Encouraging Health and Happiness

Author Archive

Superhero’s for your Gut

I recently saw the new Batman Movie ” The Dark Knight Rises”   Christian Bale once again struggles to keep Gotham City safe from Crime and Harm to citizens.

  • Did you know that certain foods you eat, destroy your gut and it’s ability to fight off infections, weight gain and zapp your energy and moods?

Get  some Superhero’s in there to kick some bad guy booty and clean up your gut!

They’re called Pro-Biotics ( they mean  literally “for life”)

The best and most powerful enzymes – are found in fermented foods

EAT FERMENTED  VEGETABLES!

Get  thinner, gain energy,  reduce bloat and digestive issues, and boost your immune system! (more…)

Advertisements

Olympic Foods – What world class athletes need

I decided to celebrate the Olmpics this year with an Opening Party!

My husband and I had some friends over and watched the Opening Ceremonies from London with some amazing foods!

OLYMPIC FOODS!  – stay tuned this week for recipes!

1.  Jicama Watercress salad with citrus vinagrette

2.  Black rice and mango salad

3.  Cinnamon beef

4.  Fish

5.  guacomole (avocado)

6.  corn on the cob

7.  pickled onions

8.  corn tortillas

Foods world class athletes eat.  Why?

 

These foods increase

  • circulation
  • energy
  • heart health
  • cellular metabolism
  • immune system
  • mineral absorption
  • bone density
  • digestion

they also decrease

  • inflammation (overtraining induced)
  • weight gain
  • oxidation (from bad foods and pollution)

Jicama Watercress salad with citrus vinagrette 

Why athletes eat it:

Jicama Anti-inflammatory, high in B vitamins, potassium, iron, magnesium, increases cellular metabolism (a must for endurance athletes)

Why you eat it:

it’s loaded with all sorts of healthy benefits including vitamin C, lots of iron, and a dietary fiber called inulin that speeds up your digestive system!  The best thing about eating it?  Virtually no calories!

Watercress 

A study published in the British Journal of  Nutrition reports that eating a small amount of this leafy green each day raised  levels of key antioxidants that fend of damage caused by exercise. – Overtraining causes stress on the body and inflammation

Why you eat it :

Decreases inflammation and oxidants from bad foods and environments.

This salad is chock full of nutrients and deliciousness – Read on for recipe!

(more…)


Breakfast Club, Final Meeting!

Are you eating breakfast?  Could it be better?

Last week I posted options for rushed days, to keep your sanity, energy and pant size (or DROP ONE!)

This is the last of the breakfast club!   I have given you two more options.
For more relaxed days and in-between days.    Get on the breakfast train!

All Olympic Athletes eat breakfast!  Be awesome and beautiful, join the club!   Read on

(more…)


Breakfast: No Time? No Worries!

FAIL PROOF BREAKFAST OPTIONS    

Every day is different – Right?  Just like our Seattle Summer Weather we never know what the day will bring.  You may hit the snooze button too many times and sit bolt upright in a panic.  You may wake up early and have the day off.  Or you may just have a typical day where you have just enough time – but no extra.

Since Time is the common thread here to a good breakfast.  I have made three options for you.  This is my week last week and what I had to work with.

Biggest take away here – is always have a prepped option, for your no-fail plan!

Day 1 :  Busy Day – no time!

I rarely wake up late.  I cherish my sleep and usually get to bed by 9:30 – but this morning, I surfed the web a little too long, and hit snooze a few times – OOPs!

No time!  What to do for breakfast?

– Before I take the dog around the block, I pop a waffle in the toaster, smear some almond butter on it and grab a banana.    The best waffle choice I have found is nature’s path – I love the Chia Plus and Buckwheat Wildberry.

Either one gives you fiber, whole grains, low in sugar, mod in carbs.  great for a slender waist and high energy.   Almond Butter gives you more protein and keep you full longer.  Look for kinds with nothing else added.  Ingredient label should say: Almonds – THAT’S IT!  1 tbsp is plenty.  Remember you will burn this off by lunch.

 

image

Let’s say – I was in such a rush I forgot my waffle.  That’s when I grab a Pro-Bar , superfood slam.  I love this one!  That way I’ve already started my day with some greens, fiber, protein and healthy carbs – to rev up my metabolism and keep me going till lunch.   I always buy 2 a week – keeping one in my bag and one in my glovebox.   Fail Proof!

 

image

Stay tuned  for other breakfast on not so harried days!

 


Legs up the Wall, Easy and necessary!

sit close to wall – knees bent and arms around knee- rt shoulder and knee pressed against wall – then turn onto your back. Adjust accordingly. Keep back flat and legs straight – bend knees if too intense

The previous post on Flexibility is and awesome and much needed post! This has been a recent focus in my weight loss group class – COVER SHOT.   Did you know that if you are more flexible, you will gain more muscle?  And that more muscle burns more calories?   To burn brighter.. learn to lengthen and let go ( stay in the stretch.. try 2 mins per stretch)

Last Wed ( 7/ 18) We were joined by Jasyoga http://www.jasyoga.com  
Erin Taylor, Owner and RYT , along with associate Kendra – let participants through a stretching sequence and letting go exercises, to release tension and stress in both their body and mind. With more flexibility you can strengthen much more and reduce setbacks.

One exercise – Super simple , than ANYONE can do every night – legs up the wall.

Contact Erin Taylor at http://www.jasyoga for info!


Join The Breakfast Club

Last week I posted an entry on beautiful people (surfer’s) and what they eat.  One big component to a great body is BREAKFAST!

Listen to your mother – Eat your breakfast!  If you would like

1.  Clearer thinking

2.  Weight Loss

3.  Better mood  thourghout the day

4.  More Energy

5.  More Money and Friends

Allright – # 5 is not guaranteed, but if you  are thinking clearer and have more energy and better mood at work – you definitly should be in the running for a raise and people should be flocking to you !

If you’re not eating breakfast  within the first couple hours of your day  I challenge you to

Check yourself before you wreck yourself!

Smart and Gorgeous people eat breakfast!

Read on for easy ways to join the club and get results!

(more…)


Get a surfers’ bod!

  Surfer’s bodies are gorgeous!  They are long and lean and strong!

 

With nice defined muscles and not bulky – also these wave riders are glowing!    Yeah this could be the sun and surf – But they also fuel up for this demanding sport – for that they need energizing grains, high vitamins and minerals and protein!

 

Keep your Energy high and waist line down with these great meals. 

Make ahead and keep on hand for great take to work or travel options!

I have found two great recipes- both chock full of anti-oxidants, fiber, nutrients, metabolic boosting and energy boosting!

1.  Bon Appetite- Surfer Granola  July 2012

2.  PCC Indonesian Rice Salad – tons of beautiful color and flavor!  I can’t wait for lunch tomorrow!

Read On for recipes!  

Oh – and if you need a guide to your getting to your kick ass physique and eating habits to brag about – contact me!  New workshops in both group training and nutrition this Sept!

Bcurran@macseattle.com

(more…)