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Summer Sprint Final Stretch!

Cheers! You’re in the final stretch to feeling stronger, more confident and beautiful!

 

Be Proud of your Commitment

Though the challenge is ending this week, your commitment is not! You are at the critical point of forming a habit with your routine. Consider what you’ve been able to accomplish during these past few weeks, and how your body and mind feel. Did you stay in thigh-work without breaking, and perhaps even work a little lower? Did you complete that final pushup, and maybe discover that you really can do a few more on the balls of your feet than you thought? Did you get a better night’s sleep? Marvel in your results, and carry them forward.
 

It’s Time to Restore

 

Hydration

Hydration is the remedy for after a good workout to restore the body’s natural electrolytes.

Avoid: Salt and foods that contain preservatives and flavor enhancers, such as monosodium glutamate, table salt, nitrates and sulfites.

Why: These foods are natural diuretics. Fluids move fluids, so drink lots of water and juice and eat foods that have high water content.

Try: Coconut water, cucumber juice, watermelon juice, kombu kelp, lettuce, zucchini, pineapple and asparagus.

Feeling too Hydrated?

• Make a Cucumber Flush Juice. This juice, which is a natural diuretic, is perfect for those days when you feel like your body is holding a little extra water (see the below for the recipe).

 

Inflammation

Inflammation is the body’s natural response to injury and irritants.

Avoid: Foods common to the American diet, like gluten, refined sugar, caffeine, processed meats and dairy.

Why: Most Americans eat a diet full of inflammatory foods which can lead to obesity, diabetes, stroke, and heart disease.

Try: Eating foods in their natural state (fresh veggies, fruits, seeds, grass-fed meats, organic poultry, herbs) all naturally have anti-inflammatory properties.

Make a Chai-Spice Shake. Loaded with anti-inflammatory properties, this creamy shake boasts the fragrance of garam masala and the natural sweetness of dates. (see the below for the recipe).

 

Natural Pain Reliever

Avoid: Foods that promote inflammation like white sugar, white flour, alcohol. caffeine, processed foods, soda, and foods with artificial flavorings and sweeteners.

Why: Numerous studies have shown curcumin’s anti-inflammatory effects to be comparable to the potent drugs hydrocortisone and phenylbutazone, as well as over-the-counter anti-inflammatory agents such as Motrin.

Try: Ginger’s cousin Turmericcontains the pigment curcumin, which has even more benefits for the body. Curcumin is a completely natural pain reliever, and thus eliminates pain without toxic side effects such as ulcer formation and intestinal bleeding that are possible when taking leading pain-relieving drugs. Incorporate turmeric (juice, pills, powder), Sour cherry juice, Calcium lactate, Traumeel  and Arnica supplements into your diet.

Make Turmeric Ginger Lemonade. Turmeric has long been used to reduce pain and to support digestion and liver health. To keep this powerful anti-inflammatory lemonade a low-glycemic treat, use stevia to sweeten it. (see the below for the recipe)

 

Recipes from Urban Remedy

Recipes are created by Urban Remedy Founder, Neka Pasqaule. These recipes are featured in her book, “Urban Remedy, The 4-Day Cleanse Retreat Book” available at UrbanRemedy.com.

 

Cucumber Flush Juice

 

1 ½ cucumbers

1 daikon radish

2 Granny Smith apple

1-inch knob fresh ginger

Cut the vegetables and apples as needed into pieces that will fit into the chute of your extraction juicer. Then, following the manufacturer’s instructions, juice all of the ingredients in the order given. Pour into a tall glass.

Makes 1 serving

 

Chai Spice Shake

 

1 ½ cups (12 fl oz/375 ml) cashew milk

½ cup (2 oz/60 g) unsweetened shredded dried coconut

4 Medjool dates, pitted and coarsely chopped

½ teaspoons garam masala

3 tablespoons raw protein power (we recommend Sunwarrior brand)

In a blender, combine all of the ingredients and blend on high speed for 45 seconds. The smoothie should be smooth and thick. Pour into a tall glass.

 

Turmeric Ginger Lemonade

2 lemons, peeled

1-inch (2.5-cm) knob fresh turmeric

1-inch (2.5-cm) knob fresh ginger

1 1/2 cups (12 fl oz/375 ml) filtered water

Liquid stevia to taste

If necessary, cut the lemon into pieces that will fit 
into the chute of your extraction juicer. Following the manufacturer’s instructions, juice the lemons, turmeric, and ginger in that order. Flush the juicer with the water
to extract any additional juice from the turmeric and ginger. Pour the juice into a tall glass and stir in the stevia.

 

Want more from Urban Remedy? Use promo code BARMETHOD to receive 10% off your next online order (http://www.urbanremedy.com)

Summer Sprint is in Effect!

We hope you’re enjoying the challenge as well as the recipes and nutrition tips from our partner Urban Remedy. Congratulations on completing your first week!

 

The More Classes You Take, The Better You’ll Feel

A consistent Bar Method routine brings your body into the perfectly delicate balance of muscle soreness and strength. You’ll find that taking class more, rather than less, will help your body recuperate more quickly. This is in large part due to the important stretching that is thoughtfully interspersed throughout class, creating longer, more pliable muscles.

Stick with your commitment – hopefully you’re already seeing the difference in your body. Feeling proud of your commitment and what you’ve already accomplished.

 

#EatTheRainbow

As we all know, working out consistently + eating right will get you to your goals even faster. Our friends at Urban Remedy recommend eating the rainbow! Nature offers a full spread of colored foods for good reason. Each group of fruits or vegetables of one color offers different nutrition. Here’s the shorthand list:

The Reds: Polyphenol neutralizes free radicals and inhibits inflammation; powerful antioxidant.
The Oranges: Beta-Cryptoxanthin supports eye, bone and cell growth; Alpha-Carotene supports the immune system; Vitamin C supports the immune system.
The Yellows: Limonoids might lower cholesterol and help fight cancer; Lutein and Zeaxanthin support eye health; Vitamin C.
The Greens: Chlorophyll rebuilds and replenishes our red blood cells, boosting our energy and increasing our well-being; Vitamin K supports bone and blood health.
The Purples: Indoles may fight against cancerous cells; Anthocyanis are antioxidants that support brain functioning and may reduce the risk of heart disease.

Try the Rainbow

Recipes are created by Urban Remedy Founder, Neka Pasqaule. These recipes are featured in her book, “Urban Remedy, The 4-Day Cleanse Retreat Book” available at UrbanRemedy.com.‬

 

Orange Grapefruit Chia

Packed with vitamin C, energy-boosting chia seeds, and a big dose of omega-3 fatty acids, this tasty juice is guaranteed to get you out the door in the morning.

1 pink grapefruit, peeled

3 juice oranges, peeled

1 tablespoon chia seeds

Cut the fruits as needed into pieces that will fit into
the chute of your extraction juicer. Then, following the manufacturer’s instructions, juice the fruits. Pour into a tall glass, add the seeds, and stir well to prevent the seeds from sticking together.

Makes 1 serving

 

Tricolor Slaw

This beautiful blend of cabbage and kale is great for your digestion and for keeling your GI tract healthy. There is a hefty measure of sesame seeds and oil, which are rich in minerals like copper and magnesium.

1/4 head purple cabbage, finely shredded

1/4 head napa cabbage, finely shredded

1/2 bunch Lacinato kale, finely chopped

2 carrots, grated

1/2 red bell pepper, seed and cut into julienne

1/4 bunch fresh cilantro, chopped

1/4 cup (11/4 oz/35 g) raw sesame seeds

FOR THE DRESSING


2 tablespoons soy-free miso

2 tablespoons cold-pressed sesame oil

1 tablespoon cold-pressed flax oil

2 tablespoons cider vinegar

1 tablespoon coconut palm sugar or maple syrup

1 teaspoon peeled and finely chopped fresh ginger

1/2 clove garlic, minced

To make the salad, in a bowl, combine the purple and napa cabbages, kale, carrots, bell pepper, cilantro, and sesame and toss to mix.

To make the dressing, in a small bowl, whisk together the miso, sesame and flax oils, vinegar, sugar, ginger, and garlic.

Drizzle the dressing over the salad and toss to coat evenly.

Makes 1 serving

 

Beet and Zucchini Carpaccio with Pine Nuts

Simplistic and colorful dish that celebrates the humble beet, which contributes to good liver health, oxygenates cells to increase stamina, calms the spirit, and supports normal blood pressure levels.

1 large beet
1 zucchini, about 5 inches (13 cm) long

Extra-virgin olive oil, for drizzling

1 teaspoon coarse sea salt

3 tablespoons raw pine nuts

Using a mandoline or a sharp knife, slice the beet and zucchini as thinly as possible.

Transfer the beet and zucchini slices to a plate, drizzle lightly with the oil, and toss to coat evenly. Sprinkle with the salt and pine nuts.

 

Superfood Sea Salt Trail Mix

This is a simple blend of superfoods rich in minerals and antioxidants. Pack a batch when traveling or otherwise on the go. It keeps your blood sugar balanced and is easy to carry.

1 cup (5 oz/155 g) sunflower seeds

1 cup (5 oz/155 g) shelled pumpkin seeds

1/2 cup (4 oz/125 g) raw cacao nibs

1/2 cup (4 oz/125 g) raw sesame seeds

1/2 cup (4 oz/125 g) dried goji berries

1/4 cup (11/2 oz/45 g) golden raisins or dried currants

1/2 cup (11/2 oz/45 g) dried coconut flakes

1/4 teaspoon Himalayan pink salt

In a large bowl, stir and toss together all of the ingredients until well mixed. Transfer the mix to small zippered plastic bags to tote for low blood sugar moments.

Makes about 4 1/2 cups (8 oz/250 g)

 

Want more from Urban Remedy? Use promo code BARMETHOD to receive 10% off your next online order (http://www.urbanremedy.com)

Sprint To Summer

With Summer just around the corner, it’s time to start finalizing vacation plans, camp schedules, and working to get yourself feeling great on the inside and out! To help, many of our studios are running a Summer Sprint Challenge, where clients are encouraged to take 15 classes and to eat and healthy and clean foods for 21 days (note: some studios may have a slightly different version of the challenge!). Whether you are joining us on this journey or simply working your own program, we’re here to help you feel strong, confident and beautiful for Summer.

 

Set Goals

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Write down what you hope to accomplish by completing the challenge in both the short term and long term: what you would like to achieve in the next few weeks, where you see your ideal self in six months and where would you like be a few years from now. Before you accomplish anything, you’ll have to consciously recognize that you want it. We’d love to hear about your goals in the comments section at the end of this blog!

 

Commit to a Schedule

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The most challenging aspect of any exercise plan is commitment. Bar Method classes generate the best results when taken 3-5 times/week, which gives your body and mind time to absorb new exercises and learning with appropriate muscle recovery. Improve your chances of commitment by scheduling your classes weekly, and treat these blocks of time as you would any important business or personal event! For the Summer Sprint Challenge, push yourself and get into the studio 5 times a week – once you work class into your daily routine it will be easier than you think. And you’ll start to notice a difference in how you feel!

Create Healthy Eating Habits

Over the next 3 weeks, we’ll share healthy recipes and nutrition tips from our partner Urban Remedy, a plant-based organic food company that embodies the belief that Food is Healing. Blending ancient medicinal principals with modern culinary innovation, they offer the cleanest, naturally functional food. All of Urban Remedy’s ready-to-eat meals, snacks and cold pressed juices are certified organic, certified non-GMO, gluten free, and low glycemic. Follow their tips each week and/or jump start your efforts by using the code BARMETHOD for a 10% discount on all food and juices at Urban Remedy online!

Drink Warm Lemon Water

It’s important to start the day with a system booster. Drinking warm, lemon water a is great way to alkalinize the body naturally and to flush your system first thing in the morning.

Make Green Juice

Green juice also helps to alkalinize the body naturally. It’s cleansing and energizing, saturating the body with essential phytonutrients. Phytonutrients, which are simple nutrients that come from plants are some of the most power-packed substances on the planet. For some people, green juice can taste unpleasant, but you’ll find that, as you get accustomed to it, the juice will help reset your body so you don’t experience sugar or caffeine cravings. Try a juice featuring with E3Live, a brand of highly nutritious blue-green algae, for a great energy booster. See our healthy green juice recipe below!

Eggs for Breakfast

Make dishes that provide a good dose of nutrients for energy during the day and that are delicious and satisfying. Eggs boost blood and the yin in your body, are high in Vitamins A and B and are a good source of protein. The yolk, rather than the white, hold this rich array of nutrients. Whenever possible, use organic omega-3 rich eggs from pastured hens. See below for the recipe to Pouched Eggs with Avocado Salsa and Cilantro.

Plant-Based Foods for Lunch

Easting mostly plant-based foods is one of the best things you can do for your health. Plants contain valuable phytonutrients, fiber, antioxidants, vitamin, and minerals. Also great for you is flaxseed oil, which is rich in lignans, antioxidant and essential omega-3 fatty acids. Check out the the below recipe for a Spinach-Hemp-Currant Salad.

Savory and Satisfying Dinners

You’ve had a busy day, we are sure you have an appetite, pick dishes that are savory and satisfying. Try Pad Thai Vegetable Noodles. A Thai classic made with plant-based ingredients. This dish is a bit time-consuming, but worth the effort. Ginger supports digestion and you get a plethora of healing phytonutrients from the zucchini, daikon, carrots, red pepper and herbs. (see below for the recipe)

Recipes from Urban Remedy

Neka + Juice

Recipes are created by Urban Remedy Founder, Neka Pasqaule. These recipes are featured in her book, “Urban Remedy, The 4-Day Cleanse Retreat Book” available at ‪UrbanRemedy.com.

E3 LIVE® ENERGY GREEN

2 kale leaves

1/4 bunch fresh flat-leaf parsley

1—2 cups (1—2 oz/30—60 g) spinach leaves

4 celery ribs

1 cucumber

1 tablespoon E3 Live

Cut the vegetables as needed into pieces that will fit into the chute of your extraction juicer. Then, following the manufacturer’s instructions, juice the kale, parsley, spinach, celery, and cucumber in the order given. Pour into a tall glass and stir in the E3 Live.

Makes 1 serving

 

Avocado Salsa and Cilantro

1 avocado, halved, pitted, peeled, and cut into 1-inch (2.5-inch) chunks

1 cup (6 oz/185 g) cherry tomatoes, halved

Leaves from 1 bunch fresh cilantro, coarsely chopped

Juice of 3 limes

1/4 jalapeño chile, finely chopped

1 teaspoon sea salt

1/2 cup (4 fl oz/125 ml) apple cider vinegar

Filtered water

2 organic eggs from pastured hens

In a bowl, combine the avocado, tomatoes, and cilantro. Drizzle with the lime juice, sprinkle with the chile and salt, and toss to mix evenly. Set aside.

To poach the eggs, divide the vinegar evenly between
2 small bowls. Crack 1 egg into each bowl, taking care not to break the yolk. Let the eggs stand for 5 minutes.

Meanwhile, pour filtered water to a depth of about 3 inches (7.5 cm) into a saucepan and bring the water to a boil
over high heat. When the eggs have stood for 5 minutes, using a whisk, swirl the boiling water to create a whirlpool effect, then carefully slip 1 egg with its vinegar into center of the whirlpool. Continue to swirl the water around the perimeter of the pan until the water returns to a boil. The egg white will begin to wrap around the yolk. As soon as the water returns to a boil, reduce the heat to medium and gently simmer the egg, frequently swirling the water, until the white is just set and the yolk is still runny, about
2 minutes. Using a slotted spoon, gently remove the egg from the water and place it on paper towels to gently blot it dry. Repeat with the remaining egg.

Carefully transfer the eggs to a plate and smother them with the salsa mixture. Serve right away.

Makes 1 serving

 

Spinach-Hemp-Currant Salad

3 cups (3 oz/90 g) loosely packed baby spinach leaves

2 tablespoons dried currants

1 tablespoon shelled hemp seeds

 

FOR THE DRESSING


1/2 clove garlic, pushed through garlic press

1/4 teaspoon sea salt

2 teaspoons extra-virgin olive oil

2 teaspoons unfiltered flaxseed oil

1 tablespoon fresh Meyer lemon juice

To make the salad, in a bowl, combine the spinach, currants, and hemp seeds and toss to mix well.

To make the dressing, in a small bowl, stir together the garlic, salt, both oils, and the lemon juice, mixing well.

Drizzle the dressing over the salad and toss to coat evenly.

Makes 1 serving

 

Pad Thai Vegetable Noodles

1 large zucchini, about 6 inches (15 cm) long

1 large daikon radish
2 large carrots, cut into julienne

1 red bell pepper, seeded and cut into julienne

1/4 cup (1/3 oz/10 g) chopped fresh cilantro

1/4 cup (1/3 oz/10 g) chopped fresh basil

 

FOR THE SAUCE


2 tablespoons almond butter

1/2 cup (4 fl oz/125 ml) fresh lime juice

5 fresh basil leaves

1-inch (2.5-cm) knob fresh ginger

1/4 cup (3/4 oz/20 g) shredded raw coconut, soaked in 1/2 cup (4 fl oz/125 ml) filtered water for 2 hours, then puréed

1/4 jalapeño chile

1 tablespoon gluten-free tamari

1 clove garlic

1 tablespoon coconut palm sugar

1/4 cup (11/4 oz/35 g) chopped Soaked Almonds (page 168)

2 tablespoons raw sesame seeds

Using a spiral vegetable cutter, cut the zucchini, followed by the daikon, into noodles. Transfer the noodles to a large bowl. Add the carrots, cilantro, bell pepper, cilantro, and basil and toss to combine.

To make the sauce, in a blender, combine all of the ingredients and blend on high speed until smooth.

Drizzle the sauce over the noodle mixture and toss to coat evenly. Sprinkle with the almonds and sesame seeds

 

Want more from Urban Remedy? Use promo code BARMETHOD to receive 10% off your next online order (http://www.urbanremedy.com)

Recipe: Banana Chocolate Chip Breakfast Cookies

Are you looking for an excuse to continue eating sweets AFTER Valentine’s Day? We’ve got just the thing! What if a cookie could be so healthy, it could double as a grab-and-go breakfast? STOP. IT. Right?

bananacookies

 

Check out this recipe from Sally’s Baking Addiction – Banana Chocolate Chip Breakfast Cookies. I often have these lying around the house for after school snacks. They’re gluten free, use no refined sugar, no butter and taste GREAT!  Use rolled gluten-free oats from Bob’s Red Mill and pulse them in the food processor so that they’ll cook up just like quick oats. A healthy substitution for the optional almonds is flax seeds.

 

Ingredients:

·       2 and 1/3 cups (190g) quick oats (not whole oats)

·       3/4 teaspoon salt

·       1 teaspoon ground cinnamon

·       1 cup (250g) homemade or your favorite almond butter

·       1/4 cup (82g) pure maple syrup (or honey)

·       2 large ripe bananas, mashed (about 1 cup)

·       1/3 cup (60g) dark or semi-sweet chocolate chips

·       1/3 cup (33g) sliced almonds — optional

 

Instructions:

1.     Preheat oven to 325°F (163°C). Line a large baking sheet with parchment paper or a silicone baking mat. Set aside.

2.     Combine all of the ingredients into a large bowl. Using a large rubber spatula or wooden spoon, mix until all of the ingredients are thoroughly combined. The dough will be sticky and thick.

3.     Each cookie will be 3 Tablespoons of dough. Drop this amount onto prepared cookie sheet and slightly flatten the tops into desired thickness. The cookies will not spread in the oven.

4.     Bake for 15 minutes until edges are very slightly brown. Don’t bake any longer or the cookies will taste dry. Allow to cool on the cookie sheets completely. Cookies stay fresh at room temperature for 1 week.

 

Tip: Cookies can be frozen up to 3 months, then thawed overnight in the refrigerator before enjoying.

 

Recipe recommended by:

 

 

 

 

Gennis Lafayette, N.C.

Certified Holistic Nutrition Consultant

Bar Method Teacher, Palo Alto & San Mateo

www.facebook.com/gennis.lafayette.ne

Relax With Hot Tea

If you’re looking for ways to relax, whether as a break from your busy schedule or to unwind from a long day, turn to a hot cup of tea. Often it’s forgotten that tea is made from leaves and herbs that can have strong therapeutic effects. Here’s two of our favorites to consider:

1. Chamomile Tea. Research shows that chamomile has calming effects and promotes sleep. Had a stressful day? Treat yourself to a warm mug of chamomile tea in the late afternoon or evening INSTEAD of a glass of wine. Steep a bag of chamomile tea made from the whole flower for 5-10 minutes to allow all of the nutrients to release into the water. 

2. Green Tea. Green tea is rich in the amino acid L-Theanine. Our body uses this amino to increase levels of dopamine and GABA (Gama-aminobutyric Acid), which has a relaxing and calming effect on the brain. Research reported by Life Extension media also noted that GABA can help relieve the symptoms of anxiety and depression. Have approximately 2 cups of organic, whole leaf green tea daily to feel its effects.

So the next time you feel stress and anxiety building, simply close your eyes, sip and go to your happy place. 

 
 
Recommended by:

 

 

 

 

Gennis Lafayette, N.C.

Certified Holistic Nutrition Consultant

Bar Method Teacher, Palo Alto & San Mateo

www.facebook.com/gennis.lafayette.ne

Recipe: The Best Green Smoothie

Hard-working muscles need vitamins and minerals for nourishment. Instead of giving in to your usual afternoon caffeine jolt or carb craving, try an energizing green smoothie. It’s great after a workout.  This fantastic smoothie from I Love Vegan has a peanut butter and banana base – it’s light, creamy and super mild!

green smoothie

 

The Best Green Smoothie 

Prep Time: 5 mins

Total Time: 5 mins

 

Ingredients:

·       1 cup unsweetened almond or soy milk

·       1-2 handfuls of spinach

·       2 frozen bananas

·       2-4 soft pitted dates

·       2 tbsp hemp hearts

·       1 tbsp natural peanut butter

 

Instructions:

Combine all ingredients, blend on high until perfectly smooth and frothy.

 

Superfood Smoothie Topping Ingredients (optional):

·       2 tbsp hemp seeds

·       2 tbsp chia seeds

·       2 tbsp raw buckwheat groats

·       2 tbsp slivered almonds (or pumpkin seeds)

 

Instructions:

Sprinkle on top of your smoothie.

 

Recipe recommended by:

 

 

 

 

Gennis Lafayette, N.C.

Certified Holistic Nutrition Consultant

Bar Method Teacher, Palo Alto & San Mateo

www.facebook.com/gennis.lafayette.ne

Recipe: Homemade Electrolyte Drink

Many sports drinks contain important electrolytes, which is essential for proper hydration when you’re working out hard. But, they’re chock full of non-food sweeteners like high fructose corn syrup and artificial colors, flavorings and more.

We love when you can make a better version of something at home! Here’s a few recipes where you can make your own electrolyte drinks from Everyday Roots. They’re less expensive than Gatorade, with no artificial colors!

electrolytedrinkingredients

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Lay-Low Recipe

• 1/4 cup of freshly squeezed lime juice
• 1/4 cup freshly squeezed lemon juice
• 1 ½ to 2 cups fresh water, depending on how strong you want the flavor
• 1/8 teaspoon of sea salt
• 2 tablespoons natural sugar or honey, to taste

 

Directions

Toss everything into a food blender and blend until the honey is dissolved, or just use some elbow grease and blend it by hand. Pour yourself a tall glass, drop in a few ice cubes, and enjoy.

 

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Bright ‘n Early Recipe

• 1/4 cup freshly squeezed lemon juice
• 1/2 cup freshly squeezed orange juice
• 1 ½ to 2 cups of fresh water
• 1/8 teaspoon of sea salt
• 2 tablespoons natural sugar or honey, to taste

 

Directions

Same as above. You can halve or double the recipe as you need, and feel free to experiment with flavors. Keep in mind citrus fruits, especially orange, are a good source of electrolytes.

 

Recipes recommended by:

 

 

 

 

Gennis Lafayette, N.C.

Certified Holistic Nutrition Consultant

Bar Method Teacher, Palo Alto & San Mateo

www.facebook.com/gennis.lafayette.ne