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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)

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

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.

 

orange_300px

 

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

Recipe: Ginger Bok Choy Soup with Noodles

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This week’s recipe is a warming ginger bok choy soup from Naturally Ella that feels like you are eating an authentic veggie ramen from a noodle house. The big benefit is that YOU make it, so you control the ingredients. The ginger-garlic broth is just the thing if you’ve got the sniffles or just need something warm for the cold nights we’ve been having. It comes together quickly and tastes great. And, we love that it uses bok choy, which is in season now. Enjoy!

Ginger Bok Choy Soup with Noodles

Prep time: 10 minutes

Cook time: 20 minutes

Serves: 2 large bowls

Ingredients:

  • 1 tablespoon olive oil
  • ½ bunch scallions
  • 2 cloves garlic, minced
  • 2 tablespoons minced fresh ginger
  • 2 cups vegetable broth
  • 2 cups water
  • 1 head bok choy
  • 4 ounces ramen noodles
  • Salt, if desired
  • Sesame Seeds, for topping
  • Red Pepper Flakes, for topping

Instructions:

  1. In a stock pot, heat olive oil over medium-low heat. Trim the ends off the scallions and chop through the light green stem. Save the dark green tops for topping. Add the scallions to the pot with the garlic and ginger. Cook, stirring occasionally for 2 to 3 minutes until the garlic and ginger is fragrant.
  2. Measure in the vegetable broth and water. Bring to a boil, reduce to a simmer, and cook for 5 minutes.
  3. While broth is simmering, cut the end off the head of bok choy. Cut off the stems and then cut the stems into thin strips. Roll the leaves together and also cut into strips.
  4. Add the stems to the broth and cook for 5 minutes or until stems are starting to be tender. Follow with the leaves and cook for another 5 minutes more. Finally, stir in the ramen and simmer the soup until the noodles and bok choy are tender, 4 to 6 minutes. Taste and add salt as needed.
  5. Divide soup into two bowls and top with chopped scallion greens, sesame seeds, and red pepper flakes.

 

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: Buddha Bowls

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To eat simple and fuel your body in the New Year, you simply must try a Buddha Bowl! “Buddha Bowls” are also called Power Bowls or Glory Bowls…and there are probably other fancy names we haven’t seen. This blog post by Michaela Bentley from Live Well Live Green explains the “formula” for creating them. The fun thing is that you can get super creative or just work with what you’ve got in your fridge.

Here are some suggestions:

  • Greens – spinach, arugula, kale, spring greens
  • Starches – quinoa, barley, brown rice, sweet potatoes
  • Veggies – broccoli, brussels sprouts, bell peppers, beets
  • Protein – beans, lentils, tofu
  • Toppings – avocado, nuts, seeds, chili peppers
  • Dressing – hummus, oil & vinegar, peanut dressing

To get even more ideas and inspiration, check out the full post from Live Well Live Green. And, let us know what you recommend for your best Buddha bowl combo!

 

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: Apple Cinnamon Walnut Brown Rice Farina

To ensure you’ve got the energy to tackle your new workout routine for 2016, start your day off with a healthy breakfast. To inspire you, this week’s healthy eating recipe is Apple Cinnamon Walnut Brown Rice Farina from Julia Mueller, food blogger of The Roasted Root. This quick, easy and delicious breakfast is loaded with fiber and complex carbohydrates to give you energy and the fat will keep you feeling full until lunchtime. Try it out and let us know what you think below!

farina

Apple Cinnamon Walnut Brown Rice Farina 

Ingredients:

  • 3-1/4 cups Water
  • 1 large Apple (I used Honeycrisp), peeled and finely chopped or shredded
  • 1 cup Bob’s Red Mill Brown Rice Farina
  • ½ teaspoon ground Cinnamon
  • ½ cup Walnuts, chopped
  • 5 tablespoons pure Maple Syrup (or to taste)*
  • Almond Milk, Coconut Milk, or regular Milk for serving

*You can also sweeten the brown rice farina with brown sugar if you don’t have pure maple syrup available

Instructions:

  1. Add the water and chopped apple to a pot and bring to a full boil. Boil gently for 5 to 8 minutes to soften the apple.
  2. Slowly stir in the brown rice farina, cinnamon, and walnuts, and stir consistently as the farina thickens. Continue cooking for 5 to 8 minutes, then add the maple syrup and stir to combine.
  3. Serve with almond milk, coconut milk, regular milk, and/or a dollop of yogurt on top.

 

Recipe recommended by:

 

 

 

 

Gennis Lafayette, N.C.

Certified Holistic Nutrition Consultant

Bar Method Teacher, Palo Alto & San Mateo

www.facebook.com/gennis.lafayette.ne