

• anti-inflammatory 
• strengthen cell membranes
• healthy oil production
• mood and hormone regulation
• brain and nerve health

The body cannot make these fats, the only way to get them is through food. 

There is also growing amounts of evidence that these fats help protect against heart disease, diabetes, alzheimer's, and age related brain degeneration.  

The first important type is Omega-6.  These come in the form of linoleic acid and can be found in plant oils as well as nuts and seeds.  

Omega-3s come from fatty fish as well as walnuts and flaxseed.  

Here is a full list of foods that will load you up with GOOD/HEALTHY fat :) 

• algae
• hemp
• chia seeds
• ground flax
• sunflower oil
• trout
• salmon
• walnuts
• sardines
• nori
• soybean oil

Now lets get cooking

WALNUT CRUSTED SALMON

Ingredients

• 4 salmon fillets (4 ounces each)
• 4 teaspoons Dijon mustard
• 4 teaspoons honey
• 2 slices whole wheat bread, torn into pieces
• 3 tablespoons finely chopped walnuts
• 2 teaspoons canola oil
• 1/2 teaspoon dried thyme

• Directions

  1. Preheat oven to 400°. Place salmon on a baking sheet coated with cooking spray. Mix mustard and honey; brush over salmon. Place bread in a food processor or blender and  pulse until coarse crumbs form. Transfer to a small bowl. Stir in walnuts, oil and thyme; press onto salmon.
  2. Bake 12-15 minutes or until topping is lightly browned.
  
  
• BLACK BEAN AND HEMP SEED BURGER
• Ingredients
• ·       2/3 c. black beans
  ·       1/2 c. hulled hemp seeds
  ·       3-4 Tbsp minced mushrooms
  ·       1 Tbsp. minced onion
  ·       2 Tbsp. diced parsley
  ·       2 Tbsp. chickpea flour 
  ·       1 Tbsp. coconut flour
  ·       2 Tbsp. ground flax meal
  ·       6 Tbsp. water
  ·       1/2 tsp. cumin
  ·       1 tsp. garlic powder
  ·       1 tsp. chili powder
  ·       1/2 tsp. smoked paprika
• Directions
• 1.    Start of by mixing the ground flax meal and water in a small bowl. Set aside
  2.    Place black beans in a food processor or blender and pulse. 
  3.    Add black beans to a mixing bowl. Stir in remaining ingredients. 
  4.    Add in flax egg.
  5.    Form into 4 big patties and place on plate.
  6.    Heat up a medium skillet and spray well with cooking spray. Place patties in pan and cook about 5 minutes each side. Outside should be crisp!
  7.    Serve with your favorite bun and add any toppings you like. Enjoy!

• 
  

The scoop on B vitamins and how to get them in your diet

Vitamin B complex. which includes B1, B2, B3, B5, B6, B7, B9 and B12, is often labeled as an energy booster. Beyond its ability to convert food into energy, B vitamins are essential for growth, development and other important bodily functions.

VITAMIN B1 (Thiamine)

• important for energy production
• supports nervous and digestive function 

You can find this in black beans, brussel sprouts, lentils, nuts, peas and sunflower seeds.

VITAMIN B2 (Riboflavin)

• aids in cell production and cell growth

In order to get this, stock your plate with mushrooms, eggs, spinach and tempeh.

VITAMIN B3 (Niacin)

• keeps skin calm and moisturized
• essential for DNA repair

Find this vitamin in asparagus, peas, sardines, and wild salmon.

VITAMIN B5 (Pantothenic acid)

• helps maintain skin moisture
• keeps hair strong

For looking healthy on the outside, eat up avocado, mushrooms, eggs and potatoes.

VITAMIN B6 (Pyridoxine)

• essential for regulating sleep, mood, and appetite
• helps prevent dry skin
• supports healthy hair

There are lots of great foods filled with this B vitamin... banana, hazelnuts, pistachios, potatoes, spinach, sunflower seeds and salmon.

VITAMIN B7 (Biotin)

• supports healthy hair and nails
• nourishes adrenals
• essential for healthy metabolism

Get all your Biotin needs from almonds, avocado, chard, legumes, eggs and salmon. 

VITAMIN B9 (Folate)

• helps repair cells and synthesize DNA
• essential for healthy pregnancy 

Keep your body nourished by consuming asparagus, brussel sprouts, chickpeas, leafy greens, and lentils.

VITAMIN B12

• important for metabolism, energy and brain function

This is the hardest to find in healthy foods so some great choices are oysters, eggs, sardines, and salmon. 

WHOLE GRAIN RASPBERRY BAR
Perfect for an on-the-go breakfast or snack, these tasty bars are low in the calorie department, but full of a range of B vitamins and healthy fats from flax seeds, walnuts and wheat germ.

Ingredients

Cooking oil spray
2 cups whole-wheat flour
1/2 cup wheat germ
1/2 cup granulated sugar
1/2 teaspoon salt
2 sticks butter, cut into 16 pieces and softened
1/2 cup old-fashioned rolled oats
1/2 cup walnut pieces
1/4 cup light brown sugar
2 tablespoons ground flax seeds
3/4 cup sugar-free raspberry jam
3/4 cup fresh raspberries
1 tablespoon lemon juice

Preparation

1. Preheat oven to 375° F. Grease the pan with cooking spray.
2. Whisk the flour, wheat germ, granulated sugar and salt in a large bowl. Beat in 14 tablespoons of butter with an electric mixer on low until the mixture looks like wet sand, about 1½ minutes. Reserve 1¼ cups of the mixture for the topping and put the rest into the pan. Use the bottom of a measuring cup to press it into an even layer. Bake the crust until the edges begin to brown, about 14-18 minutes.
3. Mix the rest of flour mixture with the oats, nuts, brown sugar and flax seeds. Add the remaining butter and pinch the mixture with your fingers into small clumps.
4. In a separate bowl, lightly smash the raspberries, jam and lemon juice together.
5. Spread the berry mixture over the hot crust and sprinkle the crumbs on top. Bake until golden brown, about 22-25 minutes.

QUINOA VEGGIE CHILI

low-calorie, high-nutrient ingredients including quinoa, pinto beans and black beans, this healthy recipe is both comforting and filling. A one-cup serving packs 17 grams of vegan protein and 12 grams of fiber. To add in vitamin B6, top the chili with some sliced avocado! 

Ingredients

2 15-ounce can black beans, drained and rinsed
1 15-ounce can red kidney beans, drained and rinsed
1 15-ounce can corn kernels, drained and rinsed
1 15-ounce can fire roasted diced tomatoes
1 cup quinoa, uncooked
3 cups vegetable broth
1/2 medium onion, chopped
1 poblano pepper, chopped finely
1 medium green pepper, chopped
1 tablespoon cilantro, minced
2 cloves garlic, minced
3 teaspoons chili powder
1 teaspoon onion powder
1 teaspoon garlic powder
1 teaspoon cumin
1/2 teaspoon salt
1/2 teaspoon ground black pepper

Preparation

1. Place all ingredients in large stock pot and over medium-high heat, bring to a boil.
2. Let simmer for 40-50 minutes uncovered

Yoga retreat in Mexico and how it changed me.. By Laurel (special guest!)

Greetings health nuts!  My name is Laurel and while I’m no certified professional,

Alex is a good friend of mine who was gracious enough to allow me to share a guest

post with you all this week.  I recently took an 8-day trip to beautiful Puerto Vallarta,

Mexico with my yoga studio, Modo Yoga LA, for a retreat at Xinalani that was

undoubtedly life changing.  The knowledge I obtained there went so far beyond the

realm of just yoga that I felt deeply inclined to share what I learned with others.

Here I’m going to highlight one of the most buzzed about topics in the health world

today that we covered: meditation.


If you’re like me, you have a pretty substantial knowledge of health, fitness, and

well-being.  You shop locally, eat organic, stay away from sugar, exercise regularly,

and down right take care of your body to the best of your ability.  You read

newspaper articles, stay up-to-date on wellness blogs (particularly if you’re finding

yourself here on this webpage), follow all the latest trends via social media, and

have a general understanding of what it means to be healthy in this day and age.

And while all these things are great in terms of taking care of our

bodies—decreasing risks of heart disease, stroke, obesity (just to name a

few)—what about taking care of our minds?  Sure exercise gives us endorphins

which are, without a doubt, great for our mental health, but what happens when that

surge of serotonin dies off and we’re left to deal with the rest of our day?  The fact of

the matter is: taking care of ourselves physically can only do so much; if we want to

live long, fulfilled lives and still stay active in both our bodies AND our minds, we

absolutely MUST make it a priority to start embracing meditation.


Meditation is a practice that has been around for thousands of years and has been

repeatedly scientifically proven to benefit our overall health and well-being by

reducing anxiety and aging, improving metabolism and brain functioning, helping

sleep patterns and stress levels, and overall making us more genuine, focused,

happy human beings.  It has been said that those who have a steady, regular

meditation practice are thought to be some of the most successful people out there.

Not only does it improve our lives on a mental, physical, and emotional level, but it

also provides us with a deeper connection to the spiritual world and to our higher

self.


Beyond what we already know about meditation, here’s what my experience has

looked like: dull, lacking, and full of resistance.  No matter how hard I try or how

much I will myself to make it a part of my day, I can’t seem to get that overactive,

chatty little voice in my head to pipe down and quiet itself enough to be able to slip

into that zen-like state that others so often speak of.


Here’s the catch: meditation isn’t always easy (surprise!!! – bet you didn’t see that

one coming).  In fact, for most of us, it’s a real challenge – even MORE the reason

why we should embrace it.  I’ve spent countless years chalking up all the excuses in

the world I can think of why meditation is not “for me” (I’m too ancy, I have to be

moving, I can’t sit still—you name it) but while being on this beautiful retreat in the

jungles of Puerto Vallarta, Mexico, I had a calling to start embracing change (if I

wasn’t going to do it there, then where else was I going to?)  My “aha” moment

occurred when, during one of our group discussions, our resident nutrition

consultant said to us, “what’s gonna happen when you’re 80 years old and that

youthful, active body you spent so many years working to maintain isn’t able to

function because your brain is a vegetable?”  Ding ding ding!  A lightbulb went off

inside me.  This was my time.


So how did I make the rough transition from meditator to non-meditator that so

many of us are resistant to?  Well, I started small.  5 minutes a day when I first woke

up in the morning gradually increased to 10 minutes, then to 15.  Additionally,

letting go of any expectations I may have had about the process.  The truth is, there

is no right or wrong way to meditate.  Some people are better at it in the morning

rather than at night, some people need a mantra to repeat so that they can have

something to focus on other than just the rise and fall of the breath.  But making it a

point to find what works for you and to do it consistently is what will help build

your meditation practice and thus, your mental health.


I can’t reiterate enough how beneficial this practice is to maintaining a healthy

mind, body, soul, and spirit (amongst other things).  While my time spent on this

yoga retreat was full of several different transformative and humbling experiences,

what I walked away from it with and what resonated with me most was my desire to

embrace change, stop giving so much of my energy away to other people and start

harboring more of it for myself so that I can find what I truly want out of life and

what will make ME happy.  That, I found, came in the form of meditation.


If you are ever interested in taking a yoga (or any kind of life) retreat, I highly

recommend it.  Never in a million years did I expect to find myself on one of these

kinds of trips but I am so incredibly grateful that I did.  By pushing myself beyond

my limits, facing my fears, and releasing my mind of any/all expectations I may have

had for my experience, I gave myself what was by far one of the most challenging

and yet most rewarding gifts I ever could have given.  I can only hope that I will

continue to see the effects of it for years to come and inspire others to do the same.

Namaste.