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.
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
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)
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