January is finally over and you may find that you need to dig a little deeper (or a lot deeper) to stay motivated when it comes to exercising and staying on track. Cold days can make you want to curl up in bed wearing fleecy pyjamas, covered in toasty blankets with a big cup of camomile tea (with a splash of cashew milk for me please). Ahhh that sounds nice.
And it is nice.. for a couple days, but if you are like me, a few too many days of inactivity can make you feel tired and sloth like. Getting in daily activity despite the chilly weather is important for your physical and mental health. How can you get motivated??? MUSIC. I find nothing more motivating then an awesome playlist or a juicy podcast.
As a group fitness instructor I tend to think classes are the best motivation, but I know not everyone is a class person and with crazy winter weather it isn't always possible to make it into the gym. So next time there is a snow day pull out these playlist and get moving.
You do not have to be a vegan or vegetarian to benefit from eating a more plant based diet. In fact many people these days are mixing a plant based diet with high quality animal proteins. Study after study has proved the power of plant foods. Eating whole foods from the earth (aka lots of fruits and vegetables) is scientifically proven to help prevent a variety of chronic diseases and conditions. Plants provide high amounts of fibre and potassium which can prevent heart disease and regulate blood pressure. Also, removing processed carbohydrates and replacing them with plant based carbohydrates/whole food sources help prevent and reduce the risks of diabetes, obesity and more.
Has this ever happened to you? You are feeling good, feeling pretty damn fit and thinking that maybe all this clean eating and active living is finally starting to pay off! And then..dun dun dun... you weight yourself. The numbers haven't gone down or even worse... they have gone up!!! You instantly start to feel panicked. Are you living in a fantasy world where you are actually getting bigger and bigger each day and you don't even know it?!
Cue a mental meltdown and all your worries and negative thoughts spiralling out of control aaaaahhhhhhhhhhh...... and scene, your day is ruined.
Ok, calm down. I am sorry if you were triggered there, but I am here to tell you something I want you to remember forever....IT DOESN'T MATTER HOW MUCH YOU WEIGHT. So stop worrying about it.
2018 VIBE: Why how do you see yourself?
"Health, wealth, beauty, and not created; they are only manifested by the arrangement of your mind--that is, by your concept of yourself, and your concept of yourself is all that you accept and consent to as true."-Neville
I always include the following in my great BIG bowl of goodness!
Greens: spinach, romaine, arugula, kale, mixed greens, romaine, sprouts.
Proteins: beans, quinoa and lentils, hemp seeds, nutritional yeast.
For non Vegans: farm fresh eggs and wild-caught fish, animal proteins.
Healthy fats: avocado, olives, nuts, seeds, Tahini.
Rainbow Veggies: carrots, bell peppers, cucumbers, beets, broccoli, cauliflower; any veggies you have on hand work just fine.
Carbohydrates: sweet potatoes, squash, white potatoes, quinoa, brown rice, wild rice, beans, corn.
Dressings: Hummus, tahini, apple cider vinegar, fresh lemon or lime, fresh salsa or pico de gallo.
I am seriously addicted and obsessed with Vegan kale caesar salads and lets face it that is a pretty good/nerdy thing to be addicted to (don't worry I am not as boring as I seem). The Problem is the amount of money I spend buying these gralicky masterpieces in restaurants every week! Well, that is why I have started to make my own at home versions and if you know me, the recipe is going be user friendly and easy because as you know...I don't love to cook, but I LOVE to eat. Here is my twist on a vegan caesar salad xo
Golden Milk is not only delicious on a cold winter's night, it also packs in many health benefits. Turmeric itself is an anti-inflammatory, it is antibacterial and it is antimicrobial, making it an extremely healing spice. Some of my arthritic or immune deficient clients have experienced amazing results from using this wonder spice as a daily supplement.
This winter salad is a win in so many ways. It is inexpensive as the root vegetables are local and in season right now. It is also super simple to make and takes minimal prep time. I served this salad last night at a casual dinner and it was a hit. Give it a try!
Poke bowls are almost like a deconstructed sushi maki roll . Typically these bowls are made with sushi grade raw fish, I chose to make my poke bowl vegan by using extra firm tofu. You could use cooked salmon, shrimp or scallops if you would like to use fish as your protein but do not want or have access to sushi grade fish (note: you cannot eat all raw fish-research before you use raw fish). This bowl was super easy to make and really good! I hope you enjoy!
What is a balance bowl? It is a bowl jammed packed with micro and macronutrients. It has a perfect mix of carbs, protein and fat and all of the ingredients are from the earth. It can be vegan, paleo, local, seasonal or let's just say it is Magically full of Whole Foods. Whatever you call it, I think you will love it!
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