Melissa Paris Fitness

Aug 01, 2015

Stone Fruit Sangria

by Emily Jane

It’s officially August, which means summer will soon be drawing to a close. Warm days will turn cool, the sun will set earlier, and the steamy fun of summer will dissipate into mugs of hot chocolate. (Albeit organic hot chocolate). And if we’ve learned anything, it’s that deprivation rarely results in beach ready bodies, but more often culminates with a late night cake and bottle of red wine to the face. On a recent trip to a chain restaurant, (I was dragged there, hold the judgment), I ordered a glass of peach sangria. What arrived was, essentially, a glass of fruit flavored sugar. The peaches were canned, syrupy, and frostbitten all at the same time. Traditional red sangria can be heavy, and sleep inducing; though if it gives you the urge to salsa, we can relate to that as well.

So we have a lightened version of this summer favorite to carry you through the final days of summer on a crisp, peachy cloud, without the guilt.

Stone Fruit Sangria:
Juice of 2 navel oranges
Juice of 1 lemon
24 sweet cherries, stemmed and pitted (TIP: Frozen and thawed can work too.)
1 peach, pitted and sliced
1 red plum, pitted and sliced
1/2 cup sliced strawberries
1 4-inch piece ginger, peeled and thinly sliced
1 1/2 cups unsweetened white grape juice or dry white wine
3 cups all-natural organic ginger ale (TRY: Santa Cruz Organic Ginger Ale)
2 cups sparkling water

In a large pitcher, combine orange juice, lemon juice, cherries, peach, plum, ginger and grape juice, stirring gently. Cover and refrigerate for at least 1 hour or overnight.
To serve, add ginger ale and sparkling water and pour over ice.

Jul 25, 2015

Beauty Bite: Avocado

by Emily Jane

Avocado is one of those foods that everyone loves. I have yet to meet a person who can turn down guacamole. And if you happen to meet that person that does not love avocados, beware- they are not to be trusted. Avocados is nature’s answer to man made butter. It is smooth, creamy, rich in naturally vital fat, and an all around nutritional powerhouse. And let’s be real, there are few joys in life that compare to slicing through the textured skin, twisting, and seeing unmarred, green perfection. You know you pat yourself on the back for your superior picking skills…

Benefits of Avocados include:
Potassium: Avocados possess more potassium per serving than bananas. Several studies show that having a high potassium intake is linked to reduced blood pressure, a major risk factor for heart attacks, strokes and kidney failure.

Monosaturated Fatty Acids: This is probably avocados most recognized and touted health benefit. In fact, 77% of it’s calories come from fat. But before you panic, remember that it is a monosaturated fat, and has the potential to lower the cholesterol that bad fats may raise.

Fiber: Avocados are even high in fiber, with about 4.6 grams in half an avocado. Fiber plays an essential role in your digestive, heart, and skin health, and may improve blood sugar control, weight management, and more, so when you eat avocados you’re really providing your body with a comprehensive package of nutrition.

Vitamins & Minerals:: Magnesium is a mineral used by every organ in your body, especially your heart, muscles, and kidneys. By some estimates, up to 80 percent of Americans are not getting enough magnesium and may be deficient. If you suffer from unexplained fatigue or weakness, abnormal heart rhythms, or even muscle spasms and eye twitches, low levels of magnesium could be to blame.

Better still, avocados are one of few foods that contain significant levels of both vitamins C and E. One study also found that a combination of vitamin C and E helped to slow plaque build-up, which could help prevent a heart attack or stroke.

You can of course enjoy this luscious little fruit straight out of it’s leathery shell, (did we mention that a pinch of pink himalayan sea salt does wonders?), but for a full blown, religious experience, whip up some avocado toast and add it to your daily routine.

Try this simple, creamy, and slightly spicy version, and thank us later.

Avocado Toast
Recipe via It’s All Good

Toast
Ripe avocado
Vegenaise
Crushed red pepper flakes
Lemon slice, for a fresh squeeze of juice
Salt and pepper to taste

Start by slathering some Vegenaise on your toast, then top with sliced avocado (usually about half of an avocado per slice of toast). Sprinkle salt and pepper over the avocado, then finish it off with a squeeze of lemon juice and a dash of red pepper flakes on the top.

Jul 17, 2015

Beat The Heat Workout

by Emily Jane

It’s summertime, and let’s face it. Hardcore exercise is probably the last thing on your mind. Beaches, sunshine, and booze filled weekends are probably swimming through your vision the same way Mary-Lou the Great White is swimming up the East Coast. But before you give up all hope of a “beach ready” body, try this quick outdoor sweat sesh, no gym required.  Get your Vitamin D while building your bum- it’s a win win.

Here’s How:

Start with your favorite form of cardio as a warm up.

We like:
Hill Sprints: Sprint up the hill, walk down the hill, and repeat. Sounds easy, right? Wrong. Give it a try. You’ll see what we mean. Your legs will be burning and your blood will be pumping, but you’ll thank us later.

Running Bleachers:
Sprint up the bleachers, then walk down and repeat. Make sure you’re paying attention to your form and focus on each and every step. Don’t face plant on the bleachers. Don’t be that girl. Watch your step and feel the burn.

Push Ups:
First, put your feet on the park bench and your hands on the ground, belly down. Do 10 push-ups this way. Then switch and put your feet on the ground and your arms on the bench. Do 10 more this way. End with 10 regular push-ups completely on the ground

Burpees: As many as you can with good form; if it’s five, don’t worry about it!
Stand facing a bench in a squat position. Quickly jump feet out behind body as hands land on top of bench, lowering into a pushup. Jump back into starting squat position and immediately jump up onto bench, swinging arms to help, landing in a squat. Jump back down to start position. Do as many reps in a row as you can safely handle.

Lastly, and this is a killer.

Alternate 20 jumping jacks with 20 jump squats, and repeat three times.


Voila. Now hit the beach.

 

Jul 14, 2015

The “C” Word…

by Emily Jane

The C word. To some it is offensive, to some it is foul, to most it is considered a completely unnecessary part of one’s vocabulary. But to some, the C word represents a monthly or even weekly release of toxins from their lives. Of course, I’m speaking about colonics. What did you think? For shame…

In any case, there is a great deal of debate about whether colon cleansing is, a. necessary, b. harmful, or c. simply trendy and glamorized by celebrities like Gwenyth Paltrow.

So what IS a colonic, exactly?

Colonics are the gentle rinsing of the colon with warm water, to remove encrusted fecal matter, gas & mucus. This allows vital nutrients to be absorbed & leaves you feeling healthy & light. Colonics can also help re-tone & re-shape the colon. The ideal transit time of food through the body is 18-24 hours. On average in the US it’s now 60 hours for men & 70 for women.”

Assuming you’re 30 years old, and have eaten 2 meals a day starting at age 3, that’s about 20,000 meals that have made the long trek through your digestive system. And now, due to the highly processed, diet Americans consume, along with incorrect food pairings, food now spends double the amount of time it should in your digestive tract. Not only is that enough to make my skin crawl, it could explain a lot of the bloating, water retention, and lethargy most people experience on a daily basis.

Ok, so we never said this was going to be a pretty blog post. But sometimes the truth hurts. Sometimes, it’s downright disgusting.
What can this invasion of your personal space potentially do for you?

Supposed colonic benefits include:

Cleanse the Colon: Breaks down toxic excrement so it can no longer harm your body or inhibit assimilation and elimination. Toxins built up over a long period are gently removed in a series of treatments. Your colon can begin to co-operate again as it was intended. In this sense, a colonic is a rejuvenation treatment.

Exercise the Colon Muscles: The build-up of toxins weakens the colon and impairs its functioning. The gentle filling and emptying of the colon improves peristalsis (muscular contraction) by which the colon naturally moves material. Having Colonics is like taking your colon to the gym.

Reshape the Colon: When problem conditions exist in the colon, they tend to alter its shape because the colon is a muscle and it will enlarge to the build up of toxins not being released. That in turn causes more problems. The gentle action of the water, coupled with massage techniques of the colon therapist, help to eliminate bulging pockets of poop and narrowed, spastic constrictions finally enabling the colon to resume its natural state.

Stimulated Reflex Points in the Colon: The colon is connected to every system and organ in the body by reflex points. The colonic stimulates these points thereby affecting the corresponding body parts in a beneficial way. Thus creating overall well-being and health in the body.

Hydration of the Whole Body: Water is absorbed into the body through the colon which increases the volume of blood. The circulation of the blood is increased, resulting in a greater bathing of the cells. This dilutes the toxins and flushes them out; relieving toxemia and uremia; and increasing elimination both through the kidneys, and the skin as well as the bowels. All this generally assists the cardiovascular and circulatory systems to be more efficient.

Compression of neighboring organs disappears or attenuates when volume reduces in the colon. Relaxing effect on organs above intestines such as the liver, heart, and lungs. Sensation of lightness may be experienced.

Reduces pressure in the intra-abdominal area which improves venous return from lower extremities and pelvic zone. Relaxes pressure on the hips and lumbar column and is beneficial to their mobility. Relaxes abdominal muscles from the action of water temperature and massage that accompany the colonic. Increases abdominal muscle tone due to reducing intestinal residues.

Stimulates peristaltic action of intestines restoring normal muscle tone and therefore removal of constipation. Potential to correct intestinal transit problems such as constipation and diarrhea without resorting to prescription drugs.

Sensation of well being due to the elimination of mucus, alimentary remainders not digested, gases and toxic bacteria. Relieves inflammation and edema due to elimination of irritating substances.

Expels parasites due to alternating water temperatures and complementary additives to colonic water such as garlic and other vermifuge (parasite killing) herbs. Decreases demineralization of body because it improves metabolism.

Relieves gynecological disorders such as cystitis and dysmenorrhea due to reduction of a prolapsed intestine. Reduces risk of complications after surgery because it reinforces natural immunity. We can suppose colon hydrotherapy improves functions of the large intestines, lymph and nervous system because a relation exists between them in the GI tract.

Reduces weight and slims due to activating elimination. Creates an increase in mental capacity and rejuvenation since it decreases the degenerative process, normal or accelerated, by removing toxic substances that affect biological aging.

There are both critics and staunch advocates of colon hydrotherapy, with both sides making valid points. The anti-colon cleansers state that your body does a fairly commendable job already of cleansing itself, and does not need the help. Some argue that the procedure can be even do more harm than good, and with this, I agree, if practiced in an uneducated manor and environment. A colonic is not a procedure you should book at the nearest hippie wellness clinic. Take your time to research your colon therapist, and swap stories over mimosas of who’s colon cleaner does the job. (Because secretly, you all want to know).

Advocates, (and there are many), will tell you their stomach feels flatter, their body lighter, detoxified, and refreshed. Be sure to consume a high quality probiotic post procedure to reintroduce good bacteria and gut flora back into your system.

It is also worth mentioning, that just because people aren’t talking about it, doesn’t mean they aren’t thinking about it. So bring that conversation to your next dinner party.

Jul 02, 2015

Summer Sabotage!

by Emily Jane

And how to avoid it.

You try. You try all winter to prepare for summer. You drink your green smoothies, you sweat it out in hot yoga, you give Flywheel a small piece of your soul twice a week; but for some reason, when the BBQ comes out during summer holidays, all bets are off. Suddenly, and involuntarily, you’re eyeballs deep in a half rack of ribs, using the person closest to you as a human napkin. Before you can utter the word, “Independence”, you’re covered in shreds of pulled pork and God knows what’s in that sauce. You’re left flustered, but craving something else. All of a sudden, a crisp, cold beer sounds appetizing. Or, even better, a salt rimmed glass filled with tequila and sugar beckoning you like a groupie to Steven Tyler. All of a sudden, Soul Cycle and Pure Barre are a distant, unitard filled memory- and you’ve just spotted the red, white, and blue celebratory cake. Because, America.

We’re not going to tell you not to indulge. Because let’s face it. Forbidden fruit, (and by fruit, we mean cake), is so much sweeter anyway. Instead we’re going to offer some suggestions, to offset the inevitable sugary, slip and slide of emotions, bloating, and potentially regret.

- Try a little bit of everything you love, instead of taking equally large portions. Yes, that means a thin slice of cake, your favorite slider, (sans bun), and maybe, just maybe, a scoop of the potato salad you’ve only lusted after.

- Wait before going back for seconds. We all know it takes awhile for your brain and stomach to catch up to one another. What you want in the heat of a moment seldom resonates the same way hours, or days later.

- Spend the next day drinking like a fish. Water. We mean water. Drink, all the water.

- Instead of sitting on the beach the next day, sprawled out like Moby Dick on downers, get moving!

Alternate 60 seconds jumping rope with a few burpees thrown in for good measure. Take a short jog along the boardwalk.

- Enjoy your weekend, but remember life begins again on Monday.

Don’t be a sad James Van Der Beek.

P.S.- For the love of God, stay away from anything remotely resembling a hot dog.

Jun 29, 2015

Beauty Bite: Lemon

by Emily Jane

When life hands you lemons, squeeze those suckers for dear life and drain all the sour goodness you can from them. Lemons, and more specifically warm lemon water, are a beauty and nutritional powerhouse you need in your life. So what’s all the fuss about?

Lemons have long been touted for their medicinal, and therapeutic properties. These little yellow, pucker face inducing fruits are miraculously healing. A glass of warm lemon juice in the morning is said to kick start your digestive tract, aid in cleansing, and soothe the after effects of an overindulgent night. Further benefits of warm lemon water include:

Lemon is an excellent and rich source of vitamin C, an essential nutrient that protects the body against immune system deficiencies

Lemons contain pectin fiber which is very beneficial for colon health and also serves as a powerful antibacterial.

It balances maintain the pH levels in the body.

Having warm lemon juice early in the morning helps flush out toxins .

It aids digestion and encourages the production of bile.

It is also a great source citric acid, potassium, calcium, phosphorus and magnesium

It helps prevent the growth and multiplication of pathogenic bacteria that cause infections and diseases.

It helps reducing pain and inflammation in joints and knees, as it dissolves uric acid.

The potassium content in lemon helps nourish brain and nerve cells.

It strengthens the liver by providing energy to the liver enzymes when they are too dilute.

It helps balance the calcium and oxygen levels in the liver In case of a heart burn, taking a glass of concentrated lemon juice can give relief.

It is of immense benefit to the skin and it prevents the formation of wrinkles and acne.

It helps maintain the health of the eyes and helps fight against eye problems.

Aids in the production of digestive juices.

Lemon juice helps replenish body salts especially after a strenuous workout session.

Most importantly, drinking lemon water, first thing in the morning, has been proven to decrease bloating. On that note, I’m headed to Whole Foods.

 

Jun 28, 2015

The “C” Word…

by Emily Jane

The C word. To some it is offensive, to some it is foul, to most it is considered a completely unnecessary part of one’s vocabulary. But to some, the C word represents a monthly or even weekly release of toxins from their lives. Of course, I’m speaking about colonics? What did you think? For shame…

In any case, there is a great deal of debate about whether colon cleansing is, a. necessary, b. harmful, or c. simply trendy and glamorized by celebrities like Gwenyth Paltrow.

So what IS a colonic, exactly?

Colonics are the gentle rinsing of the colon with warm water, to remove encrusted fecal matter, gas & mucus. This allows vital nutrients to be absorbed & leaves you feeling healthy & light. Colonics can also help re-tone & re-shape the colon. The ideal transit time of food through the body is 18-24 hours. On average in the US it’s now 60 hours for men & 70 for women.”

Assuming you’re 30 years old, and have eaten 2 meals a day starting at age 3, that’s about 20,000 meals that have made the long trek through your digestive system. And now, due to the highly processed, diet Americans consume, along with incorrect food pairings, food now spends double the amount of time it should in your digestive tract. Not only is that enough to make my skin crawl, it could explain a lot of the bloating, water retention, and lethargy most people experience on a daily basis.

Ok, so we never said this was going to be a pretty blog post. But sometimes the truth hurts. Sometimes, it’s downright disgusting.
What can this invasion of your personal space potentially do for you?

Supposed colonic benefits include:

Cleanse the Colon: Breaks down toxic excrement so it can no longer harm your body or inhibit assimilation and elimination. Toxins built up over a long period are gently removed in a series of treatments. Your colon can begin to co-operate again as it was intended. In this sense, a colonic is a rejuvenation treatment.

Exercise the Colon Muscles: The build-up of toxins weakens the colon and impairs its functioning. The gentle filling and emptying of the colon improves peristalsis (muscular contraction) by which the colon naturally moves material. Having Colonics is like taking your colon to the gym.

Reshape the Colon: When problem conditions exist in the colon, they tend to alter its shape because the colon is a muscle and it will enlarge to the build up of toxins not being released. That in turn causes more problems. The gentle action of the water, coupled with massage techniques of the colon therapist, help to eliminate bulging pockets of poop and narrowed, spastic constrictions finally enabling the colon to resume its natural state.

Stimulated Reflex Points in the Colon: The colon is connected to every system and organ in the body by reflex points. The colonic stimulates these points thereby affecting the corresponding body parts in a beneficial way. Thus creating overall well-being and health in the body.

Hydration of the Whole Body: Water is absorbed into the body through the colon which increases the volume of blood. The circulation of the blood is increased, resulting in a greater bathing of the cells. This dilutes the toxins and flushes them out; relieving toxemia and uremia; and increasing elimination both through the kidneys, and the skin as well as the bowels. All this generally assists the cardiovascular and circulatory systems to be more efficient.

Compression of neighboring organs disappears or attenuates when volume reduces in the colon. Relaxing effect on organs above intestines such as the liver, heart, and lungs. Sensation of lightness may be experienced.

Reduces pressure in the intra-abdominal area which improves venous return from lower extremities and pelvic zone. Relaxes pressure on the hips and lumbar column and is beneficial to their mobility. Relaxes abdominal muscles from the action of water temperature and massage that accompany the colonic. Increases abdominal muscle tone due to reducing intestinal residues.

Stimulates peristaltic action of intestines restoring normal muscle tone and therefore removal of constipation. Potential to correct intestinal transit problems such as constipation and diarrhea without resorting to prescription drugs.

Sensation of well being due to the elimination of mucus, alimentary remainders not digested, gases and toxic bacteria. Relieves inflammation and edema due to elimination of irritating substances.

Expels parasites due to alternating water temperatures and complementary additives to colonic water such as garlic and other vermifuge (parasite killing) herbs. Decreases demineralization of body because it improves metabolism.

Relieves gynecological disorders such as cystitis and dysmenorrhea due to reduction of a prolapsed intestine. Reduces risk of complications after surgery because it reinforces natural immunity. We can suppose colon hydrotherapy improves functions of the large intestines, lymph and nervous system because a relation exists between them in the GI tract.

Reduces weight and slims due to activating elimination. Creates an increase in mental capacity and rejuvenation since it decreases the degenerative process, normal or accelerated, by removing toxic substances that affect biological aging.

There are both critics and staunch advocates of colon hydrotherapy, with both sides making valid points. The anti-colon cleansers state that your body does a fairly commendable job already of cleansing itself, and does not need the help. Some argue that the procedure can be even do more harm than good, and with this, I agree, if practiced in an uneducated manor and environment. A colonic is not a procedure you should book at the nearest hippie wellness clinic. Take your time to research your colon therapist, and swap stories over mimosas of who’s colon cleaner does the job. (Because secretly, you all want to know).

Advocates, (and there are many), will tell you their stomach feels flatter, their body lighter, detoxified, and refreshed. Be sure to consume a high quality probiotic post procedure to reintroduce good bacteria and gut flora back into your system.

It is also worth mentioning, that just because people aren’t talking about it, doesn’t mean they aren’t thinking about it. So bring that conversation to your next dinner party.

Jun 11, 2015

What’s Up With Probiotics?

by Emily Jane

Bacteria. The word conjures images of cinematic proportions. Viral outbreaks, infection, pandemics! In actuality, bacteria gets dealt an unfair hand. While there are of course, millions of harmful bacteria, there are also good bacteria, vital to your body’s form and function. One such form of bacteria are probiotics, the healing, rather than harmful.

At the very least, you’ve probably seen Jamie Lee Curtis pushing probiotic yogurt on you at some point, but these good bacteria and yeasts can be confusing. Good bacteria you say? Do I need them in my diet? Is that a natural way to get them or do humans need to supplement them in their diet? The answer is slightly complex. Unless you are eating an abundance of fermented foods, it would be advantageous to add probiotics to your daily diet regimen. If you’re into that, here are some of the top probiotic, live culture containing foods:

- Plain unflavored yogurt
- Kefir
- Sauerkraut
- Miso
- Pickles
- Tempeh
- Kimchi and
- Kombucha tea.
(We love KeVita Sparkling Probiotic drinks as an alternative to dairy in the morning.)

If none of those lovely fermented foods strike your fancy, we love Ultimate Flora Probiotics. The key is to look for anything more than one billion organisms for optimal results.

Ok, great. Now you’ve actually spent money on bacteria you’re going to ingest. Now what? It sounds crazy, but the benefits of probiotics are far reaching.

The first is digestive health. Probiotics are the good yeasts and bacterias that are especially beneficial in our digestive processes. If you suffer from bloating, cramps, or any other multitude of digestive issues, it would be wise to seek out whatever form of these microbes works best for you. We all have thousands of bacteria hard at work in our digestive tracts, helping to break down food, and better absorb nutrients. The use of antibiotics, especially, kills off not only the bad, but the good as well. It is always wise to include a probiotic in your morning routine when taking antibiotics, as studies have shown that it can help maintain a healthy level of intestinal gut flora. Research has shown that probiotics can ease the symptoms of IBS, for people that suffer from a wide array of intestinal issues such as cramps, bloating, diarrhea and constipation. Even if you don’t suffer from IBS, it is a good idea to include probiotics for optimal digestive health and management.

Urinary Health.
Ah, urinary tract infections. If you’re a woman, chances are you’ve suffered through one of these at some point. They literally give new meaning to the phrase “FIRE ants in your pants”. While continually dousing them in antibiotics, especially for those with reoccurring infections, may seem the easiest route, we like to encourage prevention. The best offense is a good defense, be proactive, not reactive, you know the drill. Not to mention repeatedly downing antibiotics can, and does, build resistant strains of bacteria that will require increasingly stronger doses, which is the last thing our bodies need or want. Probiotics can actually prevent bad bacteria from entering the urinary tract in the first place, thereby warding off an initial infection. Think of them as tiny gatekeepers.

Allergies
Having never suffered from seasonal allergies, I have no basis for empathy here, but as any casual observer can tell, they can be miserable, if not crippling. “Allergy research is still preliminary, but at least one large, high quality study found a relationship between women taking probiotics during pregnancy and a 30 percent reduction in the instance of childhood eczema (an early sign of allergies) in their infants.

Researchers selected women who had a history of seasonal allergies—or whose partners had histories of allergies. The infants who received probiotics in-vitro also had 50 percent higher levels of tissue inflammation, which is thought to trigger the immune system and reduce allergy incidence.”

Women’s Health
When it comes to bacteria, pH, and a multitude of other “issues”, women fight battles men will never understand. As a woman your feminine health hangs in a precarious balance to keep it functioning optimally. If it slips even for a moment, you could be looking at UTI’s, bacterial vaginosis, and the unholy sister to the aforementioned- yeast infections. Studies have shown that L. acidophilius can actually prevent these infections from coming on, and aid in an already active infection. Again, probiotics are the tiny soldiers on your side, fighting the evils of unbalanced bacteria. Maternal health, as well, can benefit from probiotics, as infections are common in pregnant women, and bacterial vaginosis has been a contributing factor to pre-term labor.

**Always consult with your doctor before adding any supplement to your routine**

May 28, 2015

Alcohol 101

by Emily Jane

If you’re trying to get in shape, chances are you’re focusing a majority of your attention on your diet, and the work you put in at the gym. People often sabotage their own efforts by forgetting one of the most detrimental aspects of the average adult’s diet. I’m speaking, of course, about alcohol. Especially during the summer, wine, beer, and liquor flow from an almost endless supply, and you are bound to encounter these sneaky saboteurs at least several times a week. Unless you are completely sober, or have a fondness for reenacting the days of Prohibition, chances are you’ll be indulging in the occasional cocktail or glass of wine. Most functioning adults know by now that beverages like beer can wreak absolute havoc on your waistline, and I truly recommend avoiding beer altogether. If not for the caloric content, for the excessive bloating and water retention that come along with that nice frosted glass. If ever you’re tempted to pick up a brew, we hope the image of that one uncle, (we know you have one, everybody does), sitting in front of the TV, semi-comatose, clutching his koozie like it was a bar of gold, flashes through your brain. You cannot outrun a beer belly. Remember that. So what exactly is

alcohol doing to your body?

When you take a sip of alcohol, it is almost immediately absorbed into your blood stream. (Hence the term, Blood Alcohol Level.) It will absorb more slowly if you drink while eating, especially if the food is high in fat. And no, the previous statement does not give you license to smash a double bacon cheeseburger on the premise that you’re being a responsible adult and delaying the onset of your drunk symptoms. Your liver, that hardworking organ we all jokingly throw under the bus with the statement, “I’ve definitely destroyed my liver this weekend”, has to work overtime to rid your body of the toxins in alcohol. While it is attacking the foreign substance you’ve ingested, digestion of nutrient rich food gets placed on the back burner, effectively giving your body more time to store other food you’ve eaten as fat.

Unless you live under a rock, the information provided is nothing new. Alcohol can certainly derail a weight loss program but that does not mean you need to go all intervention crazy and ban it completely from your life. You just need a little strategy. There are however, some drinks that have no place in anyone’s life, much less someone trying to treat their body and waist nicely.

Long Island Iced Teas- Contain as much as 300-350 calories, and about 33 grams of sugar. I don’t know about you, but if I’m going to ingest those numbers, I’d sooner eat an entire cake.


Margarita- This one’s kind of sad. While I don’t think anyone is mourning the loss of their college frat days by cutting out long islands, margaritas are a delicious summer staple, especially at bbq’s, beach days, and outdoor gatherings. (You know, if you’re into that sort of thing). Margaritas can pack as much as 780 calories into a glass. They do vary greatly in size and content, so if you must, order yours in a small glass, on the rocks.

Mai Tai- Much like margaritas, the Mai Tai’s come out with a vengeance in hot summer weather. At around 260 calories per glass and 29 grams of sugar, you’re going to have to kiss them goodbye.

White Russians- Anything with heavy cream as one of it’s main selling points should be an automatic veto. We’re just going to leave it at that. (250-300 calories).

It is important to keep in mind that alcohol is relatively high in calories, no matter how you pour it. What differentiates the above drinks, from below, is the sugar content, you can read all about the harmful effects sugar has on your body, HERE

So, what now? How will you ever survive without your margarita on the beach this summer? There are several options that, though toned down in the flavor and sugar department, will certainly do the trick. The easiest, and (we struggle to use the word “healthy” in reference to alcohol), so we’ll say lesser of two evils, is liquor. Note- liquor and not mixed drinks. Always keep in mind however, THE LESSER OF TWO EVILS IS STILL EVIL

Mojitos- This is an absolute favorite, especially if you’re partial to “tropical” drinks such as margaritas and mai tais. To slim it down even more, avoid making it with fruit, and load your glass with lemons, limes, and herbs such as basil and mint. (Calories, approximately 160).

Classic Vodka Martini- It hurts so good. Ouch. (150 calories)

Dirty Martini- A 4.5 ounce classic dirty martini has about 240 calories, but very little sugar.

Coconut Vodka with Club Soda- Go ahead, go wild, you island goddess.

Wine for the Win: If you so choose to drink, your best bet, for (and we stress minimal), health benefits, and caloric consumption, is a lovely glass of wine, which on average contains about 160 calories per glass.


*Disclaimer- By no means are we at Melissa Paris Fitness, encouraging, endorsing, or suggesting the use of alcohol as a daily or even occasional indulgence. Always drink responsibly, never ever get behind the wheel after drinking, and limit your use of alcoholic beverages as much as possible*

May 13, 2015

Summer Soup- Chunky Gazpacho!

by Emily Jane

I’m fairly certain that Gazpacho is God’s gift to every summer loving, health nut. It’s incredibly easy to make, and satisfies that random soup craving we all get every few days when nothing else sounds right. Because it is so explosive in flavor, there’s no need to dump seasonings into this chilled bowl of goodness. Recipes vary, from blended, to chunky, and this one is right in the middle. It is perfect for those days when the humidity in the tri-state feels like you’re somehow drowning above water. You know the feeling. It’s like being on the receiving end of a fireman’s hose. Wearing makeup is impossible, and forget straightening your hair. You’ll just slick back your chignon with your own sweat.  New York summers are beautiful, but brutal, and if you can’t make it to the Hamptons, bring the refreshment to you! Gazpacho also has the glorious added benefit of getting better the longer it sits. You can chop each ingredient into a fine dice, (you know, if you enjoy that tedious sort of unnecessary work), or you can give it a quick pulse in a food processor.

Gazpacho:

3 1/2 pounds Roma tomatoes, peeled and diced (see notes)

2 cups good quality tomato juice

1 medium English cucumber, diced

1 red bell pepper, diced

1 medium red onion, diced

1 small jalapeño, seeded and diced small

3 cloves garlic, minced

1/4 cup olive oil

2 limes, juiced

1 1/2 Tablespoons Balsamic vinegar

1 1/2 Tablespoons Worcestershire sauce

1 teaspoon cumin

salt and pepper to taste

1/4 cup chopped cilantro

*Avocado for topping*

Instructions:

- Seed and Dice tomatoes first and add to bowl

- Add your cucumber, bell pepper, onion, jalapeno, and cilantro to a food processor and pulse until you have achieved a fine dice. (only several seconds)

- Add your veggies and remaining ingredients to the tomatoes, cover, and refrigerate for at least 2-3 hours to let the flavors marinate. Top with half a cubed avocado for serving, and voila! Deliciousness.

Gazpacho

May 01, 2015

Tropical Peach Smoothie

by Emily Jane

We’re well into spring, and summer is upon us. Which means clothes are coming off, tan lines may, or may not, be emerging- and the last thing you probably want to do is scarf down a heavy breakfast of hot oats or eggs. We have a delicious, light, refreshing remedy for you!

Peaches & Greens Smoothie!

- 1 cup frozen or fresh peaches (slices)

- 1/4 cup frozen mango chunks

- 1 frozen banana

- 3 basil leaves

- 1 cup packed baby spinach

- 2 cups coconut water

Blend in a high powered blender, top with coconut flakes, and enjoy!

Apr 23, 2015

Food to Fuel Your Workout!

by Emily Jane

What you eat before and after a workout, can, surprisingly, make or break your progress in the gym. The general rule of thumb is that complex carbohydrates are ideal pre-workout fuel, while a mix of protein, green veggies, and a small amount of carbs post workout will fuel your energy stores and aid in muscle recovery. The problem arises for many people when they justify their post workout pizza with, “but bread is carbs! And cheese is protein!” Knowing the correct foods to put into your body will help you achieve your goals faster, and prevent self sabotage. Every time you hit the gym, blood rushes to the site of your most heavily used muscles, ushering with it much needed nutrients to repair and rebuild. What you fuel your body with is absolutely crucial in your quest for health, so we have some suggestions to get you started!

Pre-Workout Fuel:

High Sugar Fruits: Fruits like apples and bananas provide your body with a boost of energy, potassium helps maintain your muscles, and improves nerve function.

Banana Toast: Spread a piece of whole wheat toast with 1 tbsp of almond butter, add sliced bananas, and voila, you have a perfect mix of complex carbohydrates and protein to fuel you through any mix of cardio and weight lifting your little heart desires. Complex carbs will carry you through a workout much more efficiently than simple sugars, which provide a spike, and then a quick crash, leaving you feeling more lethargic than anything.

Coconut water: Electrolytes in coconut water provide serious hydration and sustainability in your workouts. It has been proven that those suffering from severe dehydration are actually given coconut water with through an IV drip, rehydrating them at a rapid rate.

Matcha Tea: Matcha increases energy levels ten fold, it also provides your body with much needed stamina and endurance to get through a grueling workout. Read more about the benefits of matcha, and try our Mango Matcha Smoothie, HERE

Cacao: Cacao is nature’s most perfect pre-workout. It contains iron, fiber, protein, and a boost of energy. Mix it into a smoothie made with frozen bananas and almond milk, (even add unsweetened coffee), for an all natural mochaccino. Try our Superfood Mochaccino, HERE

 

Jan 28, 2015

Bird Food: Seeds You Need

by Emily Jane

Quick, concise, and to the point. Here’s 5 seeds you need, today!

Ch-ch-ch-CHIA!
- You knew it was coming. Though it’s been in the spotlight as a “trending” food, these tiny seeds pack 10g of fiber into 1 serving. They also quadruple their size when soaked in liquid, making you feel fuller, longer.

Flax
- Stop picturing your grandmothers Metamucil. Flax is rich in Omega 3’s, can be used to help alleviate constipation, and keep digestive health exactly where it should be. A 2012 study by the American Heart Association finds that eating an ounce of ground flaxseed daily for six months can lower blood pressure. Some small studies find the seed might help protect against prostate cancer and a 2013 Canadian study reports a link between eating flaxseed and reduced breast cancer risk.

Sunflower Seeds:
- When they’re not laden with salt and roasted, sunflower seeds provide a generous helping of your RDA for phosphorus and Vitamin E.

Raw Pumpkin Seeds:
- Magnesium, zinc, and potassium, not to mention the lowest caloric content of the seeds mentioned.  Recent research suggests a decrease in risk of breast cancer in women who consume high amounts of pumpkin seeds.

Hemp Seeds:
- Hemp seeds, (and shelled hemp hearts), while quite expensive, are worth the extra change. They pack a potent protein and fiber profile into just 1 tablespoon. The big plus of hemp seeds, a factor that separates them from all others, is that they’re a complete protein, one of the few plant foods that contain all nine essential amino acids or building blocks of protein. Also noteworthy: generous amounts of vitamin E, plant-based omega-3 fats and minerals, including phosphorus, potassium, sodium, magnesium, sulfur, calcium, iron and zinc. Two tablespoons contain 90 calories, 6 grams of fat, 5 grams of protein and 2 grams of fiber.

 

 

Jan 28, 2015

Beauty Bite: The Algaes

by Emily Jane

I don’t know about you, but if I ever stepped into a pond covered in a film of algae as a child, it was met with a quick recoil, an eyebrow raise of distaste, and a wrinkling of the nose. If the film on top of a pond doesn’t do it for you, maybe the word “algae”, conjures visions of 5th grade biology, face pressed against a microscope, watching this “organism” dart in front of your face. So when two blue green algae were “prescribed” to fight iron deficiency, you can surely imagine my horror. A die hard green smoothie lover and advocate, I reluctantly introduced spirulina and chlorella into my life, with all the enthusiasm of a child being forced to choke down brussel sprouts. But like the child reticent to eat the baby cabbages, it was more the thought and hype of consuming algae that was the problem- rather than the actual sapphire blue swirled powder and teal tablets I crushed into my morning juice on a now daily basis. Surprisingly, the taste is bearable, and the benefits are undeniable.

Spirulina and chlorella are veritable workhorses for vegetarians everywhere. Native to Taiwan and Japan, the preferred method of consumption is pill or powder form, but you must purchase your algae through certified, organic sources. Our favorite is the Organic Burst brand, added to smoothies and juices for an early morning rocket boost of energy.

Although non-vegetarians can of course, benefit, they fulfill a substantial iron and protein requirement many veggie based diets can lack. Here’s the breakdown:

Chlorella:
- Chlorella has SIXTEEN grams of protein per serving. (take that beef)
-•Vitamin A 287% RDA

•Vitamin B2 71% RDA

•Vitamin B3 33% RDA

•Iron 202% RDA

•Magnesium 22% RDA

•Zinc 133% RDA

Chlorella also aids in heavy metal detoxification, immune system support, weight loss, constipation, iron deficient anemia, and possesses anti-cancer properties. As its name suggests, chlorella is rich in the green pigment chlorophyll. This pigment gives green plants their color and is a powerful antioxidant that helps to cleanse the liver and digestive tract of toxins and reduces harmful cholesterol levels. According to the American Cancer Society, chlorella contains 3 percent to 5 percent chlorophyll, the highest amount in any microalgae and significantly more than green land vegetables.

Spirulina:
- Spirulina happens to be the most concentrated source of protein on Earth. Yes, on Earth. Mind=blown.
- The high concentration of protein and iron also makes it ideal during pregnancy, after surgery, or anytime the immune system needs a boost.
- Spirulina is 65% protein and amino acids including the essential fatty acid gamma linolenic acid (GLA) which has gotten a lot of attention for its anti-inflammatory properties, especially when taken with other quality Omega-3 supplements like Fermented Cod Liver Oil. It contains all essential amino acids.
- Spirulina contains Omega 3-,6 and 9s and is especially high in Omega-3s.
- Spirulina is extremely high in Chlorophyll, which helps remove toxins from the blood and boost the immune system.
- Spirulina has a very high concentration of bio-available iron and is excellent during pregnancy and for those with anemia and will not cause constipation.
- Spirulina is a great source of other nutrients including (according to Wikipedia): “Spirulina contains vitamins B-1(thiamine), B-2 (riboflavin), B-3(nicotinamide), B-6 (pyridoxine), B-9 (folic acid), vitamin C, vitamin D, vitamin A and vitamin E. It is also a source of potassium, calcium, chromium, copper, iron, magnesium,  manganese, phosphorus,  selenium, sodium and zinc. Spirulina contains many pigments which may be beneficial and bioavailable”.
- This Spirulina (from Mountain Rose Herbs) was tested be an independent laboratory and found to have an ORAC (Oxygen Radical Absorbance Capacity) of over 24,000 which is 4x the ORAC score of blueberries. The ORAC score is generally used to measure antioxidant ability and concentration in different foods.
- Spirulina is also incredibly high in calcium with over 26 times the calcium in milk, making it excellent for children, the elderly and during pregnancy.
- Spirulina can bind with heavy metals in the body and help remove them.
- Spirulina can increase fat burning during exercise.

Which is for you? Both algae will have an impact on health, detoxification, and overall well being. Chlorella can be considered more suitable for someone looking to detox their system, while Spirulina will provide slightly higher levels of protein and iron, for people with specific health issues who may be lacking in that department.

Algae. Who would’ve thought?

Jan 27, 2015

Beauty Bite: Kale

by Emily Jane

We’ve all heard about it. Kale. Maybe you overheard a woman at Starbucks talking about how she’s subsisted off nothing but kale for days, maybe it was a body builder at the gym describing how he sautees it every night alongside his grilled chicken, or perhaps it was on a late night infomercial or talk show being touted as the greatest thing to hit the health scene since Weight Watchers. There is no doubt that kale is “trending” right now, it’s the Taylor Swift of cruciferous vegetables; but what is all the fuss about? It may look like something a prehistoric stegosaurus was munching on right as the comet smashed into Earth, but there is no need to fear this dark leafy green. Here’s the nutritional breakdown for this prehistoric powerhouse of a plant:

Alliteration aside, kale has:
- 33 calories per cup (if you’re into counting those things. We’re not, but if you’re still on the calorie counting bender, there it is)
- Vitamin A: 206% of the RDA (from beta-carotene).
- Vitamin K: 684% of the RDA.
- Vitamin C: 134% of the RDA.
- Vitamin B6: 9% of the RDA.
- Manganese: 26% of the RDA.
- Calcium: 9% of the RDA.
- Copper: 10% of the RDA.
- Potassium: 9% of the RDA.
- Magnesium: 6% of the RDA.
- It contains 3% or more of the RDA for Vitamin B1 (Thiamin), Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Iron and Phosphorus.

Kale also packs a powerful punch of necessary antioxidants, with anti-inflammatory properties and anti depressant effects (as studied in lab animals). It basically knocks out any other green in terms of it’s Vitamin C, as well as Vitamin K, which is a critical nutrient to aid in blood clotting within the human body. Tip: Eat your kale with lemon juice, to better absorb all of it’s life giving and sustaining nutrients.

All of these astounding nutritional properties aside, before you dive headfirst into a pile of dinosaur kale, waving your arms in a holier than thou gesture to those still caught up on spinach, research has suggested that kale could potentially have it’s pitfalls.

What?! Surely, there must be a mistake. Alas, if you are prone to thyroid issues, it is necessary you be made aware of kale’s dark side. Those prone to thyroid issues and disease should know that kale is a goitrogenic food, meaning that it can contribute to an enlarged thyroid — a goiter. A goiter indicates that the thyroid gland is not functioning optimally. The ways to beat this pesky issue is to COOK your kale, as cooking will dramatically lessen it’s goitrogenic properties.

So there you have it. As much as we hate to liken veggies to “trends”, this is one we can actually get on board with. Cook your kale whenever possible, and if you don’t have time, switch it out with other leafy greens in raw form. After all, discrimination isn’t trendy.

Jan 07, 2015

Don’t Crash and Burn

by Emily Jane

Every year, on December 31st, as you gaze around whatever holiday party you’ve dragged your tired, over fed, lethargic self to, you’ll watch people around you shoveling down appetizers and cheesy dips like the ball dropping at midnight is a sign of the impending apocalypse. One last hurrah before the over stimulated New Year’s Resolution’s begin, only to fizzle out by Valentine’s Day, culminating in a bowl of chocolate covered popcorn, a hefty pour of red wine, and a filet fit for Hulk Hogan.

We’re here to tell you why making New Year’s resolutions can actually be more discouraging than uplifting. If you can maintain a complete overhaul in diet and exercise after a particularly indulgent holiday season, more power to you. However, this is simply not the case for the average person. The mistake many people make in the wake of the New Year is resolving to do, too much, too fast. If you haven’t been to a gym in nine months, it stands to reason that you will not love getting up at 5am every day before work, or trudging through snow like a Viking to make it to your rigorously scheduled workout. Making daily resolutions, can be a much more effective way to ease yourself into a lifestyle change. Plan on elevating your heart rate three times a week, aim to cut back on chocolate or wine, and maybe go your separate way from the cheesy goodness that is the New York pizza you dive into every Friday night. Sustainability, is KEY.

Ambition is of course, admirable, and again, we urge you to aim high! But, often, when you set yourself up for perfection, the regret of missing a workout or straying from a diet can actually backfire and lead down a slippery slope of binge eating and couch surfing. The, “well I already ruined today”, mentality, kills far more fitness dreams than the cookie that started it ever will. Each week, track your progression in the gym, and subtract one more guilty pleasure from your diet. Make a list of your daily victories, in fact, make daily resolutions. Write them down the night before, and feel free to check them off as you go about your day. If those happen to be things like, “just stay alive today, and don’t reach for the Cheetos in the work vending machine,” we won’t judge you, but do as much as you think you can handle.

Progress, not perfection, is key here. It didn’t take you one month to reach the physical state you may be in, and it won’t take a month to turn you into Gisele. When it comes to fitness, slow and steady wins the race. Arnold Schwarzenegger wasn’t built in a day. Get your family on board with your health goals, and don’t be afraid to ask the people around you to support your goals by refraining from drowning you in cheese dip at family gatherings. Weight loss, and health gain are infinitely easier when you have a solid support system.

Most importantly, remember that January 1st is just another day. You don’t have to wait for it, or an event, to change your lifestyle and better yourself. If you’ve already fallen off the wagon, stop thinking about it as a resolution for the New Year and simply resolve to change your life, one day at a time.

Dec 04, 2014

Quick Bite: Honey Lime Sweet Potatoes

by Emily Jane

Generally when I think of sweet potatoes, I think of a health food powerhouse that most of the time, I simply don’t have time to make. This recipe is quick, simple, and flat out delicious. Potatoes in general can feel a little, heavy, but the cilantro and lime lighten these up for the perfect, healthy meal.

Honey Lime Sweet Potatoes:

Makes 1 serving

- 2 sweet potatoes, peeled and cubed

- 1 tbsp olive oil

- Juice of one lime

- 2 tsp cumin

- 2 tsp garlic powder

- 1 tsp chili powder

- 1/2 tsp coriander (optional)

- pinch of sea salt and ground pepper

- 1.5 tbsp of raw honey

- 1/2 head of cilantro, very finely chopped

Directions:

- Preheat oven to 400 degrees, peel and cube your sweet potatoes into 1 inch cubes

- Place in a large plastic bag with olive oil, spices, shake to coat liberally

- Spread on a foil lined baking sheet, give one last sprinkle of spices

- Once the oven is heated, place the sweet potatoes inside and cook for 20 minutes. Don’t forget to check on them and stir them around occasionally, or one side WILL burn

- While the potatoes are cooking, place your honey in sauce pan (or microwave, but we don’t recommend them!), and heat for about 20 seconds, until liquid (raw honey should be solid)

- Remove the honey from the heat and squeeze half the limes juice into it. Chop your cilantro, remove the sweet potatoes from the oven.

- Pour your honey lime mixture over them, fold in cilantro, add a pinch of sea salt, and squeeze the remaining lime half over them.

Nov 25, 2014

How To Survive Thanksgiving

by Emily Jane

Ah, Thanksgiving. Also known as the national day of gluttony, it’s a holiday that brings with it equal parts excitement and anxiety. Excitement over sweet potatoes that are drowning beneath marshmallows, and anxiety over the fact that you may or may not consume your body weight in food, and pants with an elastic waistband are soon to become a staple in your daily wardrobe. Fear not, because we have a few tips to help get you through this American free for all of a holiday.

Did you know, the average American consumes more than three thousand calories on Thanksgiving? And by the end of the holidays, (Thanksgiving, Christmas, New Year’s), the average American adult has packed on seven pounds?

1.) Stop putting so much emphasis on eating as much as humanely possible because this holiday only comes once a year- This one is pretty self explanatory, but it bears further scrutiny. Thanksgiving is one of those situations where the anticipation is almost always more exciting than the aftermath. Keep in mind that a singular day of uncensored eating can undo a month of hard work. No, this is not an exaggeration. By all means, enjoy your day with family and friends, but remember it is one day, it is food, and unless you are in a true state of poverty, food will be around tomorrow.

2.) Eat beforehand- yes, we are in fact, telling you to eat more. So many people don’t eat up to 24 hours prior to their annual feast, in preparation for what their stomach is about to endure. This is potentially, the worst thing you could do. Fasting before Thanksgiving almost never works out the way you hoped it would. If you arrive to the smorgasbord famished, it is almost inevitable that you will go all Hunger Games on your family’s delightful spread and be left wondering how you wound up in the recliner, and why you’re top button refuses close, and how the person in front of you in the buffet line was left wounded when you trampled them to get to the mashed potatoes. Eat a small meal the morning of Thanksgiving, preferably one high in fiber, such as a large bowl of fruit with (a little) granola sprinkled on top.

3.) Keep your priorities in line- Don’t deprive yourself. Take a reasonable portion of the foods you absolutely love, but don’t feel the need to pile everything on the table onto your plate simply because it happens to exist. This will inevitably be followed up with always contemplative life question, “Why did I eat that? I don’t even like that”.

4.) Wait at least 20 minutes before going back for seconds- If you’re anything like most people, you want instant gratification, and you want it yesterday. You’ve been anticipating Thanksgiving for the past month and you’ll be damned if someone else gets the last bite of, well, anything. Give your body a chance to process what is happening to hit. Sit back, relax, and if you’re still feeling like Tom Hanks (circa Castaway), after 20 minutes, reach for a smaller plate, and head back in to the war zone with a sensible state of mind.

5.) Hit the vegetable dishes first. and hard- Fill up as much as you can on anything that comes from the earth and isn’t drowning in a puddle of gravy, sugar, or sauce. Go for the green beans, the spinach, the salad, and anything else that still bears a resemblance to the color it was intended to be. I’m not saying it will be the most delicious part of your meal, because that is simply not the truth. But it will take the edge off your animalistic hunger, and your waistline will thank you later.

6.) Eat your starches last: Let’s face it. The cold, hard truth. We’re all just here for the stuffing. Thanksgiving is the one day a year where it is acceptable on all fronts to pretend bread isn’t the absolute devil. After you’ve consumed your veggies, and your protein, take the smallest portion of your starches you can possibly imagine taking without crying. Eat them slowly, and savor them, and if you’ve practiced responsible eating up until this point, I can almost guarantee your body will be satisfied.

7.) Limit your alcohol intake- again, we encounter a self explanatory rule. One drink can add as much as 200 calories to your meal, and though we’re not in the habit of counting them, Thanksgiving happens to be a day where you can lose track and quite literally, get, “lost in the sauce”. Add 3 drinks to your meal, and congratulations, you’ve officially gained 1 pound. It’s not water weight, no matter what your friends and supportive coworker try to tell you.

8.) Accept that if you choose to go all out, you’re not allowed to hate yourself- Thanksgiving is just another choice we have to prioritize ourselves, and how we’ll feel the day after it’s over. If you can’t live with the guilt, elastic waistbands, lethargy, and other potential side effects of gorging yourself, take the necessary (small) steps. Your body will thank you.

 

Nov 19, 2014

Dangers Of Soy

by Emily Jane

Have you ever been behind someone in line at a coffee shop, and heard them order a latte, only to culminate the sentence with the obligatory addition of,  “a SOY latte. I don’t do dairy,”? If you’re feeling particularly sassy, you could wag a finger at them, but you’d be better off informing them that 90% of soy produced in the United States is genetically modified. The reason the health marketing machine has touted soy as a health food for decades, is because consumed in a fermented form, soy does actually possess some benefits. The problem is that most Westerners consume unfermented soy.

1. High Phytic Acid (Phytates): Reduces assimilation of calcium, magnesium, copper, iron and zinc. Phytic acid in soy is not neutralized by ordinary preparation methods such as soaking, sprouting and long, slow cooking, but only with long fermentation. High-phytate diets have caused growth problems in children.

2. Trypsin inhibitors: Interferes with protein digestion and may cause pancreatic disorders. In test animals, trypsin inhibitors in soy caused stunted growth.

3. Goitrogens: Potent agents that block your synthesis of thyroid hormones and can cause hypothyroidism and thyroid cancer. In infants, consumption of soy formula has been linked with autoimmune thyroid disease. Goitrogens interfere with iodine metabolism.

4. Phytoestrogens/Isoflavones: Plant compounds resembling human estrogen can block your normal estrogen and disrupt endocrine function, cause infertility, and increase your risk for breast cancer.

5. Hemagglutinin: A clot-promoting substance that causes your red blood cells to clump, making them unable to properly absorb and distribute oxygen to your tissues.

6. Synthetic Vitamin D: Soy foods increase your body’s vitamin D requirement, which is why companies add synthetic vitamin D2 to soymilk (a toxic form of vitamin D).

7. Vitamin B12: Soy contains a compound resembling vitamin B12 that cannot be used by your body, so soy foods can actually contribute to B12 deficiency, especially among vegans.

8. Protein Denaturing: Fragile proteins are denatured during high temperature processing to make soy protein isolate and textured vegetable protein (TVP). Chemical processing of soy protein results in the formation of toxic lysinoalanine and highly carcinogenic nitrosamines.

9. MSG: Free glutamic acid, or MSG, is a potent neurotoxin. MSG is formed during soy food processing, plus additional MSG is often added to mask soy’s unpleasant taste.

10. Aluminum and Manganese: Soy foods contain high levels of aluminum, which is toxic to your nervous system and kidneys, and manganese, which wreaks havoc on your baby’s immature metabolic system.

We’ve all heard about soy’s estrogen content. But did you know that drinking even two glasses of soy milk a day can alter a woman’s monthly cycle? As if that’s not frightening enough, an infant, fed a soy based formula, takes in five birth control pills’ worth of estrogen every day. Five birth control pills. If that same child broke into your circular pill dispenser and did the same you’d have poison control on the telephone in an instant. Parents everywhere wonder why early onset puberty is occurring more and more frequently, and soy is definitely on the list of potential offenders.

Suffice it to say, traditional, fermented soy, such as miso, tempeh, and natto, do have certain nutritional benefits if consumed in small amounts, but traditionally consumed, Western soy is certainly doing you more harm than good.

So don’t be a soy snob. Don’t be that person.

 

Nov 09, 2014

Pregnancy Recovery

by Emily Jane

It’s been just over a month since I’ve given birth, and in that time I’ve begun to understand the art of prioritizing even more intricately than I had prior to having a baby. One of the priorities that has continued to push through time and time again, is, me. It is so important as a new mother to remember what makes you happy, because when you are at peace (even for 30 minutes between feedings), your baby, your partner, and the world, are at peace. High on my list of to do’s is my health, which is composed of several key components. So I figured, halfway to 2 months postpartum, that I would share with you all what I do daily to prioritize my health.

#1-The Workout: I hopped back into fitness 12 days after giving birth. I can attribute this to my activity level throughout my pregnancy. But whether or not it takes you 12 days, or 12 weeks to get back into physical activity, remember the only workout you will regret is the one you didn’t do. Even it seems borderline impossible, or comparable to climbing Mt. Everest, get a walk in; and even bring the baby along. You won’t regret it, I promise. Here is an example of one of my first workouts after giving birth! (Cleared by OBGYN)

Nap Time Workout

40 minutes, first workout after labor
20 minute walk
20 minutes Arms and Core

✔️Plank 60 seconds (works your core and your deepest abdominal muscles called your transverse abdominals, these muscles hold everything in like a girdle, important to keep your core strong to protect your back. especially since new moms will be bending a lot to pick up and feed baby.)

✔️Dips 60 seconds (exercise that can be done anywhere without equipment keeping arm strength to take on all the new tasks a mother takes on)

✔️Lateral raises 60 seconds (shoulder strength is important to keep posture nice and tall. Weak shoulders can lead to a protracted and weak upper body. This can cause back pain or other discomfort)

✔️Rows 60 seconds (working your back is critical to also keeping proper posture. Good posture can alleviate back pain that mothers often experience from normal changes and body alignment changes from carrying a baby for 9months)

✔️Side plank 30 on each side (side plank works your oblique abdominal muscles. This isometric movement will help you get back that slim waist line.)

Side planking at 12 days postpartum!

#2. Nutrition. I don’t honestly know anyone who feels really and truly amazing after chowing down on a carton of ice cream, or slurping lo mein noodles for comfort at the end of a long day. Even though motherhood can really take it out of us, remember that even a little bit of preparation in the food department goes a long way! And if you are breast feeding, what you are taking in will directly impact your baby and his or her health. If that’s not a reason to step away from the gouda, I don’t know what is. Here is a sample of what I eat in a day.

Breakfast: Flax cereal with fruit

Snack: Banana with almond butter

Lunch: Kale salad with chicken avocado carrots beets etc.

Snack: Apple or fruit with almonds

Dinner: Cod or tilapia with quinoa, and steamed broccoli



#3 Skin Care:
This is a part of pregnancy “recover” that actually began during my nine months as an expecting mommy. I knew I only wanted to put on my skin products I felt completely comfortable with the baby being exposed to, as the skin is the largest organ in/on our bodies. My favorite products were from a company called “Mamma Mio”, and even before I started using them, I had a brief interview with the co-founder of the company, Sian Sutherland. Below are her answers to my questions, which only solidified my certainty that I would be a Mamma Mio customer for life!

1. What are the ingredients that should not be included in skincare products if you are pregnant?
First of all - relax.  Pregnancy is a sign of HEALTH not sickness.  Nature is incredible and it will automatically guide you to eating and drinking everything that is right for you.  WIth skincare, to help you take any guesswork out of it, Mama Mio has a ‘no nasties’ policy to protect against ingredients that shouldn’t be a part of your skincare regimen. All of Mama Mio products are free of parabens, petrolatum, synthetic fragrance and colourants, xenoestrogens, PEGs and pthalates. You can mentally tick that safety box - if it’s from Mama Mio, it is the cleanest and most effective formula you can buy.

2. In your opinion why is it important to go organic with skin care?
We often forget that our skin is our largest organ. So the same way that we want to feed our bodies with healthy and organic foods, we want to think the same way about our skin. Our skin is also the first line of defense against harmful toxins, so it’s important to give it the skincare (aka fuel) that it needs to perform at it’s best. No need to be obsessive - ultimately you want skincare that really works .. because pregnancy is a huge challenge on your skin.  So go for reputable products with ingredients you recognize, and if they can be organic, all the better.

3. What do you find most pregnant women are concerned in regards to their skin care regimens and how have you tackled that with the Mama Mio line?
Pregnancy is a time when our bodies change the most, especially our skin. We created Mama Mio to help with the specific skincare issues we face during pregnancy. Tummy Rub Butter elasticises to protect against stretch marks and itchy tummies, Goodbye Stretch Marks uses powerful peptides to help repair stretch marks and our new Gorgeous Glow facial swipes balance hormonal skin; these are a few of our best sellers!

4. Do you have a favorite product? And why;-)!?

Mama Mio The Tummy Rub Oil has to be my favorite because it was the firstborn.  We created this amazing oil to help me with my first pregnancy, now called Charlie, 6’5” tall and still lovely to his mum. I cannot use The Tummy Rub without thinking of those pregnancy days, massaging my bump and my baby, wondering what motherhood was going to be like.  Well now I know - and my boys are my pride and joy.

5. What are the top ingredients women should look for when choosing skincare during pregnancy?
Omega oils! Omegas 3, 6 and 9 give you and your baby the nutrients they need when you are creating a little miracle. They are also super vital to the health and elasticity, the strength and bounce of your skin so the topical application of these amazing Omegas will help your skin cope with the massive stretch and bounce back after more easily.

My personal MUST HAVE Mamma Mio Products:

1. Gorgeous Glow Facial Wash

2. Goodbye Stretch Marks

3. Keep Calm Nipple Balm


#4. SLEEP
. Sleep whenever you can. Sleep when the baby is sleeping, and when your spouse is awake and you’ve pumped enough to sustain them both comfortably, so you can be confident no one will have a mental breakdown in your 30 minute absence. Feel free to remind your partner, that a happy wife, will make for a happy life as you hand over your little one and pass out wherever your little heart desires.

 

Oct 26, 2014

Turmeric Tonic

by Emily Jane

When it comes to roots and their medicinal properties, many people will instantly recall something they once heard, somewhere, from someone, about ginger root and it’s benefits. Far more overlooked is turmeric root, which boasts an impressive range of it’s own assets. It looks humble on the outside, much like ginger, but once sliced open, it is as orange as the girls parading around the Jersey Shore. Turmeric is a powerful anti-inflammatory, and is touted as such throughout Indian and Chinese medicine. The most potent part of the root, is called curcumin. Curcumin is thought to be the main pharmacological agent in turmeric; and, in numerous studies, curcumin’s anti-inflammatory effects have been shown to be comparable to the potent drugs hydrocortisone and phenylbutazone as well as over-the-counter anti-inflammatory agents such as Motrin. Unlike the drugs pushed upon us by doctors, which are associated with significant toxic effects (ulcer formation, decreased white blood cell count, intestinal bleeding), curcumin produces no toxicity. Imagine that. Healing from within. Though the concept may seem too good to be true, studies have in fact, proven turmeric to be comparable to a number of pharmaceuticals.

Turmeric is also shown to have positive effects on Inflammatory Bowel Disease (or IBS), and curcumin is a proven antioxidant powerhouse; protecting cells from free radical damage with links to cancer prevention. In fact, epidemiological studies have linked the frequent use of turmeric to lower rates of breast, prostate, lung and colon cancer; laboratory experiments have shown curcumin can prevent tumors from forming; and research conducted at the University of Texas suggests that even when breast cancer is already present, curcumin can help slow the spread of breast cancer cells to the lungs in mice.

There are several ways to incorporate this carrot colored root into your diet, and we’ve included too. The first is a recipe for those with a juicer, and the second is a simple tea anyone can make as a way to start, or end, your day.

Turmeric Tonic

4 carrots

1 inch turmeric root

1 slice pineapple

1/2 golden beetroot

1/2 inch peeled ginger root

Simply Juice all of your ingredients together and enjoy.

Turmeric Tea

1 tsp turmeric powder

Juice of half a lemon

1 tsp raw honey

1 inch peeled ginger root

- Bring 8 oz water to a boil, and add ginger root as the water boils.

- Strain the ginger out, add turmeric powder, lemon juice, and honey.

 

Oct 10, 2014

Expect the Unexpected

by Melissa Paris

Always expect the unexpected.

I was always planning on sharing my first labor and birth experience, but I certainly did not plan on writing about it in this context. I had planned on a natural vaginal birth for one, and though I had heard stories, thought maybe I’d be one of the lucky ones who was into the hospital and nursing within several hours. Motherhood, as it turns out, cannot be planned and executed the way many of us believe it can be. Imagine that wink. At 8:30 am, Monday, September 29th, my water broke while I was on the phone with my husband. It was definitely a strange sensation, and as I told him what was happening, he joked that I must be kidding. I in fact, was not kidding, so off to the hospital we went, arriving around noon. As it turns out, I was not dilated! Which happened to be just fine, because there were no rooms available; and weren’t, for upwards of six hours. At this point I began to realize that the picture the movies paint us of a woman being wheeled in, writhing in pain, carted off to the delivery room, and delivering a baby in minutes may, just may, be an expedited version of the process. The six hours were spent quite comfortably, (although anticipation was building), because I was not contracting.

Once I was finally admitted and placed into a room the doctor discovered that I had not yet started to dilate, which although not terribly unusual, required some intervention. I was informed that I would be given medication to help the process along, in an attempt to convince my body that labor was imminent and it should, in fact, start dilating and moving the process along. After two more hours the medication had apparently not remedied the problem, so two balloons, (yes, balloons), were inserted in an attempt to manually dilate the cervix. When I finally reached 4 centimeters, I thought Augustine decided he was ready to come after all; as he immediately dropped into the birth canal. As it turns out, I spoke too soon, because he seemed to be “stuck” in one position. Once again, I was at a standstill. I was given Pertocin at some point in the middle of the night to gain consistency in my contractions, which were sporadic at best. Augustine, meanwhile, was perfectly comfortable (so it seemed), lounging in the birth canal all the while. He wouldn’t budge, and when his heart rate dropped twice, I began to realize that the plan I’d set forth for nine months may change quickly, and started to mentally prepare for that. As I labored through the night, my temperature rose with a fever! Hm. Why wasn’t this in the handbook? I pushed from 9:00am through 2:00 pm with no movement on baby’s part. We had surpassed the 24 hour mark, and I was anxious to meet the new man in my life. Despite my best efforts, nothing was progressing, and on top of pushing actively for five hours, I developed a severe leg pain which impeded my ability to push any more at my maximum capacity. (Easy breezy, right?)

Enter the Doctor, who informs me my pelvis is so narrow that Augustine just would not fit past my tailbone. For the first time since my labor had started more than 24 hours ago, I cried. I cried from exhaustion, confusion, frustration, and a feeling of helplessness. The doctor and I agreed to thirty more minutes of pushing, maximum, but as my temperature rose to a hot 102.7, there was no time for that. It was time for an emergency c-section. To be honest, I did cry. I felt, briefly, as though my body had failed me. I could not hold on to my original plan any longer. As is usually the case however, I quickly snapped out of it. Whenever a situation gets tough, I have a tendency to regroup, and circle back to my original intent, purpose, or task. There is no need to cry here! The point of labor is not to stick to a specific birth plan, it is to deliver a healthy baby! When things get tough, the tough get going. And that’s exactly what I did. I quickly pulled myself together, had a brief “beast mode” pep talk with myself, and into the c-section we went.

It went seamlessly. My doctor was patient, exemplary, and Augustine Julian was delivered into the world at 4:17pm on September 30th, almost 32 hours after my water broke. Of course after a c-section, you are supposed to remain in bed I suppose, but my maternal instinct had already kicked in. I walked to see my son, and he was breastfeeding by midnight. Skin to skin, breast feeding, and initial bonding were incredibly important to me. I had already let so much go in terms of my plan, but I was determined to stick to that aspect of my schedule. As it turns out, Auggie was a pro, and the hours spent bringing him into the world essentially melted away.

It has been just over a week since I delivered, and already I understand that motherhood will bring challenges I may not be completely prepared for, but as long as I am flexible in my methods, I have no doubt it will be the most wonderful journey I have ever been on. Thank you to all who are a part of it!

—Melissa

 

Sep 26, 2014

Matcha Madness!

by Emily Jane

We’ve all heard the hype around green tea for health. Touted for it’s antioxidant benefits and weight loss yielding results, ladies everywhere have, at one time or another, been tempted to give it a try as part of their slimdown regimen. If you’re not the biggest fan of green tea, or teas in general, fear not- because you can get all the benefits of green tea, and then some, by adding Matcha Green Tea Powder to your morning smoothie for an outrageous nutritional boost. Matcha is the highest quality green tea powder available, and is made from the young, nutrient dense leaves of the Camellia Sinensis plants. It is then stone ground into a fine powder and can be used as green tea would, simply dissolved in water or milk, or added to smoothies, baked goods, and whatever else might benefit from a little extra antioxidant action. Okinawa Japan was recently named, “The Healthiest Place on Earth”, and part of that can be attributed to it’s inhabitants regular consumption of matcha. It’s benefits include:

- Insane Antioxidant Power and Cancer Prevention: Green tea contains antioxidants called catechins, which scan for dangerous free radicals in the body. The most powerful catechin found in green tea is EGCG (epigallocatechin gallate), which is believed to be a potent anti-carcinogen. Research has confirmed that just one cup of Matcha contains 137 times the content of EGCG, as compared to one cup of conventional green tea.

- Increases Energy Levels and Endurance: All green tea contains caffeine, but the energy boost you’ll get from drinking matcha is due to it’s unique nutritional profile. Drinkers have experienced the positive effects of it’s slow release caffeine for up to six hours after drinking- without the crash and jitters that usually accompany other stimulants.

- Boosts Memory and Enhances Concentration- Matcha contains an amino acid called L-Theanine, which produces dopamine and seratonin. These two chemicals are known to enhance your mood, concentration, and improve memory.

- Calorie Burning: Drinking Matcha has been shown to increase metabolism and burn fat four times faster than average, with no unwanted side effects such as increased heart rate.

- Detoxifying: Matcha is grown in the shade, which means that it contains a high concentration of chlorophyll. Chlorophyll is a natural detoxifier that aids in removing heavy metals from the body.

- Fiber: Matcha contains high levels of easily digestible fiber, aiding in relief of occasional constipation.

So in actuality, there is quite literally no reason you shouldn’t at least give this amazing emerald powder a try. Here is a recipe to get you started.

- 1/2 cup frozen mango

- 1 frozen banana

- 1 cup almond milk

- 2 tsp matcha powder

Blend, enjoy

Sep 19, 2014

Beauty Bite: Dandelion Root

by Emily Jane

When it comes to your garden, dandelions are the Kanye West of horticulture. No one wants them around, and when you see one, all you want to do is yank it from the ground and question it’s very existence. But before you get all weed-wacker happy, be aware that you’re obliterating one of the most powerful bloat banishers there is. That’s right, this canary colored destroyer of lawn aesthetics and intruder amongst your perfectly manicured landscape is actually a vital player in the bloat beating game. Trying to comprehend that not only is this weed a coveted dietary aide, but that you may one day pay money to possess this invasive little intruder that adorns sidewalk cracks, boggles the mind. After learning of this superfood’s superpowers you’ll be running to pay money for something you once paid to gleefully abolish via plant poison. Here are some of this magical weed’s benefits:

Digestive Aid: Dandelion root helps soothe stomach upset and decreases bloating. Drink it in tea form before bed to stimulate your digestive tract and promote digestion.

Kidney Aid: It acts as a mild diuretic that helps flush the kidneys of salt, waste, and excess water retention.

Antioxidants: Every part of the dandelion, from stem to leaves, contains free radical fighting antioxidants. It also possess phytonutrients that may inhibit the growth of some cancers

Immune System
– Studies have shown that dandelion boosts immune function and fights off microbes and fungi.

So there you have it. Even though they may never be welcome on your lawn, you’d be wise to stash dandelion greens in your kitchen. Add them to juices, drink roasted dandelion root tea, or even blend them into smoothies. Of course, don’t go picking them up off a yard that has been doused in pesticides; that defeats the whole purpose. They are, however, quite resilient, as any homeowner can attest to, and so they can be grown easily in pots. So go ahead, grow some weed.

...I see a nutrient powerhouse…

 

Sep 10, 2014

Removing the Toxic Burden

by Emily Jane

Your body works for you, now it's time you did the same.

You know when you’ve just about reached your breaking point in your day to day life? You haven’t had a day off in six months, your boss is breathing down your neck about seemingly irrelevant tasks, you’re working overtime, and at the end of the day to relieve stress you head out for a cocktail or two; only to return home at 1am, more exhausted than ever, before you wake up and do it all over again?

Sometimes, we need a vacation. We’re putting in exhorbitantly long hours (endless it seems), then there’s the boss we plot ways to kill in our cubicle, (but slowly, not in an obvious way). Between the hours, the boss, the overtime, the post-work cocktails, the stress, toxicity, an never ending burden of daily life, your body actually needs a vacation from you every once in awhile. It works for you the same way you work for the big machine, except unlike you, it does not have weekends off, nighttime reprieves, or the ability to quit and move on to a new, more hospitable host.

Every day we overload our innocent bodies with food, stress, and alcohol. We expect it to keep functioning at it’s highest capacity, and then remain consistently perplexed when it begins to fail, and turn to over the counter remedies and prescriptions to pick it back up. Except, this is not a cure, it is a band aid, and far too few people realize that their prescriptions are simply masking the problem, and had they been proactive, there would be little to no reason to be reactive. So the next time you wish your employer would just “give you a break”, imagine your body pleading with you to do the same.

Each day that we continue with the traditional American lifestyle of excess, we increase our bodies burden. If you have ever wondered why you feel like you’ve just consumed a pile of bricks after a simple meal of steak and potatoes, it is because digestion can consume up to EIGHTY percent of our energy. Picture a tiger on one of the National Geographic specials you watched as a child. After a large meal , they will sleep for up to a day as their body breaks down and digests the muscle tissue and fat. And this is a carnivore that is designed solely around the idea that it’s primary source of food is flesh. Now, we’re not asking you to go full on granola eating, hemp loving, tree hugging vegan, but we do suggest a monthly reprieve for your body to unload some of the toxic digestive burden.

Even if you cannot commit to an extended period of time free from animal products, it would serve your body well to eliminate them for several days, balancing your pH levels, and getting your digestion on the right track. When your body is not working so hard to break down what you put into it, it frees up massive amounts of energy to do things of some actual purpose, instead of wallowing in your post junk food lethargy.

Interestingly enough, foods like dairy that are commonly associated as “cooling” or calming, (think warm milk before bed), are actually extremely acid forming. From the minute a dairy product touches your lips, it begins to produce a mucous, which coats your intestines and creates an acid build up your body then exerts more energy to fight off. Similarly, we do not possess the short intestines and high uric acid concentration carnivores have to effectively process meat in a quick and efficient manner. Our body is a hot 98.6 degrees, and food has about 25 feet of intestine to travel through, slowly. Now imagine meat in a plastic bag, sitting in the sun on a 98 degree day, for hours on end, (it can take meat anywhere from 31 to 96 hours to exit the human body). With that lovely image at the forefront of your mind, we ask that you consider eliminating animal products at least several days a month. You can of course, do this on your own, but if you need a little help, sign up for our 5 Day Program and we will walk you through exactly how to remain nourished, energetic, and satiated, all while removing the toxic burden inflicted upon your body. Below are sample meals from the plan, which you can purchase, HERE.

From left to right: Detox Smoothie, Chocolate Energy Drink, and Beet Berry Smoothie

From left to right: Cucumber Avocado Salad, Spicy Corn Salad, and Avocado Salsa Snack


Your body works for you, every, single day. Reward it with a vacation. Pick up the slack and put the extra effort into saying no to acid forming foods like dairy, meat, and alcohol. Be the boss you never had, because just imagine, what will happen, when your most important worker, decides it no longer wants to work for you. Food for thought.

Sep 07, 2014

Beauty Bite: Apple Cider Vinegar

by Emily Jane

Vinegar isn’t exactly synonymous with beauty. The oft used expression “piss and vinegar”, would imply that anything associated with it might have some sort of volatile outburst at any given moment, so why in God’s name would one ingest it? Well, we’ll tell you why.

Pure, organic, apple cider vinegar “with the mother” (aka that quite ambiguous looking chunky stuff floating at the bottom) retains much of apple’s revered pectin, which, when taken before a meal, can soothe the stomach while the insoluble fiber can create the illusion that you have already started eating. The fiber found within can also ward off intense cravings for junk food between meals.

Iron deficient anemia seems to be rampant in women, even those who prioritize their health. Acids found in apple cider vinegar help release vital iron from the foods you eat so that it can seamlessly integrate itself into your cells and body. Iron of course is a key component in hemoglobin and myoglobin production. These red blood cells carry oxygen to all your vital organs, and the more oxygen your body has access to, the easier it is to burn calories. Ipso facto, consuming ACV will indirectly lead to your body easily burning more calories. It is a common misconception that apple cider vinegar itself can actually cause weight loss. But there is no disputing the fact that it can undoubtedly ease your body’s burden in the weight loss process.

Vinegar is known to kill bacteria, and as “acidic” as you would assume it to be, it actually creates the always sought after, “alkaline” environment that your body thrives on internally.Because of this, apple cider vinegar can ward off bacteria in foods, internally, and has even been used externally over acne (diluted), as a toner.

It can help lower blood sugar levels, and don’t think simply because you’re not a diabetic this benefit doesn’t apply to you. Elevated blood sugar is linked to increased aging and numerous chronic diseases, so we could all stand to pay more attention to this aspect of our health.

So how does one incorporate ACV into their life? It’s not exactly palatable, but the pros far outweigh the cons. So suck it up and drink it down. Here’s our favorite immune boosting, antibacterial, anti-inflammatory tonic.

Detox Drink

4 oz pure cranberry juice

1 tablespoon ACV

Juice of 1 lemon

12 oz filtered water

Aug 22, 2014

Beauty Bite: Cinnamon

by Emily Jane

The spice that is anti-everything, but pro-glow.

Even though you might associate cinnamon with colder weather, (think, pumpkin spice lattes, and sweet potatoes drowning in cinnamon and butter), you might not have known that adding it to your daily dietary routine could be a fantastic preventative measure before the cold creeps in. Cinnamon’s list of benefits can dwarf many an over the counter remedy, all without infusing nasty chemicals into your body. This is really a no BS type of spice, so without further ado, here are the many reasons why you simply must add some spice to your life:

- Reduces blood sugar levels

- Fights bad breath

- Helps clear chronic coughs, and clears the sinuses

- Has anti-fungal, anti-viral, anti-parasitic, and antiseptic qualities (helps fight yeast in the body, head lice, and stomach ulcers)

- Contains anti-inflammatory compounds that can reduce pain brought about by arthritis

- Extremely effective for indigestion and nausea

- Reduces muscle and joint pain

- Helps boost immunity

- When added to food, inhibits the growth of bacteria

- Used as a mask with raw honey, its antiseptic properties make it effective in fighting acne, and curing insect bites

It should be noted however, that if you’re suddenly tempted to douse all your comfort food in cinnamon, that you should refrain; as it is considered toxic in large doses. (Google or Youtube “The Cinnamon Challenge”, and you’ll see what happens when people decide it’s a good idea to swallow it in mass quantities). Of course, for those of us with functioning mental capacities, a sprinkling here and there is an excellent addition to any food, and a good way to start is this anti-inflammatory, metabolism boosting tea:

- 1 cup hot water

- 1 tsp cinnamon powder

- 2 tsp raw, organic honey

Even though we are in the business of promoting internal health, this spice falls into our “Beauty Bite” category for another reason. Mixed with a raw, organic honey into a paste consistency, it makes an absolutely astounding moisturizing and glow inducing, antiseptic face mask. So next time you feel a little dull, instead of heading to your Russian facialist who may or may not take out some latent Cold War resentment on your pores, head instead to your spice cabinet.

 

Aug 21, 2014

Cardio Wars

by Emily Jane

Just do it.

Ah cardio. It is the bane of many a fitness fanatics existence, while others are addicted to it in a way that rivals methamphetamine. If the thought of getting on a treadmill, an elliptical, or the mother of all pain, (also known as the stairmaster), makes you want to put your head through a brick wall, you’re not alone. Unless of course you’re one of those freaks of nature who loves to run in place for hours on end while staring at the back of people’s head’s. No matter how you feel, cardiovascular exercise is somewhat of a necessary evil. There’s no way around it. Cardio is not to be left out of a fitness regime, if you truly want to maximize your results and more importantly, the health benefits of exercise. Just know, we’ve all been there. You slide your strategically placed magazine to the side, smug in the assurance that you’ve run six miles and it’s been 45 minutes when the sad truth hits you that, instead, a mere 20 seconds have gone by. Instead of jumping off the treadmill and drowning yourself in the nearest gym pool, consider HIIT (or High Intensity Interval Training), intermingled with your usual steady state cardio.

HIIT vs. Steady State
Steady state cardio is what many fitness newbies are familiar with. It involves finding a piece of equipment, a running path, maybe a bicycle, and consistently putting in approximately 60-70% of your maximum effort throughout, for a steady, and extended period of time. It has several benefits, and is not to be overlooked.

- You will still burn calories : for someone who is relatively inactive, new to working out, or supremely out of shape, adding in this type of cardio will obviously still burn calories, increasing your heart health and furthering your weight loss or fitness plan.

- Retention of Muscle Mass: Various and multiple sessions of HIIT can take a tremendous toll on your body, and in some cases burn the muscle you have worked so hard to build. Mix the two together for maximum results.

- Aerobic Fitness and Endurance: If you are partaking in cardio even several times a week, you will build your aerobic endurance steadily.

An example of steady state cardio is fairly self explanatory. Put on your running shoes, get on the treadmill, and go until a part of your soul dies.

No one looks like this on a treadmill. If you ever see someone with a smile this large on their face, stop them, and ask for some of whatever they’re on.

High Intensity Interval Training (HIIT), also has it’s benefits. It is essentially comprised of a ratio; (whatever works for your fitness level), for example 1:1, which would mean one minute at your highest intensity possible, followed by one minute of rest and recovery somewhere in the middle of your maximum exertion. There is a great debate about which is better, and our stance is to simply get your cardio in. HIIT has definite benefits, but it is better suited to those who have already built up some aerobic endurance. It is also well suited to those who get bored easily, and want to incorporate a variety of exercises, such as plyometrics, into their workouts. The beautiful part about HIIT is that it can be any variety of exercises that get your blood pumping, so it is cardio masquerading as burpees. (Which are, of course, we can all agree, the furthest thing from beautiful.) But you get the picture.

In the end, it doesn’t matter which you use so long as you will stick to it and it is proving effective in your life. Mix it up. Go wild. It doesn’t matter what you look like, so long as you’re doing it. And to be fair, if you’ve gotten up off your couch, you’re already one step ahead of most people in this country. Pat yourself on the back, and refrain from rewarding yourself with a cupcake.

 

Additionally, here is a HIIT workout you can squeeze in anytime, anywhere, no gym required. No excuses.

Aug 11, 2014

Beauty Bite: Ginger

by Emily Jane

We’re all about abolishing bloat. How could we not be. Bloat is the unfortunate SOB that plagues many a woman, often, “out of the blue”. There is quite literally, no reason that after eating some harmless fruit you should look 5 months pregnant, or like you just swallowed a vat of salt water. Such is life, and sometimes, an over indulgence, or even a so called, “healthy meal” can bring on stomach distention with a vengeance. Unfortunately, bloat busting saviors just so happen to come in the some of the most unappealing packages. Ginger root looks like something out of a Disney film that would be attached to an evil, talking tree. Gnarled, knobby- beige. When we think vibrant, life saving, destroyer of bloat we generally don’t word associate with, beige. And yet there it is. This gnarled chunk of goodness can ease stomach distress quicker than you can utter the word “detox”. You would be remiss to pass over this amazing powerhouse of a root, which can do for you what no amount of man made diuretics can. If you can get past ginger’s homely exterior, you will be rewarded with a myriad of positive side effects. Some of these include:

- Alleviation of gastrointestinal distress

- Relief of motion sickness: ginger has been proven to be far superior to the much more common remedy for motion sickness, Dramamine

- Safe relief of nausea during pregnancy: anti vomiting drugs can cause severe birth defects

- Anti-inflammatory: Ginger possesses powerful anti-inflammatory compounds known as gingerols. It has been proven to alleviate symptoms and pain associated with arthritis.

- Induces cell death in ovarian cancer cells: Gingerol is also a potent cancer fighting agent, that combats cells in such a way that those exposed to the compounds actually die off

- Immune Boosting: Ginger helps to cleanse the lymphatic system, which is essentially the bodies sewage system. It prevents the accumulation of toxins that can lead to infections later on.

So whether you’re fighting a cold, or you’re perfectly healthy- run, don’t walk, to grab one of these modest little chunks of goodness. Here are three ways you can incorporate ginger into your life:

Ginger Lemon Morning Detox Drink

- 8 oz boiling water

- 3 slices of lemon + zest + squeeze of juice

- juice of one grapefruit

- 1 tsp raw, organic honey

- 1 inch peeled ginger

{squeeze the juice of the citrus fruits into your mug, add your ginger, pour hot water over them, add honey, enjoy}

 

Homemade Ginger Ale

Especially for pregnant ladies, from “The Complete Organic Pregnancy”

- 2 tablespoons fresh ginger, grated

- 2 lemon rinds

- 1 cup boiling water

- 1 quart seltzer

Put the ginger and lemon rinds in a small bowl with the honey. Pour in boiling water, and let steep for 5 minutes. Strain and chill. When ready to serve, add seltzer.

Spicy Ginger Citrus Smoothie

- 1/2 cup frozen mango

- 2 peeled clementines

- 1/2 inch peeled ginger root

- 3 to 4 ice cubes

- 1 (peeled and pre-frozen) banana

- 1 and 1/2 cups coconut water

- 4 large chunks pineapple

ginger

Jul 31, 2014

Beauty Bite: Mint

by Emily Jane

Beat the bloat with magical mint!

Generally reserved for toothpaste, Tic Tacs, and (secretly) Thin Mint cookies, actual peppermint is living in the shadows as one of the most delicious and underutilized herbs. When it’s not cloaked in chocolate and being touted by those cookie pushing terrorists in brown vests, mint makes an enjoyable and logical addition to many a meal, or drink; and will in fact, have the exact opposite effect as the aforementioned sugary discs. As a general rule, if you’re committing to a healthy lifestyle you should probably just avoid those tiny destroyers of diets, masquerading as middle schoolers altogether. Stay away. Stay far, far away.

Though its main claim to fame is a profound effect on digestion, these little green leaves are a veritable workhorse when it comes to being multifunctional. Some benefits of these vibrant little herbs include:

- Digestion: Soothes stomachs suffering from inflammation or indigestion. Drinking a cup of mint tea is a quick way to beat the bloat after a particularly taxing day of eating

- Depression and fatigue: Conveniently enough, you may not even have to ingest mint to reap the benefits. The smell alone has the capacity to improve brain function.

- Breath freshener: Thankfully, this doesn’t always have to involve swallowing toothpaste on the fly, simply chewing mint leaves or adding them to smoothies can improve even the worst morning breath.

- Cancer fighting: The oils within mint called monoterpenes have been shown in several studies to prevent the carcinogenesis process at both the initiation and promotion/progression stages. More specifically, magical mint targets cancers of the breast, pancreas, and liver.

Before you go running to the nearest Girl Scout stand or Haagan Daas mint chip ice cream pint, here are several suggestions as to how you can incorporate this most refreshing herb into your daily life.

Fruit Infused Waters

fruitwater

Detoxifying Debloating Smoothie

- 1/2 cup frozen mango

- 1 bunch flat leaf parsley

- 10-15 mint leaves

- 1/2 a peeled English cucumber

- 3/4 cup packed baby spinach

- squeeze of lemon

- 1 and 1/2 cups coconut water

detox smoothie

 

Minty Mango Smoothie

- 3/4 cup frozen mango

- 10 mint leaves

- 1/2 frozen banana

- 1/2 cup packed baby spinach

- 1 and 1/2 cup coconut water

mango smoothie

 

Jul 22, 2014

Beauty Bite: Beetroot

by Emily Jane

The modest glow getter...

The often overlooked, lowly, beet. It is unassuming, and quite frankly, unattractive sitting on the grocery store produce shelves. They look a little bit like something a Disney witch would throw into a cauldron, cackling all the while. Beets generally rank right up next to radishes, brussel sprouts, and all those things that as children, we were hard wired to refuse on no basis other than the sheer mention of their names. This subliminal priming may be the reason we avoid gnarled looking, inconspicuous vegetables-but beets, like many roots, are powerhouses of nutrition.

beets3

Benefits:


Vitamins and minerals:

- Potassium: An electrolyte, good for heart health, lowers blood pressure, reduces the risk of developing kidney stones

- Magnesium: Relaxes the muscles and nervous system

- Fiber: Keeps intestines and colon functioning, improves digestion

- Phosphorus: Aids in the development of healthy bones, teeth, and nerve cells

- Iron: A natural remedy for iron deficient anemia, delivers oxygen to the blood

- Vitamin A: Antioxidant well known for it’s ability to ward off wrinkles

- Folic Acid: Combats depression, produces new cells (vital during pregnancy), and aids in the maintenance of vital existing cells

Beauty Booster:
Beetroot juice has been shown to help the body respond better to exercise by balancing oxygen use and increasing stamina, and is an incredible natural detoxifier for our heavily burdened livers. Beets contain an exceptionally high number of anthocyanins, and so they have a definitive link to improved skin and hair. This, combined with quite a high iron content, means beets can bring life back to dull complexions, dandruff riddled hair, and deliver the always sought after, ever elusive “glow”, sans makeup. It aids in boosting the metabolism while keeping skin moisturized and blemish free, fighting the dreaded onset of wrinkles all the while.

So how does one prepare this magical root? It seems that the most convenient way to maximize the nutritional benefits of beets is to juice them. They have quite a strong taste, and can be a bit too potent to drink completely straight, so it is best to mix them with other vegetables. They can also be steamed, roasted, shredded and made into “beet burgers”, or integrated into salads. Once sliced open, beets are a gorgeous magenta color that will stain everything from your hands, to your clothes, to your dog and children, so handle with care.

beet juice

1/2 beet root, peeled and washed

5 carrots

4 sizeable chunks of pineapple

 

Quick Summary:

beet1`

 

Jul 17, 2014

Super Food Mochaccino

by Emily Jane

A sugar free, dairy free, guiltless, guilty pleasure.

We’ve all been there. At the Starbucks counter, eyes glazed over, looking at the menu thinking a frozen, blended “Frappaccino” is a brilliant idea. We excuse ourselves because it’s a coffee house beverage, convinced that even though it’s 9 in the morning, it’s “just coffee” . We’re here to burst your bubble. A “grande” frappaccino, (to those unfamiliar with Starbucks jargon, that’s a medium size, as the barista will surely correct you), contains, 400 calories, 15g of fat, sixty four grams of sugar, 5g of protein, and less than one gram of fiber. This is before the mandatory addition of whipped cream. To those still unconvinced that your “coffee beverage” isn’t just a glorified mid-morning milkshake, please check your denial at the door. To see the havoc those 64 grams of sugar are wreaking on your immune system, skin, and overall health, please refer to the previous blog post. The star of our “Fauxccino” is cacao, or the raw, unprocessed, unsweetened form of chocolate. Cacao boasts an insane nutritional profile which in a serving size includes, a mere 1.5g of fat, 0g of sugar, 3g of protein, and 4 grams of the ever elusive fiber. It also will provide you with 8% of your daily recommended iron intake. Cacao is mentioned to be one of the highest dietary sources of magnesium, flavonals, and polyphenols. It is high in free radical fighting antioxidants, and provides a rich dose of chocolate to ease your cravings. We shall simply call it, crackcao.

ingredients


There are a couple components to this “milkshake”, and you can clearly pick and choose those which sound best. The first thing you will need to do is make a date “caramel” sauce. The reason for doing this ahead of time may be solely personal preference, but whole dates look a little too much like cockroaches for me to feel good about putting them directly a smoothie;. Aesthetics aside, taking this extra step truly facilitates the blendability of your Fauxccino.

Date “Caramel”
- 4 medjool dates, pitted
- 1 cup of water
- pinch of sea salt
-1/2 tsp lemon juice

Simply pit the dates and cover them in water to soak and soften for 30 minutes. Add dates, water, and sea salt, to a good quality blender, and blend on high for 60 seconds until completely smooth. Pour into a container and store separately in the fridge, as you will only be using a tiny portion of your “caramel” sauce for this recipe. Don’t cop out and buy a different variety of dates, as I promise this will result in a chunky, unpalatable smoothie.

Cashew Chocolate “Cream”
- 1/2 cup RAW, UNSALTED, cashews
- 1 cup filtered water
- 3/4 cup almond milk
- 1 tbsp cacao powder
- pinch of sea salt
- tsp vanilla extract

Soak cashews in water for 3 hours minimum. Drain water, and add almond milk to cashews. Add remaining ingredients to a good quality blender and blend until completely smooth. This is a completely optional step as it will add a bit of natural fat to your smoothie, but it will make for a creamier drink. Store, covered, in the fridge.

swaps

Smoothie Recipe:
- 1 already frozen and halved banana
- 2 tbsp cacao powder
- 1/4 cup cold brewed iced coffee (Trader Joes and Whole Foods both carry versions of this, it is less bitter than traditional coffee)
- 1/2 tsp vanilla extract (optional)
- 1 tbsp of your date caramel sauce
- 1 cup of almond or coconut milk (your choice)
- 2 tbsp chocolate cashew cream (completely optional)


Whipped Cream Recipe (OPTIONAL)
- 1 can of Native Forest Coconut Milk (refrigerated overnight. There are several brands of coconut milk on the market, however this is one of the only organic options made in a BPA free can)
- 1/2 tsp date syrup

Blend with a hand mixer until fluffy. Drizzle date syrup over top, and add an additional chopped medjool date as a garnish.


Because this shake does have a high natural carbohydrate component, it is an exceptional pre-workout or post workout drink, or a filling breakfast to get you through a long day.  Consumed any later than dinnertime it may give you a boost of unwanted energy. You’ve been warned.

Jul 07, 2014

No More Sugarcoating

by Emily Jane

"The Lesser Of Two Evils Is Still Evil"

sugar

We hear all the time that sugar is evil. Sugar is Satan and it is hiding in your cupcakes, your cookies, and more importantly, the sneaky SOB is masquerading in one too many health foods. It’s lurking in salad dressings and hiding in things like coleslaw, spaghetti sauce, and ketchup. KETCHUP. Is nothing sacred?  In the previous blog post we discussed the legitimate dangers of taking your daily dose of poison via artificial sweeteners and some may be thinking pure sugar is the better option. The answer to this is a complex yes and no. If given a choice between the two, always opt for the food that came from a plant, and wasn’t made in one. But unless someone is holding you at gunpoint and forcing you to make a choice between a diet soda and a cupcake, there is no good excuse for either. While it is true that common white table sugar might be the “better” option, make no mistake, sugar is responsible for a myriad of issues, and it is, EVERYWHERE. The worst part about trying to find a healthy sugar alternative is no one wants to admit that there is none. (None that truly taste like the sweet, sweet, satisfaction of the real thing). What’s worse, a trend in “healthy alternative sweeteners” has brought a very specific culprit to the forefront of the debate, when it might in fact be the least favorable option.

*Quick Science* Both of the following forms of sugar are made up of glucose, and fructose. Glucose is found in every cell on the planet, our bodies need it, and if we do not obtain it from our diet, the human body will produce it. Every cell in your body utilizes glucose, including your brain, which means it will “burn up”, relatively quickly. Fructose is not produced by the human body and there is absolutely zero nutritional need for it. It does occur naturally in fruits and vegetables, but in essentially negligible amounts. Fructose metabolizes far more quickly than glucose as fat because the liver cannot process it in large amounts. In short, fructose is the enemy. Moving on.

Common Table Sugar, “Sucrose”.
“Sugar is the new nicotine”- Mark Hyman, MD
Sucrose is the common table sugar we all know and love to hate. It is made up of essentially 50% glucose and 50% fructose. As mentioned above, glucose is the molecule your body prefers for energy, and though it is willing to do the extra work to account for fructose in fruits and vegetables, in large amounts, your liver will object to the overload and create fat in the process. We’ve all heard that sugar is bad for the waistline, and if we’re being honest with ourselves, choose to ignore it. Excuses are made for the white crystals we feel we are “owed” after a particularly long day or traumatic event. But sucrose’s effects are far more wide ranging than just weight loss sabotage.  Some short term side effects of sugar are mood swings, acne, skin rash, PMS, fatigue, hyperactivity and the notorious “sugar crash”. Long term effects include anemia, depression, anxiety, early aging, insulin resistance, and adrenal fatigue. As if all of that is not enough, sugar wreaks complete havoc on our immune system, skin, and hair. I vividly remember the first time I saw several gray hairs on my head, at 24 years old. Upon closer inspection I was hit with the realization that crows feet were beginning to form at the corners of my eyes. I was filled with visions of my own mortality. Was this the beginning of the end? My first thought was that I would go, kicking and screaming, and clutching a vial of botulism. I essentially wrote my eulogy to the man who decided it was a good idea to inject rat poison into our faces. Once my vapid downward spiral had commenced, research rendered me the realization that the added sugar in my diet could be to blame. Sugar is extremely inflammatory, and produces enzymes that break down collagen and elastin, creating premature wrinkles. The inflammation causes the rapid breakdown of cells which accelerate aging in an almost unparalleled way, similar to smoking. We only get 100 years if we are lucky, there is no point in speeding up the process by reaching for “comfort food”, that will be anything but comforting ten minutes after consuming it. The good news is, no one is doomed, and studies have shown drastically reducing, or eliminating sugar altogether can actually somewhat reverse the aging process. Choose whole foods like fruit to satisfy your sweet tooth, such as berries, apples, and kiwi.

KM

Agave “Nectar”:
Also known as, one of the world’s greatest marketing achievements. Agave is promoted on the premise that it comes from a natural plant, nestled in the hills of Mexico, harvested at low, essentially raw temperatures. Paints a pretty picture doesn’t it? Agave is not nectar at all, it is highly processed, highly refined, and just a plain brilliant advertising campaign. Bravo marketing agencies. You’ve demonized high fructose corn syrup (and rightly so), to replace it with something that is potentially worse than every other sweetener combined. Though it’s inventors would have you believe agave plants are tapped (much like maple trees), and the amber liquid drains directly into your cup, this is a blatant falsehood.  It is actually produced from a bulb like root, and it’s refining process is quite similar to high fructose corn syrup. If we’ve learned nothing else today, it is that fructose is the main culprit in undesirable sugar side effects. To put the gravity of agave’s side effects into perspective:
Table Sugar: 50% fructose
High Fructose Corn Syrup: (Approximately) 55% fructose
Agave: …..NINETY PERCENT fructose. Yes. 90%.
If High Fructose Corn Syrup is Public Enemy #1, Agave “Nectar” is Patient Zero. It has more calories per serving than table sugar, is the key ingredient in tequila (also known as regret in a bottle), and is composed primarily of fructose, which can mount triglycerides, which in turn leads to an exponentially increased risk for diabetes. Not to mention your body does not know what to do with the absolute gross excess of fructose, so it will metabolize as fat.  Your body processes fructose in a way vastly different from how it metabolizes glucose. Fructose is broken down in your liver just like alcohol and produces many of the side effects of chronic alcohol use, right down to the “beer belly”. So if regular sugar has similar effects to smoking, and the almost pure fructose in agave has similar effects to alcohol, why are we all so quick to say we don’t abuse drugs or alcohol?

 

Jun 16, 2014

Spotlight Recipe: Caprese Salad

by Emily Jane

A (lighter) taste of Italy.

This isn’t really a recipe so much as it is an idea. Use as much or as little of each ingredient as you want, (with the exception of cheese) to get the perfect combination of deliciousness for you.

Caprese Salad

csalad

- 2 chicken breasts

- ¾ cup cubed fresh mozzerella

- 1 cup halved cherry tomatoes

- 4 cups crispy romaine lettuce

- 1 avocado

- Fresh torn basil

- 2 cups balsamic vinegar

Directions
- Balsamic reduction- Make ahead of time or allow for the 10 minute cook time. Simply place balsamic vinegar in a sauce pan and bring to a low boil over medium heat. Reduce the heat to a simmer, and continually stir the vinegar for about 10 minutes. Remove from the heat and let it cool, store in refrigerator in airtight container. Allow to come to room temperature before using.
- Season chicken breasts lightly with salt, pepper, and garlic powder. Sautee on medium-high heat in 1 tbsp of olive oil until cooked through and golden. (about 5 minutes each side).
Add chicken, tomatoes, cubed avocado, mozzarella and as much basil as you like over top of your romaine. Drizzle with your pre-made balsamic reduction. Toss, and enjoy!

fork

 

Jun 11, 2014

Sweet Swap: Banana Nice Cream!

by Emily Jane

5 Minute, dairy free, sugar free, alternative to a classic favorite!

When it comes to preparing food I like simplicity. I like few ingredients and easy prep. In fact, there was arguably more attention to detail and thought put into my overly emphatic rendition of “Let It Go” from Frozen in the privacy of my car today, than to this recipe. This ice cream requires far less effort than trying to mimic Idina Menzel’s vocal range and about half the time.

Ice cream is a pretty common go to dessert, and well known as a comfort food. How and why it obtained this moniker is beyond me, because it is rarely satisfying and almost never comforting. Sure, maybe while you’re eating it you think you made a good life decision. You pat yourself on the back about how you avoided actual therapy by turning to Ben & Jerry; but I’ve never known anyone to sit back after polishing off a pint of this indigestible doom in a bowl to say, “Wow. “That was really the right choice.” I heard about banana ice cream, and like most anyone reading this, was inherently skeptical. It sounded too good to be true, witchcraft, if you will. But after testing it several different ways, without the myriad of undesirable side effects, I can truly say I am a convert. While it may not taste EXACTLY like ice cream, it also lacks the ability to wreak true havoc on your waistline and health, so it seems to be a fair trade. Personally, a favorite is a clean version of “Cherry Garcia”, but you can’t necessarily speak about ice cream without mentioning chocolate, so here are two variations to start (or end) your day.

“Cherry Garcia”

- 2 bananas, RIPE, quartered, and frozen for at least two hours

- ½ a cup frozen, pitted cherries

- 1 tsp vanilla extract

- 2 tbsp chopped dark chocolate (optional, add last)

Peanut Butter Chocolate Cup

- 2 bananas, RIPE, quartered, and frozen for at least two hours

- 2 tbsp peanut or almond butter

- 1 and ½ tbsp unsweetened cocoa powder

- ½ tsp vanilla extract

blender

Directions:
- Place frozen bananas in your food processor, or high powered blender, pulse.
- After about 30 seconds, add topping ingredients slowly, allowing to mix until incorporated, an additional 30 seconds. (For Cherry Garcia, add optional chopped chocolate and additional frozen cherries last). Once the ice cream reaches a creamy consistency, stop blending. The heat from the device may cause it to melt.
- Remove from food processor and serve as soft serve, or freeze no more than two hours for more scoopable ice cream.

**This works best in a high powered food processor or blender, such as a Vitamix. If your blender is a standard power, add almond or coconut milk until creamy**

nicecream

Jun 07, 2014

Spotlight: Blueberry Cream Pie Smoothie

by Emily Jane

Quick. Easy. Rich. Filling. No brainer.

bb

If the mere thought of having to cook before you’ve fully woken up gives you a migraine, try this week’s smoothie option, courtesy of the 30 Day Active Fusion Challenge. There is absolutely no need to complicate life at 6 am, and smoothies are a fuss free way to make sure you survive everything from your morning commute, to a tedious early meeting. Call me shallow but I’m much more apt to prepare food if I know the end result will be “pretty”. Something about the vaguely brown color, and indiscernible chunks of partially frozen fruit in many smoothies is enough to turn me off of trying to concoct some life altering blendable breakfast. Fortunately, this one is idiot proof. This liquid amethyst smoothie will bring instant light to your otherwise cloudy morning, in more ways than just it’s vibrant appearance. Studies have proven blueberries in particular to aid in memory and information retention, and their brain boosting antioxidants are renowned for being a free radicals worst nightmare. Blueberries are also amongst few foods in which freezing doesn’t destroy their potent nutritional profile. The power punch of antioxidants they possess remains in tact, so they are an ideal time saver for someone with limited patience when it comes to the short life span of fresh fruit. So go ahead, have drinkable pie for breakfast.

blueberry

- 1 frozen banana

- 1 cup frozen blueberries

- 1 and 1/2 cups unsweetened almond milk

- 1/2 tsp vanilla extract

*Optional add-ins*

- 1/4 cup frozen pitted cherries

- 1 tbsp chia seeds

Directions:

Blend. Depending on your blender quality, you may have to adjust the amount of liquid in your smoothie.

bb3

 

 

 

 

 

Jun 03, 2014

Take It To Go

by Emily Jane

"HANGER" [noun] - A state of anger or immense irritation caused by lack of sufficient nourishment. Symptoms include, but are not limited to: Drowsiness, irritability, shorter than average fuse with spouse or partner, headaches, fatigue, and the overwhelming desire to use expletives as your primary source of communication.

It's worth noting, that the aforementioned symptoms are easily remedied, and no matter what WebMD tells you, you do not have dementia, mononucleosis, congestive heart failure, or cocaine abuse side effects. Step away from Google. You are just hangry.

hangry

We’ve all been there. Lunch hour has commenced and the end of the work day seems like a far off, unattainable dream. Hunger is taking over. Your blood sugar is dropping faster than a Six Flags ride and everyone around you suddenly sounds like Janice from Friends. The vending machine has miraculously sprouted arms and is beckoning you to come closer for some chocolate covered comfort. But wait, you planned ahead and salvation sits in your carefully tucked away Tory Burch. No need to become hangry. Don’t be that person. Find food before hanger finds you. Here’s how:

Challenge Approved Snacks

- Fruit (including, but not limited to, sliced apples, berries, peaches, melon, ect.)

Cucumbers, Carrots, & Hummus

One Grapefruit

Sliced Bell Pepper

Two Hardboiled Eggs

5 Pitted Medjool Dates & 2 Tablespoons of Nut Butter

1/2 of a cubed Avocado, Scoop of Salsa, Squeeze of Lime

Almonds & Raisins

10 Dried Apricots

Lara Bars (1)

Sliced Apples and “Peanut Butter Crack”*

Organic Garlic Parmesan Popcorn

Watermelon Slushie*


Watermelon Slushie:
- Half a watermelon
- 10 Mint Leaves
- 10 Ice Cubes
- Juice of Half a Lime
- Half a seedless Cucumber (optional, for added fiber and hydration)

Directions:
Simply place ingredients in a blender, blend to desired consistency, or about 15 seconds.

Watermelon


Peanut Butter Crack
- Half a cup Greek Yogurt
- 1 tbsp peanut butter
- 2 tsp pure maple syrup (or raw honey)
- Dash of Cinnamon

Directions:
Combine Ingredients and serve with sliced apples, bananas, strawberries or grapes

pb


A note on snacks.
For optimal digestion, maximum energy, and an avoidance of uncomfortable bloating, we suggest consuming fruit earlier on in your day, and on an empty stomach. Fruit is especially efficient at delivering water and energy to your body, and as a result, moves through your digestive tract rather quickly. When it catches up to slower moving snacks, this may account for the uncomfortable bloating sensation some people feel after, “only eating fruit”. Dried fruit and nut butter is an exceptional pre-workout snack, with a kick of quick carbohydrates and protein to maximize your performance.

Jun 02, 2014

Spotlight Recipe: Sunburst Salad

by Emily Jane

Week One has begun, and it starts with a bang of colorful chopped veggies, topped with a tangy and cool cilantro avocado dressing.

Chopped Salad

We chose this salad as this week’s spotlight recipe for two reasons. One is that this rainbow in a bowl is packed full of nutrients such Vitamin A, Vitamin C, and a high potassium content. Nutrients aside, the vegetables may or may not simply be a vehicle for the glorious green cream that accents them so perfectly. The second reason, and honestly the main, is that the aforementioned sauce that adorns it should have a monument erected in it’s honor. Not quite a guacamole, not your average oil laden accoutrement, it stands alone as the match to ignite this fireworks inspired salad. Exercise your willpower as you try to resist simply devouring it with a spoon. We dare you.


Southwestern Chopped Salad

Prep Time: 15-20 Minutes
2 orange bell peppers
2 red bell peppers
2 yellow bell peppers
½ head romaine lettuce
½ cup organic corn
1 bunch scallions
2 cups halved cherry tomatoes

ChoppedSalad2

Avocado “Cream” Sauce
2 Ripe Avocados
4 Limes (Juice of)
1 tsp garlic powder
1 tsp onion powder
½ teaspoon cumin
Pinch of sea salt
½ cup Greek yogurt
Splash White Wine Vinegar (2-3 tsp)
Handful Fresh Parsley
1 cup Organic vegetable broth
1 bunch Cilantro (Chopped finely)

Instructions:

Seed and dice peppers-chop romaine lettuce, dice top half of green onions, add corn and tomatoes. Toss together.

Sauce:
1. Put all ingredients except cilantro in Nutribullet or blender, blend until smooth.
2. Add chopped cilantro last and season to taste.
3. Give a final squeeze of lime into the dressing before tossing it into the salad for additional zest.

avosauce

 

May 29, 2014

Challenge Accepted

by Emily Jane

Welcome to week one!

Briefly though, before we start talking about forever, let us all commit to the present, and least thirty days of change, however minute it might be. By joining this challenge group you will receive the building blocks to construct the best version of yourself, and we are here to make the transition as smooth as possible.

Sustainability, and convenience are two words that might not be synonymous with weight loss and health gains. In fact, they seem to be the great white unicorn on the path to a permanent lifestyle change. With this challenge, we are hoping to give you insight that will bestow upon you the knowledge that not only is a healthy lifestyle easily attainable, but equally sustainable. Ultimately, isn’t that the dream for most of us? Quick weight loss is not exceptionally difficult, and the Internet is overrun with ways to attain the aforementioned quick fix; so before we begin this, it is imperative to point out that this is a challenge for your health, and as such, there are simply a few “rules” we ask you to be mindful of.

1. Alcohol As useful as this adult pacifier is at times, it is in fact, not as necessary as we would deem it to be. And no matter how much you try to justify it, that glass does not count as your serving of grapes. The magical adult elixir that is alcohol has it’s place in life, to be sure, but unfortunately it is not in the next thirty days.

2. Packaged and Processed Food- This is quite simple. If the food coming out of a package is ready to eat, its not quite right. Eating plants? A definite yes. Eating things that came out of a processing plant? A definite no. If the food has a longer expiration date than your family pet, toss it in the garbage.

3. Sugar Substitutes and Artificial Sweeteners- Even though this falls under the above mentioned, it is worth mentioning again. Do whatever it takes to turn yourself off your daily Splenda fix. Convince yourself it is crack cocaine. You’ve just poured cocaine into your coffee. That police siren you hear? They know. And they’re coming.

4.Dairy - This is more of a guideline than it is a hard and fast rule, as you’ll see it pop up in several recipes. We’re not asking you to permanently give up your favorite noche, but do try your best to avoid the cheese platter at cocktail parties, and step away from Ben and Jerry. They are not your friends.

Some tips to make your life easier as you get started:

1. Shop the perimeter of the grocery store. All that is evil dwells in the aisles. Seriously though. If you avoid the seduction lurking within, you would be amazed how much easier this whole process becomes. Set yourself up for success. Oscar Wilde said it best, “The only way to get rid of temptation is to yield to it”. Unless of course, we cheat the whole system and don’t allow ourselves to be tempted in the first place.

2. Familiarize yourself with hot sauces, salsas, and truly natural sweeteners. Learn them, love them, pile them on. Go for the most organic, freshest ingredients, usually located in the refrigerated section near the vegetables you will be eating in abundance.

3. Prep your food in advance. Set yourself up for success. Everything mentioned on this menu will keep quite well for up to three days in a refrigerator. You may curse my name as you dice, chop, and sautee, but after a long day of work, children, and workouts, you will be glad to grab a fork and your tupperware. Though you may look longingly at your liquified adult grapes, do not be seduced. You were prepared for the seduction, and so you will triumph.

4. Invest in the proper tools. This may seem unnecessary, but it will make your newfound journey to health exponentially easier, and far less time consuming. We stress again here, sustainability is key. No one wants to be digging frozen chunks of fruit out of a blender’s blades before they have had their morning coffee (sans Splenda, but you already knew that). I cannot, cannot, recommend the Nutribullet enough. It will blend your greens seamlessly into your morning smoothies, and cleaning is virtually a breeze. Bed, Bath and Beyond is almost always luring customers in with 20% off coupons, so run, don’t walk. Julienned zucchini will change your life, but a spiralizer is not necessary. (Fabulous, but not necessary). A mandolin will do just fine.


So, we ask you- challenge accepted?

day1

* please note *
Be aware that before embarking on any fitness or nutrition journey it is in your best interest to consult a physician to ensure you are equipped to handle the above challenge. These recommendations, though endorsed by a nutritionist, are not meant to be a substitute for a personalized analysis of individual health. Ingredients in this challenge include, but are not limited to, common allergens such as wheat, soy, egg, and fruit. Adjust accordingly.

Melissa Paris is currently five months pregnant and under the supervision of professionals. If you yourself are pregnant, we ask that you please consult your doctor before undertaking dietary changes and additional exercise.

 

May 15, 2014

Active Fusion Nutrition

by Melissa Paris

Want to wake up refreshed, ready to go, and prepared to conquer the world? Members of the Melissa Paris Fitness Community always feel our best when we are well slept, hydrated, exercised, and filling our body with REAL, WHOLE, Foods!

I am proud to introduce the newest phase of Melissa Paris Fitness Community, Active Fusion, a full on experience to integrate a simple balanced eating habits that support your individual needs.  You will have the opportunity to sign up for this adventure July 1st, 2014!!!

The new program combines a balanced + nutritious diet with regular workouts to help you kick-start your journey to a well-rounded and healthy lifestyle. The program’s detailed meal plans and guided workout videos will motivate you to live a clean and active life. 

Want to to know more? Sign up for the FREE #30daychallenge!

May 08, 2014

Positively Pregnant!

by Melissa Paris

MELISSA PARIS FITNESS
LIKE YOU’VE NEVER SEEN IT

Firstly: I’m thrilled to announce I’m expecting my first baby this fall! Paris Party of 3! I will be documenting my journey using instagram and I hope that my fit pregnancy will inspire you to take on new challenges in your life and to be your absolute healthiest.

The second major MPF announcement is something that I have been working on for quite sometime: the rollout of Active Fusion.

The new program combines a balanced + nutritious diet with regular workouts to help you kick-start your journey to a well-rounded and healthy lifestyle. The program’s detailed meal plans and guided workout videos will motivate you to live a clean and active life

Stay tuned! Much more information to come over the next few weeks!

Apr 15, 2014

New Beginnings

by Melissa Paris

After all the snow, wind, train delays, and long dark days, SPRING is in the air and soooooo is the NYC brunch scene! The bloody marys, mimosas, and sangria seem to be free flowing and getting cheaper by the glass. The bacon, eggs, and 2 slabs of toast don't seem like a bad idea after all.......

WELLLLL you may not feel that great Monday morning after the sugar carbo load, I know feel free to call me Debbie Downer, BUT if you are here and made it this far you must be somewhat interested in how to keep brunch under control.

1. Skip the bread. SORRY.  Or ask if they offer sweet potatoes and hold the grease.
2. Ask for mixed greens with avocado instead of bacon or sausage.  The avocado fats are healthy for your hair, skin, nails, and brain cells and will keep you fuller longer.  AND bonus the fat will slow the digestion of the alcohol so you may remember paying the check.
3. Eat half the amount of your main course and try to opt for a protein option on the menu. 

I work with all kinds of people helping them achieve so many different kinds of goals from running marathons, to wedding prep, muscle sculpting, baby body bounce back, relaxation, the list goes on.  But there is a common theme.

1. Be as specific when setting your goal. “I will read 10 books on my list by 7/2/2014.”
2. How will you get to this goal? “I will read a book a week for the next 10 weeks.  In order to this I will not watch TV till each book is accomplished.  I will also read on the subway to and from work.”
3. Do you have a support system and someone to hold you accountable? ” I will email my goal to 3 friends and share with them the books on my list.”

Springtime is the PERFECT time to reset, revisit, and recharge the motivation you had at the start of the New Year.  Ignite that fire within and live your most powerful life!!

Why NOT bring it Outdoors!
My Top picks for NYC outdoor workout spots.
1. Christopher Street Pier (entrance on west side of Christopher Street in west village) awesome view of the water, there is turf, a running/bike path, benches for pushups/step-ups, a water fountain, and a pretty clean bathroom!
2. Central Parks Sheep’s Meadow (65th Street Transverse) great people watching, great for bodyweight workouts in the grass, some trees for shade or wall sits, bathrooms located outside by the food trucks, and water available by small food vendors.
3. Stuyvesant Town BB courts (20 th street loop) there are some serious BB players up in this neck of the woods.  I prefer my jump rope and burpees that take place on the east side of the courts.  Great place to watch a good game, get involved, meet people, or create your own workout because there is no shortage of park benches or people looking to break a sweat!

Apr 09, 2014

Face the Food Facts

by Melissa Paris

Do you ever wonder what you are supposed to be looking for on a food label? You are not the only one...

The 5 components of a food label
1. The name of the food, also known as the state of identity.
2. The name of the manufacturer as well as location.
3. The net contents of the package, which tells you the quantity of the food product that is in the container and helps you compare prices.
4. The ingredients list, with the items listed in DESCENDING order by weight….so if the first ingredient is SUGAR you know its got to go back on the shelf, right?
5. The Nutrition Facts Panel, unless the package is small there must be a telephone number or address so you can get the info you need.

Balance

Are you ever exhausted after a week of work, family, dating, personal time, exercise, the list goes on!!! AHHH How do you ever fall asleep at night?  Over the past few years of running my own business I find the below few tips helpful.

1. Instead of TV before bed every night I alternate with reading time instead.  I am less amped up from a thrilling hour of Game of Thrones or Homeland and actually get a more sound night of sleep.
2. I plug my phone in across my bedroom so I am not tempted to check email, texts, or answer calls.  Peace out I need my ZZZZZ’s.
3. I lay all my cloths out the night before as well as set my coffee pot on automatic….I gently wake up to the amazing smell of my fresh brewed organic goodness and I didn’t miss a wink!!!

Squat

Looking Back at Last Week
The Perfect Squat….What you may be missing!
1. Start with feet just outside of shoulders.
2. As you lower your body to the floor toes, knees, and hips should all be facing forward. 
3. Your knee should be lining up with your second toe.
4. At the bottom of the squat engage your BIG toe (this will lift your arch of your foot and fire your glute maximus) then push back up to the top and release big toe.
5. Repeat for your desired amount.

Apr 02, 2014

Baby Got Back

by Melissa Paris

You can do side bends or sit ups but please don't lose that BUTT...

Whether you are trying to tighten up that bottom or build it up here are My Top Ten Butt Blasters:
1. Barbell Squats
2. Deadlifts
3. Wall Sits
4. Step Ups
5. Walking Dumbbell lunges
6. Stability ball hamstring curls
7. Single Leg Split Squat
8. Hip Extensions with bands
9. Pistol Squats (can also use TRX or bench for assistance)
10.Plyo Jump squat

Arbonne

Top 3 Smoothing and Hydrating Body Creams
1. Arbonne RE9 Advanced Firming Body Cream
2. Miracle Skin Transformers Heal Everything Balm
3. La Mer The Body Creme

Mar 13, 2014

Not A Drop To Spare!

by Melissa Paris

A few weeks back I received an email from the well-known water brand Icelandic Glacial. They are doing an intriguing and very stimulating campaign called “Pursue Your Passion” and asked me to take part.
Before I dive into the details on pursuing your passion and how sumptuous Icelandic Glacial Water is, lets discuss YOUR hydration.

DID YOU KNOW?

Water MAKES up 60-70 percent of your bodyweight! Every system in your body depends on water. For example, water flushes toxins out of vital organs, carries nutrients to your cells and provides a moist environment for ear, nose and throat tissues. How do you know you’re getting enough? A general rule of thumb I use, drink half your body weight in ounces, for example if you weigh 100 lbs. you should be aiming for 50 ounces.

Some Tips On Your Water Intake
— During heavy exercise in a hot environment, drink two to four glasses of cool fluids every hour.
— For every beer/wine/cocktail OR caffeinated beverage drink one more glass of water on top of your required amount for your weight.
— In normal workout conditions for your environment and activity stay hydrated before your workout drinking 20 ounces of water, 15 minutes before you begin drinking between 8 and 10 ounces of water, and during your workout drink another 8 ounces every 15 minutes. 

(I know it sounds complicated…JUST DRINK UP!) *Numbers are approximate depending on activity level and bodyweight.

Why NOT drink the Best?

Icelandic Glacial water is sourced right out of its local spring Ölfus Spring, that is “continuously replenished by a gradual filtration of rainfall and snowmelt over uninhabited and untouched lava fields”

What does this mean for you?
Unadulterated PURENESS. 
~It has a RARE high alkalinity of 8.4
~Naturally free of impurities
~UV disinfection
~They use 100% natural green energy

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Live a Purposeful Passionate Powerful Life

Whether you are passionate about fitness, the environment, sewing, skiing, books, or party planning they all have the same thing in common…it LIGHTS your FIRE.  You don’t have to quit your good paying day job to fulfill the burning desire to be the best fashion blogger or photograph animals.  Rather I find it important to find time to put these things into your life.

It’s not a recommendation it’s a call to action to live an EPIC life.  Sign up for that cooking class, roll out that yoga mat that’s in the back of the closet, OR start writing that book….whatever it is that gets you excited, makes you jump out of bed in the morning, or keeps you running without coffee DO IT! 

Many of you are signed up for my newsletter or read more blog because you either took my class, I see you one-on-one, or we crossed paths in the wellness world.  If your passion is in strength and fitness I encourage you to see what Icelandic Glacial water is doing with YOUR PASSION.

Feb 18, 2014

Chicken Tahini

by Melissa Paris

I’m often asked if 'Eating Clean' means cutting out all of the good stuff - the short answer is yes, BUT that doesn’t mean you can’t enjoy delicious AND nutritious meals.

Take for example Chicken Tahini - ordered at a restaurant you’re definitely looking at a calorific meal…making it at home you can control exactly how you cook it and what you’re adding to it. Chicken Tahini has to be one of my favorite easy prep/eat clean meals due to it’s low-cal high protein factor…bonus point because it’s easy to make!

This week, I’m sharing with you my Clean Eats Chicken Tahini Recipe - super easy and super delicious!
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BEFORE!

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AFTER!

RECIPE

Oven Baked Chicken Tahini
— 1 or 2 boneless, skinless chicken breasts (depending if you want leftovers)
— 1/4 cup well stirred tahini
— 1/4 cup water
— 1 juice from fresh lemon
— 1-2 garlic gloves
— Dash of black pepper if desired

1. Preheat oven to 350 degrees F.
2. Place chicken in oven for 20-25 minutes depending on thickness
3. Mix together tahini, water, lemon, and garlic.
4. Check chicken after 20 minutes to make sure it is cooked and put tahini mixture on top of chicken and place back in oven for 5 minutes.
5. Prepare a plate with choice of greens.  (I used spinach and heirloom tomatoes)
6. Place cooked chicken on greens and top off with fresh pepper and some lemon.
7. SERVE AND ENJOY!

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QUICK FACTS

— It’s easy for your body to digest because of its high alkaline mineral content, as apposed to peanut butter.
— It’s high in vitamin E which ha anti oxidant properties that help at fighting off free radicals.
— Helps to promote healthy cell growth.

Feb 06, 2014

ABS-olutely Fabulous.

by Melissa Paris

Let's get real - "perfect abs" don't come over night and there's noway you're going to get a six pack in a week - no matter how many crunches you might do. Sad but true!

You know what does work? A consistent ‘clean eating plan’, a varied exercise routine, and good posture. They are essential to helping you maintain the abs you love or getting the ones you desire!

I’m often asked to share my secret to an amazing core - so I’m giving you a heads up this week on workouts AND clean eating recipes that will not only strengthen your abdominals but give you the confidence to stand tall.

I put up a #quickclip on Instagram for the AB WORKOUT this week (WATCH HERE) or you can print out and follow the workout below!

THE WORKOUTS
Do this 3 times this week for (1) month and you’ll DEFINITELY notice a difference. Keep it up for three months and you’ll be on your way to ABS-olutely fABulous in no time (see what I did there?)

Stir the Pot Exercise
10 reps in each direction
1. Start in plank position with elbows on a stability ball
2. Keeping your body in one straight line rotate elbows 10 times to the right and reverse 10 times to left.
3. Keep core, legs, butt all engaged by squeezing all your muscles.

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Wall sit with medicine ball twist
Photo Image: Jeff Lipsky Fitbie.com
30-60 seconds
1. Start in a wall sit position with feet on floor, knees in line with ankles and belly button drawn to your spine.
2. Using a 10 pound medicine ball (staying in wall sit position) hold medicine ball in front of you and rotate ball from right to left.
3. Keep arms slightly bent and go back and fourth for 30-60 seconds.

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Foam Roller Plank
30-60 seconds
1. Starting in plank postion place ankles on a foam roller
2. Hold plank for 30-60 seconds.
3. For a more advanced version roll forward and backwards.

Repeat entire circuit 4 rotations

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THE RECIPES
Salmon is THE PERFECT combination of healthy fat and nutrition to help you hone in those perfect abdominals.
Combine this recipe with your regular “clean eating”, no sugar, meal plan and you’ll be astounded by the results.

MELISSA PARIS FITNESS ABS-CENTRIC SALMON
(Makes 3 servings. Serve with steamed veggie of your choice)

3 pieces wild salmon
3 tablespoons 100% pure maple syrup
3 tablespoons whole grain mustard
1 clove garlic finely chopped
1/2 a lemon - juiced

Directions
Preheat oven to 375-degrees.
Place salmon pieces on broiling pan.
Roast for 10 minutes.
Mix together mustard, maple syrup, garlic & lemon juice.
After the 10 minutes of cooking put mustard mix on salmon and return to the oven for 10 minutes or fully cooked.

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POSTURE
Posture is the KEY to great abs. Whether you’re sitting down or standing up - remember to keep your back straight and your core ENGAGED.

— Sit with your back against chair.  When Seated your knees should be sightly higher than your hips with feet on the floor.
— Keep your head up and try to avoid leaning forward which can happen if you work long hours in a seated position.
— Position chair close to your desk and if you feel your low back tightening over the long day put your feet up on a small garbage can or stool.
— When exercising try to avoid sitting back down, for example on a bike or seated exercise equipment. 
— Using a back pack is a great way to distribute the load. 

Jan 31, 2014

Touch Down!

by Melissa Paris

Whether you're rooting for the Sea Hawks, betting on the Broncos or you just don't care and are waiting for Halftime Show, there's one thing you know is a sure bet...Super Bowl Snacks. Chicken Wings n' Beer, Chips, Dips and everything in between - it's easy to get caught up in the "stuff ya face" madness.

Luckily for you - I’m sharing my go-to recipes for HEALTHY Super Bowl snacks - so come Monday you’re not feeling the guilt OR stressing over the bloat.



Broccamole Dip
I found this recipe via Domestic Fits and just had to share.

Ingredients
3 cups chopped broccoli
1 jalapeno, chopped, seeds removed
2 tbs green onions
1 tsp olive oil
2 ounces fat free cream cheese (or silken tofu, goat cheese, sour cream, cashew cream, something creamy)
1/4 tsp chili powder
1 tbs cilantro
1/4 tsp salt
1/4 tsp black pepper
1/4 tsp garlic powder
Instructions

Cook the broccoli in lightly salted water until very soft. Overcook the broccoli in comparison to the al dente cooking that most recipes recommend.
Drain broccoli very well.
Transfer to a food processor. Add the remaining ingredients and process until smooth, add additional olive oil for a smoother texture.
Serve warm
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Finger Lickin’ Chicken Skewers
Ingredients
1/4 cup extra-virgin olive oil
1 tablespoon rosemary leaves
1 teaspoon chopped thyme
1 teaspoon chopped oregano
1 teaspoon ground cumin
1 1/2 pounds skinless, boneless chicken breast halves, cut into 1 1/2-inch cubes
Salt

Light a grill (can also be broiled in the oven). Thread the chicken pieces onto 8 metal skewers. Season with salt and grill over moderately high heat, turning, until nicely charred and just cooked, about 14 minutes.

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Sweet Frozen Banana Bites w/ Almond Butter

Ingredients
Bunch of bananas 4-5
Jar almond butter

Cut bananas into thin round slices
Place 1/4 teas. of almond butter on on slice of banana and put another slice on top to make a sandwich.
repeat until all slices are paired.
Put in freezer for 2 hours.
Serve

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Salty/Sweet Roasted Almonds and Apples

Ingredients
Bag of organic apples
Cinnamon
Honey
Bag of Raw Almonds
Sea salt

Cut apples into thin slices
Add a swirl of honey to top of apples
Place almonds and apples on baking dish
Bake at 350° for 10-12 minutes
Sprinkle with sea salt
Let cool
Sprinkle with cinnamon


If you’re partial to a beer (or three) try to stick to a light one, and remember to hydrate, hydrate, hydrate with water. Enjoy your Super Bowl Sunday!

Jan 10, 2014

Snack Attack!

by Melissa Paris

Banish the sweet and salty cravings with these 5 healthy snack recipes.

Baked Carrots with Honey Drizzle
Peel and slice some carrots, 1/2 cap of olive oil and drizzle small amount of honey on top, add pepper, bake in the oven for 20 mins and voila! A delicious sweet/savory and slightly crunchy snack.

Avocados
These will fill you up for hours. Slice an avocado in half and add a PINCH of salt and sugar. You can either slice into pieces or scooper right out with a spoon.

Steamed Edemame with Sea Salt
Steam fresh edemame and sprinkle with a little (LITTLE) sea salt.

Flaxseeds
Scoop up a handful of flaxseeds if you’re in the mood for something to crunch on


Dark Chocolate
One small bar ( 1 ounce) a day will satisfy your cravings for sweets and give you a load of antioxidants.

Air-popped Corn with lemon and sea salt
Squeeze a little lemon juice and sprinkle some sea salt over freshly air popped popcorn - for a light, zesty snack

Jan 09, 2014

REAL GOALS

by Melissa Paris

This week on the blog I'm bucking the "New Year, New You" trend and instead focusing on maintenance and management. From fitness to food - I've got you covered...

First of all HAPPY NEW YEAR! I hope you all had an amazing holiday, got plenty of rest and are ready to ROCK in 2014. I always find that January is not only one of the most exciting times of the year, but it can also be one of the most stressful months of the year. Stress Already? I hear you ask? Yes…stress. Between the resolutions you may (or may not) have set for yourself and the “back to work” mayhem - expectations are high. It’s important to realize that it’s ok to slip and if you do - it’s normal. Just make sure you get right back on that horse!

REAL RESOLUTIONS.
It’s easy to get swept up in the “New Year. New You.” mindset. Don’t get me wrong, the New Year is the perfect time to start fresh - but it’s important to set REAL GOALS that you can actually achieve.

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I WANT LOSE WEIGHT
Great! But make sure you set a realistic target that you can roadmap your way to AND maintain. For example: “I want to lose 20lbs.”

1. Start your weight loss plan with an “Achievement Date” in mind.
[March is realistic, with a controlled diet and solid workout plan]

2. Start a Food Diary and record everything you eat, with a weekly weigh in.
[I post recipes on my Instagram - follow me for updates!]

3. Start your workout routines slowly and sensibly.
Going to the gym every day for the first 2 weeks in January may seem like a good idea - but can you MAINTAIN - that pace? Aim to workout 4-5 days a week.
[4 days cardio/strength training, 1 day Yoga]

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I WANT TO STRESS LESS
Stress is a major contributor to weight gain and fatigue. It’s important to manage your time efficiently so that you can unwind and take time for yourself.

1. Power Off at 9pm
Emails, Texts, Social Networks and TV - shut ‘em down and try to “just be” at least an hour before bed. Try it for a week - you won’t believe the difference it can make.

2. Breathe
That’s right…breathe. It’s a little known fact that we hold our breath throughout the day more than we realize. Be sure to take long deep breaths at key points during the day (Morning, Noon, Evening and Night). You can call them “Breathe Breaks”! TIPS HERE

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I WANT TO BE SUCCESSFUL
It’s a blanket statement - but it’s something that everyone craves. There maybe road bumps - but don’t let them get in your way!

1. Create a list of things you want to be successful in - career, life, love - you name it write it down.
Once you’ve written all your success goals down - start to think about what steps you can take to achieve them. REAL STEPS, no matter how big or small.

2. Share your list with a close friend or loved one.
Saying it out loud - makes it all the more real.
You can also motivate each other to take the right steps.

I know I’m just touching the tip of the iceberg - but I wanted to share them with you. Happy New Year - let’s do this!

Dec 20, 2013

The Single Girls Guide to Fitness and Nutrition in The City: PART 2

by Melissa Paris & Jessica Moy

Although I'm married and have been with the same man for almost 8 years, I DID date once too, and I have lots of friends of all ages in the singles scene.

No matter if you are married or dating, as a women the sexiest thing you can wear, is confidence…I don’t know much about fashion BUT I do know a lot about fitness and what it can do for your self esteem. Read on for tips on improving your confidence from the inside - out.

Relax and Meditate

Finding 5 minutes to relax and look after yourself is challenging in the city.
But a major part of being healthy is being of sound mind.  We created a 5-minute meditation that promises to center your mind, clear your head and leave you feeling grateful, heartfelt and inspired.

— Find a quiet, comfortable place, where you won’t be distracted.
— Sit with your back straight. Place your hands in a comfortable position.
— Allow your eyes to rest comfortably downward, gazing softly but not focused on anything.
— Let your breathing become deep and rhythmic. It’s okay to let your attention drift a bit, but stay relaxed.
— If your eyes become heavy, let them close.
— Don’t worry about doing it right. You simply want to clear your head, and relax.

Ignore The Scales

We’ve all be there - stepping on the scales in the morning, then 2 days later being thrown off track when it says something a lot different. It’s important to remember that weight can fluctuate and this is normal. Don’t measure your fitness/health goals entirely in pounds. Monitor it by how your clothes fit and how you are feeling.


Mirror, Mirror

When you’re feeling bloated, run down, not fit, etc - it’s easy to avoid the mirror and not take the time to really look at yourself.
The only way you can deal with body issues and confidence is deal with them head on - which is why it’s important to spend 5 mins each day looking at your entire body and instead of criticizing it - appreciating it. Yes we all have areas we think we want to improve on - but when was the last time you looked at yourself and really appreciated your body. If you still find it hard to do - focus on one feature that you love and one that you don’t like and make a goal to improve the feature you like. This will help boost your confidence to no end.

Dec 12, 2013

All the Single Ladies!

by Melissa Paris

Living in the city isn't easy, especially when you work hard, play hard and are living the single life. There's no doubt that you've got a tough fight ahead of you when it comes to eating right, finding time to work out, staying motivated and taking time out for yourself. Single Ladies? We've got your back on this one! Read on for Part 1 of our comprehensive guide to healthily conquer it all.


STAYING IN & MEALS FOR ONE
Microwave meals for one? Gross. Sushi Take Out? Okay…but expensive, and let’s face it, ‘healthy and nutritious take out’ is hard to come by.
When you’re short on time, it’s all about the prep. I know it’s hard - but it works! Easier said than done - but if you take time to do a quick run at Trader Joe’s or Whole Foods before hand - you’re body will thank you for it.

You might also argue that one of the negative things about stocking the refrigerator is that if you haven’t had time to prep or cook, the fresh veggies go bad really quickly.Which is why I’m all about broccoli, beets, carrots and zucchini. Why? When roasted they last longer.
The same applies to protein, chicken and eggs are a great and easy option as opposed to fish - which has a VERY short shelf life if you’re buying fresh.

TIP:
Steamed veggies because of the high water content get soggy, they may not be appealing after a few days of being in the fridge.  I like to chop up my veggies and sprinkle some extra virgin olive oil, pepper, and dash sea salt and bake on 375 for 40ish minutes (depending on thickness of veggies)
ROAST YOUR VEGGIES

You can make a few pieces of chicken or boil some eggs and they will stay for a few days keeping you “on the wagon” and also save you a few bucks on Seamless.
BAKE CHICKEN. BOIL EGGS.

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WINE IT UP
We all know that while delicious, cocktails and mixed (hard liquor) drinks are chock full of calories. What’s the point in eating healthy all day and then drinking the equivalent of a cheeseburger. I know it’s hard to resist BUT guess what - you don’t just have to stick to tap water and ice. Oh and avoid the Vodka/Soda myth - it’s no better than a rum and coke!

TIP
My clients know that I’m not a calorie counter.  I am a quality counter. So when it comes to alcohol in general TOO much is never a good thing.  But I do favor my red wine over hard alcohols because of the anti-oxidants!
Whether it’s a Merlot, Cabernet Sauvignon, Pinot Noir, Syrah/Shiraz, Malbec, Zinfandel, Sangiovese or Barbera, there’s a vine for everyone. GET INTO REDS. ADD FRUIT OR ICE TO MIX IT UP.

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BFF MOTIVIATION
When there’s a Real Housewives of Beverley Hills marathon on Bravo - it’s tempting to ‘watch just one more’ - before you know it, you’ve lost 3 hours and know the intimate details of Lisa Vanderpump’s rose bush trimming. Don’t get sucked in!

Before moving in with my husband, I lived with my best friend. We were motivators for each other. From running on the West Side Highway to boot camp classes together.  It WAS GREAT because on those mornings when I may have slept in vs. getting an ass kick workout in, she would walk down the hallway and motivate me to get out and get going!

TIP
CALL YOUR BFF AND CREATE A WORKOUT SCHEDULE (Monday, Wednesday, Friday, Sunday) and PLAN WITH GOALS (get stronger, lose weight, tighten your booty).

I hope you’ve taken away some useful pointers - stay tuned for PART 2 next week, where we’ll be covering - what to eat on a first date, how to get a good workout without a pricey gym membership and how to REALLY relax.

Dec 10, 2013

Team Effort

by Melissa Paris

Due to the overwhelming response on last week's "Fight The Relationship Fat" feature - we've created a guide to Staying fit and Eating right tips for couples.

GET MOTIVATED TOGETHER
It is that time of year when everyone seems to be talking about resolutions and goal setting.  Not to get on my soap box about the importance of setting goals but it has been proven that if you set goals you are more likely to stay motivated to reach them.  One of the best ways to stay on track is to tell someone about your plans! I love sharing my goals with my husband for many reasons.  One he probably is the only one that has the patience to listen to my long lofty list and two he will help keep me on track when it may be the hardest. It is important to encourage each other to do your best ALWAYS and to communicate each other’s goals because we are each other’s biggest fans!

Workouts you can do together (for her and for him - especially the different muscle types)
Couples Total Body Workout
10-15 Pushups
30 seconds jumping jacks
60 Seconds Jump Rope
60-second wall sit
30 Mountain climbers
15 Sit-ups
15 Jumping lunges
10 Burpees
60-second forearm plank
15 Bicycle crunch
Repeat 3 times for 30 minute workout

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EAT.COOK.ENJOY
Eating together is a no brainer - but when you cook together too - instead of ordering in, it not only gives you bonding time - but also encourages YOU BOTH to eat well. Lots of men love red meat - and while it’s a favorite menu item - it’s not always the best thing to be eating ALL the time. Switch it up with chicken, which is equally delicious and filling.

A quick fix for boring chicken, is to bake it and add some fresh rosemary or thyme. Serve with Quinoa and a side of asparagus for a delicious and filling meal that you can have fun making AND eating together. I found a great Chicken Pesto Bake Recipe here. Enjoy!

Dec 05, 2013

Fight the Relationship Fat!

by Melissa Paris

Did you know that in the first year of a relationship you can gain up to 10 pounds?
From romantic meals and delicious desserts, to cozy nights in with takeout and a movie. It all adds up, and it can be difficult to get back on the wagon once you've fallen off.
We've been there and we know exactly how you feel...

I’ve created a comprehensive 5 STEP tip list that’ll get you and your boo on the right track.


1. make a protein packed meal for your lovebug…
1 egg over easy and place into half an avocado, talk about love at first site and healthy fats:-)






2. Check out your boo’s neighborhood together by going for a walk







3. Skip the sugar filled dessert and make your man a full fat yogurt parfait with blueberries.  Tasty and will leave you full for hours.







4. Suggest a run along the west side highway or a stroll along the HighLine at dawn or dusk. It will leave you satisfied with positive endorphins.





5. Sign up for a 5 or 10 k together, there is NOTHING like crossing a finish line together!!

Dec 05, 2013

Satisfy Your Sweet Tooth!

by Melissa Paris

Cupcakes, macaroons, candies and chocolates are the GO TO, when you're craving a little sugar - but if you're looking out for your health and watching your waist line, they're not exactly the smart choices. Naturally sweet, delicious and colorful, berries and similar fruits can make a fun sized snack, topping, or mashed into a recipe. Don't underestimate these little guys! Check out the Melissa Paris Fitness 'Ultimate Sweet Tooth Satisfier Guide!'


Blackberry
• Nutritional value (1 cup/144g): 70 calories, high in vitamin C, fiber, manganese and potassium.
• What can it do for you? The vitamin K helps in muscle relaxing, so women like to use these berries to alleviate labor pains.The juice can also be used to help regulate menstruation since it helps healthy blood clotting.
• FUN FACT: You can use blueberry leaves in a relaxing cup of tea, or you can enhance it for a therapeutic drink! The taste may be a bit bitter for some, so you can sweeten it with agave or honey.



Blueberry
• Nutritional value (1 cup/148g): 84 calories, excellent source of vitamin K, and very good source of manganese, vitamin C and fiber.
• What can it do for you?: Blueberries are one of the most antioxidant rich foods in the world.
• FUN FACT:  According to the USDA Human Nutrition Research Center on Aging, laboratory studies show a diet including blueberries may improve motor skills and reverse the short-term memory loss that comes with aging or age-related diseases such as Alzheimer’s.




Strawberry
• Nutritional value (1 cup/152g): 49 calories, it’s good source of folate potassium, and a very good source of vitamin C, fiber and manganese.
• What can it do for you? Recent studies show that one cup of strawberries can reduce the excess intake of table sugar! Findings also show that the polyphenols in strawberries played a major role in helping regulate blood sugar response. This is good news for diabetics wanting to maintain healthy blood sugar levels.
• FUN FACT: The acids in strawberries can help remove stains on your teeth and whiten them! Munch away with a smile on your face.



Cranberry
• Nutritional value (1/2 cup/123g): 46 calories, high in vitamin C, fiber, manganese.
• What can it do for you? New evidence suggests that cranberries and cranberry pills may do little to help bacteria infections such as urinary tract infections (UTI). While some studies showed it helped that women who had recurrent UTIs, they still had to consume two glasses of cranberry juice a day, which is a pretty big commitment! Cranberries are effective at lowering incidence but NOT for curing UTIs.
• FUN FACT: Cranberries have compounds that help prevent bacterial infections by interfering the process of bacterial adhesion. These little guys fight Staphylococcus aureus, the bugs that leads to sore throats as well as E. coli and Salmonella enteritidis, both that can lead to food poisoning.



Raspberry
• Nutritional value (1 cup/123g): 63.96 calories, packed with vitamin C, manganese, fiber, vitamin K. Also good with omega-3 fats, magnesium, folate and vitamin E.
• What can it do for you? : Raspberries contain potent antioxidants that can help with arthritis, age-related memory loss, and cataracts and other eyesight problems. They are also a leading source of ellagic acid, which may have some anti-cancer properties. 
• FUN FACT: Raspberries go bad very quickly. Make sure you eat them within a couple days of purchasing fresh raspberries! A couple of days overdue? Make raspberry jam!

Nov 26, 2013

THANKSGIVING WORKOUTS!

by Melissa Paris

Thanksgiving week has you off your routine? Want to spend more time with love ones? Here are 5 workouts I created that you can do at home, in a pinch, with NO equipment. Reduce anxiety, feel better, digest better, and cut down on travel to the gym!

I've created (5) short, fat blasting video workouts to keep your glutes, abs and arms TONED.

Follow me on Instagram, Twitter and/or Facebook to get the daily fitness video updates - or simply check in here everyday over the holiday to keep you in shape.
Grab a buddy and get hopping;-)

UPPER BODY CARDIO
Thanksgiving Workout 1
1. 60 second burpees
2. 60 second dips
3. 60 second push-ups
Repeat 10 x for 30 minute workout
VIEW WORKOUT #1

LOWER BODY
Thanksgiving Workout 2
1. 60 second jump squats
2. 60 seconds step ups alternate legs
3. 60 seconds lateral lunges
Repeat 10 x for 30 minute workout
VIEW WORKOUT #2

CORE
Thanksgiving Workout 3
1. 60 second plank
2. 60 second side plank 30 seconds each side
3. 60 second bicycles
Repeat 10 x for 30 minute workout
VIEW WORKOUT #3

CARDIO
Thanksgiving Workout 4
1. 60 second high knees
2. 60 second mountain climbers
3. 60 second ice skaters
Repeat 10 x for 30 minute workout
VIEW WORKOUT #4

TOTAL BODY
Thanksgiving Workout 5
1. 60 seconds squat hold
2. 60 seconds push-ups
3. 60 seconds bench taps
Repeat 10 x for 30 minute workout
VIEW WORKOUT #5

Nov 25, 2013

Avoid that STUFFED Feeling

by Melissa Paris & Jessica Moy

Avoid that OVERSTUFFED feeling and Bloat by incorporating some of these below ideas into your weekend....don't forget to check out my videos on the blog, instagram, or facebook. Wake up Monday refreshed!!

1. Drink your water.
2. Avoid creamy sauces
3. Have fruit instead of pie
4. 3/4 veggies in a plate
5. Eat breakfast before feasting to avoid over-eating
6. Have friends over for the left overs
7. Revamp your Thanksgiving favorites by using natural, unprocessed foods. Skip the canned cranberries and go with fresh fruit.

Swap your dishes for these healthy alternatives:
Zucchini, Squash, and Mint Quinoa Stuffing
Apple Cider Gravy Recipe
Wild Rice and Mushroom Pilaf With Cranberries
Green Beans With Bacon Vinaigrette
Simple Organic Recipes

Nov 20, 2013

Tis’ The Season!

by Melissa Paris & Jessica Moy

Each season brings tons of different fruits and vegetables to the table. Look for foods in season so you can get the best of the batch for the cheapest price!

Local seasonal foods are tastier, fresher and more nutritious because the produce is harvested within a couple days and is shipped to the markets shortly after. If you are getting foods from across the world it requires more processing, refrigeration, packaging and sits in warehouses before it finally gets to you (gross!).



Apples, for example, are available all year round but is mainly harvested July through October. The rest of the year apples are stored for future use or grown inorganically. So go local, It’s a win win situation for the environment and your health. Each month, produce is divided into newly in season, peak of the season, and winding down.
There are still tasty and fresh foods available towards the end of November. Here’s a list of produce available at the end of the month, and beginning of December.



End of November:                                             
Artichokes
Beans (green)
Garlic
Peppers (hot and sweet)
Radish
Almonds
Apples
Chestnuts
Pecans
Pistachios
Pomegranate

Look for these in December:
Haas
Brussels Sprouts
Cauliflower
Wild Mushrooms
Sweet Yams
Turnips
Cherimoya
Fresh dates
Grapefruit
Mandarines/tangerines
Oranges
Bosc
Comice

Nov 12, 2013

MOOVE Down The Milk Aisle!

by Melissa Paris & Jessica Moy

As a child, we were told at least once in our lives that drinking milk helps make our bones and teeth stronger and our bodies grow taller. TRUTH! But don't start chugging your milk just yet... you stop growing in your late teens!

For children, drinking milk doesn’t necessarily make you grow taller, but it gives you enough calcium to make your bones healthy so they can grow to their potential. It’s mainly in the genetics that determine your height. So you can drink all the milk you want, but if it’s in your genes to be 5’2, then you will be 5’2 even from drinking gallons of milk a day! Since growing is out of the question, we should look at the other health benefits that different types of milk has to offer.



Regular Milk
Go whole or go home! Without the fat content in the milk, our bodies can’t absorb the protein or calcium, along with vitamin A and D. What’s the point in drinking fat-free milk when you can’t take in the nutrients? So many people are fat-phobic and don’t realize that you need these healthy fats in your diet to absorb these nutrients and gain health benefits. Sure, skim milk does have less calories, but quit counting calories! The healthy fats in whole can help to lower cholesterol, reduce chronic fatigue, improve urinary tract problems, and numerous other conditions. Numerous studies also suggest that the conjugated linoleic acid in whole milk can help reduce body fat and increase lean muscle mass, which aids in weight loss.

Coconut Milk
Coconut milk is good for you consume, cook with, and even good for your skin! It helps control weight and keeps blood sugar level under a check. It also reduces your bad cholesterol and helps with arthritis and joint pains. Coconut milk can be added to a variety of things like pasta dishes, sweet potato dishes, protein shakes, and oatmeal. It also acts as a natural moisturizer for your skin, nourishing from the inside and out. You can make your own for cheaper at home! Homemade coconut costs less than $1 a batch.. plus you get to avoid the BPA and BPS. To prepare for coconut milk, you can crack open a young Thai coconut or use unsweetened shredded coconut. If you don’t have time to make your own, you can opt for BPA- free packaged can or milk box. Try the Native Forest Organic canned coconut milk or Aroy-D Coconut Milk and Cream, BPA free!

Rice Milk
Lactose intolerant? Allergic to soy? Vegan? Rice milk is made from boiled rice, brown rice syrup, and brown rice starch. Rice milk tends to be starchy, is high in carbs and it’s little lighter and sweeter than milk, but it’s a good substitute for those who can’t drink milk. While rice milk does contain some B vitamins and minerals like manganese and selenium, it’s not that great in calcium and protein.

Soy Milk
Soy milk’s base is an extraction from mature soy beans, usually mixed with water. Make sure to check the label and the expiration date! Even though it seems like soy milk lasts longer than most milks, the farther the expiration date, the more likely there are hidden sugars like “brown rice syrup” or “evaporated cane juice”. Soy milk is good because it’s naturally low in saturated fat and is cholesterol-free. It’s is a good milk replacer for people who have dairy allergies or who are lactose-intolerant. Slightly thicker than milk, rich in calcium and protein (although not as much as milk since it’s plant based), this little concoction is a perfect antidote for women going through postmenopausal symptoms. Not so great for young kids, particularly young girls, because it could potentially disrupt the hormone production if consumed in high amounts.

Almond Milk
Almond milk is typically made from a mixture of, you guessed it, almonds and milk! Has no cholesterol or lactose, low in fat and high in vitamin E but has much less protein than milk. Again, watch out for those labels for that added sugar! I recommend making your own almond milk since most store bought brands are full of additives and almost always made from unsoaked almonds. Almonds are high in phytic acid which is a nasty antinutrient that prevents your body from digesting your food properly and absorbing the nutrients in it. So if you want to avoid those extra preservatives and junk, click HERE for a delicious, creamy recipe for making your own almond milk. It’s surprisingly easy and requires little effort.

What do you want to more about? Comment below!

Nov 06, 2013

Mrs. Piggy vs. Chicken Little

by Melissa Paris & Jessica Moy

Welcome ladies and gentlemen to the main event of the night... the battle of the leanest white meat is on! Introducing first from the red corner, weighing a whopping 3 ounces, known to be one of the most common type of poultry in the world, please welcome the ever-so-delicious Chicken! His opponent in the blue corner weighing also a tremendous 3 ounces, from eating bacon to breakfast, having a ham sandwich for lunch and pork chops for dinner, please welcome the amazing versatile Pork! Who will win the battle for the leanest white meat in town? LETS GET READY TO RUMBLEEE!

ROUND 1: CALORIES
Lean cuts of meats are usually low in fat and calories. For pork, the leanest cuts are considered the tenderloin or loin chop cuts. These types of lean pork cuts gives you that pork meat that you want, but has a lot less fats than other parts of the pig! The same goes for chicken. Opt for the chicken breast, which gives you less calories and is considered the leanest part of the chicken. But make sure you take off the skin! The skin adds excessive fat and calories, something we want to avoid! Chicken breast totals to about 139 calories for a 3 ounce piece of meat, while a 3 ounce pork tenderloin adds up to 120 calories! The clear winner of the calories round goes to… PORK!

ROUND 2: FAT CONTENT
According to the U.S. Department of Agriculture, six common cuts of pork have,  on average, 16% less fat 15 years ago. The pork tenderloin has about 3.0 g total fat while the chicken breast has 3.01 g total fat, although the differences are slight, pork still takes the cake! The loin pork chop contains about 5.3 g of total fat and skinless chicken thigh is a tremendous 9.3 g of total fat! Wow! When it comes to the battle of the leanest cuts, pork is only slightly higher in total fat content than chicken. I declare a tie! On to the next and final round to determine the winner!
 
ROUND 3: CHOLESTEROL
The cholesterol you consume can vary depending on the type of meat. White meat chicken contains MORE cholesterol than a pork tenderloin, but has the same amount as a serving of pork chop. So it is important to be aware of the type of meat and cut. A 3 ounce chicken breast has a total cholesterol of 73 mg, while a 3 ounce pork tenderloin has 67 mg in total. This gives pork the competitive advantage!

And the winner is….. PORK!

Want to have pork tenderloin for dinner tonight? Take a look this recipe HERE that I tried recently, the sweetness of the apples really complements the savory pork.

Oct 29, 2013

Hot Momma!

by Melissa Paris & Jessica Moy

"If you master only one herb in your life, master cayenne pepper. It is the most powerful than any other" - Dr. Schulze
Add some spice to your life and add some cayenne pepper on to your next meal! Cayenne pepper is a member of the Capsicum family of vegetables, also known as chili peppers

.It’s an excellent source of vitamin A (through beta-carotene), vitamin C, vitamin B6, fiber, manganese and dietary fiber. For those who are brave enough to handle the hot fiery zest of the cayenne pepper also have the opportunity to gain its extraordinary medicinal benefits!

The taste that makes your mouth on fire is caused by its high concentration of a substance in cayenne pepper called capsaicin. The hotter the pepper, the more capsaicin you get! I found this neat picture on Pinterest listing some of the key health benefits to cayenne pepper. You can also improve your digestive problems, cramping, and blood circulation with the cayenne pepper. Because cayenne can make blood move around, its ideal for cleansing the body. Since the blood is flowing faster it causes the body to process waste faster.

You can also use cayenne pepper to boost your metabolism. The key is to eating the right spices, the right amount, and through the right foods! How does it boost your metabolism? Basically, consuming pepper causes your body temperature to rise. Once the body rises, it needs to be cooled, therefore burning MORE calories because your body is forced to go through a cooling process. For all of you spice addicts, in order to effectively boost your metabolism you have to consume peppers in moderate amounts… as you become more accustomed to spice, your body may need more spice to raise your body temperature.





You can ultimately add cayenne powder to anything you want! Here are some ideas on how to spice up your life:

- Add some spice to your kale chips for that crispy kick!
- Mix it in with any hummus 
- Sprinkled popcorn is a light, healthy snack
- Add some to your soup for when you feel congested
- Grilled chicken and sautéed vegetables
- Mix it into any dressing
- Cayenne pepper tea with lemon to cleanse the body

Or you can use cayenne peppers and turn a bland meal into a fresh and zesty dish! Click HERE for dozens of different recipes! What dish are you going to make with cayenne pepper?

 

Oct 23, 2013

Tea-riffic!

by Melissa Paris

There are so many reasons to drink tea, I can't even think of anything bad to say about it. You may drink tea because you like the aroma of it, the many different flavors, the way it relaxes your body on a hot or cold day, or because of its endless health benefits! I've written numerous articles about superfoods, vitamins and supplements, and now it's time to show you what this "superdrink" is all about. From protecting against heart disease, promoting weight loss, boosting the immune system (plus anti-cancer effects), this little humble cup of tea can do wonders for your health. You have your oolong, green, black and white teas. All teas come from a plant called Camellia sinensi, what makes each tea different is the way it is processed. (Be aware that herbal teas are not made out of the Camellia plant but a combination of different plants, roots, herbs and spices)

Green tea is the most popular type of tea, mainly because it's considered the main beverage choice in Asia, along with oolong tea. Oolong tea has a flavorful fragrance and sweet aroma. It is most recognized as the type of tea served in typical Chinese restaurants. Black tea is another popular type of tea that more caffeinated and flavorful than its counterparts, and is usually found in iced teas.

So instead of going over the most popular types of tea, I'm going to tell you about the teas that taste just as good, but are in need of recognition! Pukka's three fennel tea is my favorite kind of fennel tea. I also recommend Yogi Organic Tea, they have so many flavors to choose from and they have tags with motivational quotes! I love the Detox flavor one, check out their website HERE to take a look at all of their tasty flavors.

Fennel
1. Herbal tea made from the ground or crushed seeds of the fennel plant
2. It has a sweet, earthy flavor (tastes like licorice!)
3. Traditionally, it was used as an herbal remedy in the Chinese, Indian, Arab, and Western worlds. But the Mediterranean, Middle Easterners, Indians, and Europeans were like “Let’s just drink this stuff and see what happens!”
4. If fennel is good for one thing, its for stomach and indigestion problems. Helps gas by relieving gas pains and flatulence, and has also been proven effective in battling indigestion, excess stomach acids, bloating and even as an antispasmodic (aka stops muscle spasms)
5. Natural help for people with cancer patients because it helps settle their stomachs after chemotherapy and radiation treatment
6. Promotes the production of milk for women who are breast feeding
7. Anethole found in the fennel oil reduces inflammation, so its be good for arthritics
8. Excellent source of vitamin B and vitamin C


White
1. White tea is the purest and least processed of all teas, and has a light color and flavor to it.
2. Locked and loaded with antioxidants (boosting cardiovascular health, helping to lower cholesterol, reducing the risk of cancer and enhancing weight loss, the usual schpeel)
3. Silver needle is highest quality of white tea.. it comes from China and is only harvested twice a year!
4. It has less caffeine than green tea
5. Studies have shown that white tea has the least amount of flouride (because of the shorter brewing time) and an excessive intake of fluoride can increase the risk of damage to the dental enamel, called dental fluorosis, in children


Mint
1. Made from peppermint leaves or spearmint leaves
2. It has a very strong aroma and flavor because of its high menthol content
3. Can be mixed into other herbal or tea leaves to give it an extra kick (green tea tastes good mixed with mint)
4. Can be used to alleviate digestive trouble, calming an upset stomach, relieving nausea and diminishing gas
5. Don’t have gum with you? Drink peppermint tea, it freshens your breath!
6. It’s useful against colds because of its ability to decongest stuffy sinuses and reduce chest pain
7. Just the smell of peppermint or spearmint alone relieves stress, drink it before you go to bed because it’ll help you sleep at night
8. The cool, refreshing taste of mint tea can also have the opposite effect, and can help you stay alert and focused.. the smell of the tea boosts mental performance, perfect for a mid-day pick-me-up

 

 

Oct 16, 2013

Squash It!

by Melissa Paris & Jessica Moy

It's finally the season! Pumpkin latte, pumpkin beer, pumpkin pancakes, pumpkin pie, pumpkin ravioli... just about EVERYTHING gets pumpkinized. The possibilities are endless, and truly mouthwatering. What exactly is a pumpkin? A fruit or a vegetable? The answer is... a fruit! A fruit is defined as a plant with seeds and since the pumpkin carries about a cup of seeds, it is certainly considered a fruit. Pumpkins are considered to be part of the gourd family, which includes watermelon, muskmelon and squash.

Not only does it taste great, it's also great for you! You may not consider pumpkin as the go-to healthy food, but it's still a low calorie (a cooked cup is 49 calories), nutritious fruit that can be eaten throughout the year, not just during Fall! The bright orange skin of the pumpkin should be a dead giveaway that it's packed with beta-carotene, an important antioxidant that is converted into Vitamin A. Current research indicates that a diet rich in foods containing beta-carotene may reduce the risk of developing certain types of cancer, offers protect against heart disease and has powerful anti-aging properties. It's high in fiber, meaning that it curves your diet and reduces the risk of heart disease and diabetes by lowering blood cholesterol and sugar levels.

The seeds are even better! Pumpkin seeds are filled with minerals including phosphorus, magnesium, manganese, iron and copper. They are also loaded with protein and are rich with vitamin K and vitamin E. You can roast, bake, toast or even eat them raw. No matter how you eat pumpkin seeds, they are all healthy and delicious ways to snack. So when you make pumpkin flavored foods, don't toss those pumpkin seeds away! Enjoy the pumpkin season and find interesting ways to use pumpkin.

Steps in choosing the PERFECT pumpkin:
1. Choose a pumpkin that is firm and heavy
2. Make sure that the color is consistent throughout the entire shell
3. Turn the pumpkin over and put pressure on the bottom with your thumb. If it gives in or is a little mushy, it’s not a fresh pumpkin!
4. Look for the soft spots and open cuts that would indicate damage or early spoilage
5. Pull the stem to check if its firmly in the pumpkin

Here are a few different ways to eat pumpkin…
Pumpkin and Corn Risotto
Pumpkin Mac and Cheese
Pumpkin Hummus
Pumpkin Pie Yogurt
Pumpkin Spice Quinoa Breakfast Cookies

How are you going to use pumpkin?

Oct 07, 2013

Q’s on Quinoa

by Melissa Paris & Jessica Moy

We all know about quinoa, right? It tastes and feels like a grain, and looks like a grain.. but is actually a seed! It originated in Peru and is a complete protein, it's gluten-free, and absolutely delicious. As a matter of fact, I am eating quinoa we speak. I like to buy Trader Joe's Organic Tri-Color Quinoa that's a blend of red, black and golden quinoa. I normally cook it plain as a side with veggies and grilled chicken, or toss it in my salads for that extra texture and nutty flavor. Just make sure you throughly rinse and soak the quinoa seeds before cooking it since it's naturally coated with saponin. Washing the saponin off strips the bitter taste and also reduces the risk of developing any sensitivities or allergens to quinoa so remember to rinse it! There are three varieties of quinoa; red white or black. These three types are very similar in nutritional content, but there are a few small differences to note.

WHITE
You can probably find white quinoa at the supermarket with ease, white is the most common out of the three! The only difference to really note is the creamy, soft texture of the white quinoa. It goes well with nearly everything so be creative with white quinoa!
RED
While white has a smooth light flavor, red quinoa has more chewy and crunchy texture, and takes a longer time to cook. Because it holds its shape after cooking, it makes it ideal for cold salads. It also has a stronger nuttier flavor than the white, which is why a lot of people prefer the red over white.. It’s a little harder to find in stores however so be on the look out!
BLACK
Black quinoa actually originated in Colorado by two farmers who wanted to mimic condition in the Andes so that they can grow quinoa in the US. After a few years of experimenting, a whole new plant variety appeared and the result was black quinoa. Black has an earthier and sweeter taste than white quinoa but is the hardest to find in supermarkets. You can try to find it at farmer’s markets or order it online if you can’t find it in supermarkets. Give black quinoa a shot if you haven’t already, it’s unique color makes any dish look interesting.

How do you add quinoa to your meals?

Sep 29, 2013

Superfood Smackdown

by Melissa Paris & Jessica Moy

Chia and flax seeds both nutrient dense superfoods, both of which are small mildly flavored seeds that could be easily tossed in a variety of meals and snacks. They contain a great source of Omega-3 fatty acids and fiber, so why have one when you can have both? Here are a few examples where you can incorporate both seeds into your meal. My go-to meal is the overnight oats, it takes minutes to prepare overnight and minutes to cook in the morning! It's such a great start for those early mornings, I need the most energy I can get! Toss a few fruits and nuts and you're good to go. Enjoy!

Chia Flax Crackers
Prep Time: 5 Minutes
Cook Time: 35-40 Minutes
Servings: 8 Servings, 3 Crackers Per

Ingredients
½ cups Fresh Bob’s Red Mill Golden Organic Flaxseed Meal
¼ cups Navitas Naturals Organic Chia Seeds
¼ cups Fresh Bob’s Red Mill Golden Organic Flax Seeds
1 cup Filtered Water
¼  tsp. Organic Garlic Powder
2 Tbsp.  Coconut Secret Raw Coconut Aminos
1/8 tsp. Celtic Sea Salt

Directions
1. In bowl, combine ingredients. Let stand for 10 minutes to thicken.

2. Evenly spread mix on parchment line baking sheet.

3. Bake at 350 for 15 minutes, remove from oven and cut into 24 even squares.

4. Return to oven for 15 minutes, then flip crackers over and bake for an additional 5-10 minutes.

SOURCE: HEALTHY LIVING
____________________________________________________________________________________________________________

Banana Bread
Prep Time: 10 min
Cook Time: 40 min
Servings: 5 servings

Ingredients:
½ cup chia gel * (sub recipe HERE)
½ cup maple syrup
2 eggs
2-3 ripe bananas *
1 ¼ cups whole wheat flour *
½ cup ground flaxseed *
¾ tsp. aluminum-free baking soda
½ cup chopped walnuts *
* = good source of fiber

Directions:
1. Preheat oven to 375 degrees. In food processor or blender, cream chia gel and maple syrup until fluffy. Add eggs, one at a time. Add bananas.

2. In large bowl, combine dry ingredients. Add banana mixture and walnuts. Pour into loaf pan greased with coconut oil. Bake for 40 minutes.

SOURCE: Popsugar Fitness
____________________________________________________________________________________________________________

Soaked Blueberry Chia Flax Oatmeal

Prep Time: 10 min
Cook Time: 5 min
Servings: 2 servings

Directions

Step 1: soaking the oatmeal
1 1/2 cups filtered water
pinch sea salt
1 cup rolled oats
1 tablespoon chia seeds

Step 2: cooking the oatmeal in the morning
½ cup blueberries
¼ teaspoon cinnamon
1 tablespoon ground flaxseeds
½ cup milk or coconut milk
1 - 2 tablespoons maple syrup or to taste

1.The night before you want to serve the oatmeal, place water, sea salt, oats, and chia seeds in a bowl and mix well.
2.Cover the bowl and leave it on the kitchen counter overnight.
3.In the morning, add oat mixture to a saucepan. Add the milk and bring to a simmer over medium heat. Add the blueberries, flax meal and cinnamon. Stir frequently and continue to simmer another 2 minutes, or until oatmeal is cooked to desired consistency. Add maple syrup to taste.

SOURCE: Oryana

How do you use flax and chia seeds in your diet?

Sep 23, 2013

Ch-ch-ch-chia!!!!

by Melissa Paris & Jessica Moy

Introducing the new super food hero, chia seeds! I wrote about kale and its amazing benefits, last post was about flax seed, and now chia seeds have started to gain popularity on the supermarket shelves. But chia seeds have been around for a long time. These seeds played an important role for the Aztecs, Incas and Mayans.. warriors often carried chia seeds with them and consume as little as a spoonful a day. It was known as "running food" and was known as a mega energy food!! Skim around supermarket aisles and look out for chia, chia seeds, ground chia seeds, chia bars, chia drinks, what's the big deal?? These little seeds, which comes in either white or a dark brown or black color has a huge nutritional profile. It contains calcium, manganese, and phosphorous and contains a ton of healthy Omega-3 fats.

Just a spoonful of chia makes the medicine go down!
For starters, eating just a little chia goes a long way. The maximum amount should be around one ounce, no more than that! A 28 gram, or one ounce, will give you 11 grams of fiber, about a third of the recommended daily intake for adults. Since it’s a high source of fiber, a little amount of chia seeds keeps you feeling fuller for longer and prevents you from overeating. When you wet chia seeds, they form a gelatinous substance that takes longer to digest, perfect for those who are trying to lose a few pounds.

Who needs protein shakes anymore?
Chia has a higher percentage of protein than any other grain. Chia’s protein is easily absorbed and digestible and can replace the protein supplied in protein shakes.It’s a complete protein source, with all the essential amino acids in appropriate balance. One 28 gram of chia seeds will give you 4.4 grams of protein, 10% of the daily value. I feel energized all day long without feeling the jittery effect of caffeine!

Omega- (fill in the blank)
You guessed it! Chia seeds are jam packed with Omega-3’s, with nearly 5 grams in a one ounce serving. They are the richest plant source of Omega-3, and even has more Omega-3 than salmon! The Omega-3’s in chia seeds can help reduce inflammation, enhance cognitive performance, and reduce high cholesterol.

Live long, live strong, eat chia seeds!
An ounce of chia seed daily could reduce the risk factors for heart disease in people with type 2 diabetes who are already at high risk. Chia has a lot of magnesium, potassium, and Omega-3 fatty acids, things that support a healthy heart. One study found that when people with type 2 diabetes ate three tablespoons a day, their systolic blood pressure and hs-CRP (causes inflammation) decreased significantly,possibly because their Omega-3’s increased.

Who needs Botox anymore?
Chia seeds have antioxidants that help protect the body from free radicals, aging and cancer. The high antioxidant profile also helps it have a longer shelf life. Unlike grounded flax seed, it takes a longer time for chia seeds to expire. You can have them for about 2 years without refrigeration!

Taste?
Some may say it has no flavor, others think it has a slightly nutty taste. These little guys can be sprinkled or mixed in with almost anything, from puddings to baked goods to just by itself.

 


 

Sep 15, 2013

Flax Attack

by Melissa Paris & Jessica Moy

FLAXSEEDS. It may be small, but it gives you BIG benefits. It's called a wonder food because of it's amazing nutritional and health benefits. Not only is it a good source of "good fats" antioxidants, and fiber, modern research suggests that flaxseed can help lower the risk of diabetes, cancer and heart disease! It's low in carbs, so it's ideal for people who are trying to cut out their intake of starches and carbs.
But which kind of flaxseed should you pick up from the supermarket? Whole, grounded or the oil from the flaxseeds? Each form has different uses. While whole flaxseeds are good for topping foods and for baking, ground flaxseeds are good for mixing in foods like oatmeal and smoothies. Flaxseed oil is great for salad dressings and can be drizzled on roasted vegetables. Whole flaxseeds contain the most protein, calcium, and fiber, while ground flaxseeds are lowest in calories. Flaxseed oil is great if you're looking for the Omega-3's. If you're debating between the whole or the ground, go for the ground because it's easier for your body to digest and your body would absorb most of the nutrients. Whole flaxseed is beneficial because it has a longer shelf life, so you could get whole flaxseed and grind it up with a coffee grinder to get grounded flax.

Ways to add flaxseed to your diet
Adding just a teaspoon of grounded flaxseed to many foods fulfills the daily Omega-3 requirements without changing the flavor too much. Whole flaxseeds can be toasted or baked into goods. Use flaxseed oil to replace other oils and butter but keep in mind that if you use the oil for baking, it tends to brown faster. I personally wouldn’t use flaxseed oil for cooking because it’s easily oxidized. BUT you could use it to drizzle on foods after they’ve been prepared to make add a nice nutty taste.

You can mix it into:
1.Cold or hot cereal I start my mornings with a bowl of oatmeal with flaxseeds and top it off with some berries and other fresh fruit. I also like to throw in toasted nuts or dark chocolate chips for those times I’m feeling decadent. I like to get Trader Joe’s Oats & Flax because it contains whole grain oats and organic cane sugar.
2.Yogurt or smoothies A teaspoon of grounded flax is all you need to get your Omega-3. It also adds some fiber to your yogurt or smoothie, which is good for elimination of waste from the body. Toasted flax with your yogurt works just as good
3.Commonly used condiments like mayo, mustard or ketchup. It also works great in salad dressing or as a topping to salad


You can also bake grounded or whole flaxseed into:
1.Cookies, muffins, bread and other baked goods
2.Pizza crusts, dinner rolls and casseroles


What kind of flaxseed do you use?

 

Sep 08, 2013

Clean up your act!

by Melissa Paris

So many of you have read my previous blog post about natural green cleaning supplies and asked for my personal choice of cleaning products. You asked for it, and you got it! I use two main brands to clean my home, both of which are toxic-free and environmentally-safe household products.

365 Everyday Value and Whole Foods Market cleaning products  
I like 365 products because Whole Food’s promises to list ALL of the ingredients right off the bottle. Even better, all of the 365 cleaning products are phosphate, chlorine and phthalate-free, and is scented only with essential oils. Whole Food’s offers a lot of different cleaning supplies that are better for your health and the environment for a cheaper price… what can beat that? I like to use the liquid dish soap, the mandarin ginger scent smells so light and fresh… unlike the overpowering smell of other dish soaps. A little goes a long way too!

The Honest Company by Jessica Alba
I LOVE Jessica Alba’s natural eco-friendly cleaning products, I basically get all of my cleaning essentials from her company. The only downfall is that you wouldn’t be able to find these on the shelves, you would have to purchase them online. You can sign up for a free trial (only pay for the shipping cost) that includes five samples of personal care and home cleaning essentials. Right now, I have the multi-surface cleaner in white grapefruit and it is my FAVORITE. But don’t be fooled by the cute exterior, these cleaners can do wonders for your home. The multi-surface cleaner works great on greasy stoves and leaves no streaks! I also use the hand soap, laundry detergent, and dish soap. They all clean well, however some of you may find the scents to be a little too light. Bottom line: try out the trial bundle and see how well it works for you!

So.. what do you clean your home with?

Sep 01, 2013

Down and Dirty

by Melissa Paris

It’s certainly no surprise that the common household products we use to clean our homes with contain toxic and harmful ingredients. What you may not know is exactly HOW harmful they are to our health. Did you know that manufacturers are not obliged by U.S. law to list all the ingredients in consumer products or to test their products for safety? It’s up to you to be able to come home to a not only clean but toxic free environment!!
Unfortunately, it isn’t that easy figuring out which products contain hazardous ingredients.. even though cleaners are the only household products regulated by the U.S. Consumer Product Safety Commission under the Federal Substances Labeling Act, their sellers aren’t required to reveal the products’ ingredients. There are so many hidden and dangerous chemicals that we don't know about! Fortunately, as of 2012, SC Johnson agreed to disclose preservatives and a master list of all fragrance chemicals. So if you are a fan of their cleaning products, you can check out their website and see what each product is composed of.
Here's the dirty truth about cleaning products that you won't find on their label...

Ammonia is found in many cleaners and can irritate or burn skin and mucous membranes and when mixed with bleach it produces a highly poisonous chloramine gas which can severe lung damage. High exposure to ammonia can cause chronic bronchitis and asthma.
Products to avoid: Lysol Disinfectant Sprays, Mr. Clean products, Windex


Phthalates: Found in many fragranced household products like air fresheners, dish soap and even toilet paper. You probably won’t see this on the label because of proprietary laws, but if you see the word “fragrance” phthalates is most likely going to be present. Phthalates are known to be endocrine disruptors and it suppresses male hormones and mimics female hormones, which is more harmful to children than adults. Most vulnerable of all are male fetuses during the first trimester of pregnancy, just when they are differentiating their sex. Exposure to phthalates may “feminize” boys. Sounds crazy, right?
Products to avoid:: Simple Greens Naturals Muti-Surface Care, Glade’s Tough Odor Solutions with Oust Air Sanitizer,

Triclosan: Found in most liquid dishwashing detergents and hand soaps labeled “antibacterial” and can cause impaired thyroid function and liver toxicity. According to researchers at the University of California Davis, triclosan may impair muscle function in both animals and humans. Exposure to trioclosan actually disrupted the cell communication that is necessary for muscles to function properly. This causes failure in both the cardiac and skeletal muscle cells.
Products to avoid:: Dial Hand Soap, Palmolive Concentrated Dish Liquid, Joy Anitbacterial Orange Dishwashing Liquid.

2-butoxyethanol: Found in window, kitchen, and multipurpose cleaners. Exposure to this toxin may result in respiratory irritation (common symptoms like sore throat, coughing, headache, nausea and shortness of breath) and can also contribute to narcosis, pulmonary edema and severe liver and kidney damage. It’s also believed that 2-butoxythanol contributed to the significantly shorter lifespan of Exxon Valdez clean-up workers, which is why a chemical found in this toxin, corexit 9527 was banned in the United Kingdom.
Products to avoid:: ALOT. Check them out here. To name a few, America’s Home Value All Purpose Cleaner, Aroma Clean by Simple Green, America’s Home Value Bathroom Cleaner, Fresh Scent Pine-Sol Spray & Mop Floor Cleaner and Formula 409 Glass & Surface Cleaner.

Toluene: Found in hard surface cleaners,  Is a harmful chemical that can be very detrimental to women who are pregnant, associated with low birth weight or size, learning disabilities and hearing loss. It’s difficult to avoid this toxin because you may not even know it’s there!
Products to avoid::Simple green cleaner, Pine Sol original formula

Beware of greenwashing!
According to the 2010 greenwashing report, more than 95% of consumer products claiming to be green were found to commit at least one of the “sins of greenwashing” like making a vague claim that is most likely to be misunderstood by the consumer. “All-natural”, for example, can contain naturally occurring but poisonous substances like arsenic, uranium, mercury and formaldehyde. “All natural” doesn’t mean that its good for you.


SOLUTION:

Just like food, read the labels and choose cleaning products that don’t contain or have low amounts of VOCs, fragrances, irritants and flammable ingredients. Don’t buy into the “green” and “all-natural” labels. Simple at home recipes are a great alternative to avoid those nasty added chemicals. They do the job without the health hazards. Click here for recipes!

Aug 25, 2013

O·ME·GA 101

by Melissa Paris

Omega-3 and Omega-6 are both types of essential fatty acids that our bodies can’t produce on their own, meaning we need to obtain them either through diet or supplements. You can get your Omega-3 from the fat of cold water fish like tuna, cod liver, herring, mackerel, salmon and sardines. Omega-6s come from sunflower seeds, seed oils, corn, sesame seeds, nuts, meat and dairy products. I personally like to take Omega-3 fish oil supplements because our ratio of Omega-6 to Omega-3 averages from 20:1 to 50:1!! Both are good for you, but both have different roles in the body and I can’t stress enough about the importance of getting a BALANCED intake of both. How do you get Omega-3 into your diet?
The Omega-3s have anti-inflammatory benefits and help prevent heart disease, while Omega-6s lower blood cholesterol and support the skin. If you consume more Omega-6s, an unbalanced diet may result in a wide range of health conditions including cardiovascular, inflammatory, and autoimmune diseases. It also doesn’t help when we stuff our faces with junk food, and by junk food I mean food processing and increased consumption of both saturated and trans fats… Don’t be too discouraged though! If you make small efforts and changes to your diet, it’s very easy to get a proper balance of Omegas. It’s mainly about reducing your consumption of junk food and getting proper amounts of certain foods.

1. Let’s start changing things up in the kitchen
Make the change in your cooking oil! Olive oil is the king of all oils. Olive oil is a good alternative because it’s low in omega-6, saturated fatty acids and saturated fat.  AVOID safflower, sunflower, vegetable, and corn oil which are jam packed with omega-6 fats.
2. Read the labels
A lot of products contain the omega-6 oils as one of the major ingredients, so read carefully before you purchase. Most salad dressing and mayo products contain oils high in Omega-6 fats, as well as many crackers, breads, pasta sauces and granola bars.
3. Balance your meals and eat your fish!
Fish are the richest sources of Omega-3 fats. Eat fish twice a week! However, be cautious with where your fish comes from. According to the Monterey Bay Aquarium, farm raised Atlantic salmon is now ranked “avoid” because it has some serious health concerns, courtesy to environmental pollutions and high amounts of toxic contaminants. With tuna, watch out for the mercury levels. Quality matters so try to get from the best sources possible. To balance your meals, eat one portion of fatty fish per one portion of red meat or poultry.
4. Go grass!
Grass fed cows has a lower Omega-6 to Omega- 3 ratio by about 75% less! Look out for grass fed chickens as well.
5. Flaxseed it up
Find ways to incorporate flaxseed into your diet. Flaxseed contains alpha-linoleic acid that is converted in the body to Omega-3 acids. It’s also good for vegetarians since it provides them with Omega-3 precursors that don’t come from fish. About a teaspoon a day is recommended for most adults, but talk to your doctor before using flaxseed oil. Use it to dip bread, I mix it with olive oil to tone down the nutty flavor of the flaxseed. You can also drizzle it on salads, soups, smoothies, cold cereal or yogurt. Bon appetite ☺

Aug 15, 2013

What’s The Deal With D?

by Melissa Paris

Vitamin D has been called the “nutrient of the decade”. But hold your applause! Studies have shown that we are most likely to be deficient in vitamin D. We produce our own vitamin D, so technically it’s not really considered a “vitamin”. However, because our bodies produce such inadequate levels of this nutrient, it is critical to get your vitamin D from supplements, foods, or through sunlight (at least 15 minutes a day). But you may ask, why vitamin D? Why is that considered the nutrient of the decade over others? It’s because a deficiency in vitamin D will not only cause inadequate bone development and excessive bone loss, it also affects every tissue in the body including the brain, heart, muscles, immune system has receptors for vitamin D, meaning that if you don’t proper levels of this nutrient it creates a domino effect for your body!

Where does vitamin D come from?
Vitamin D is both a nutrient we eat and a hormone our bodies make. Very few foods are naturally rich in vitamin D, so the biggest dietary sources of vitamin D are fortified foods and vitamin supplements. Good sources include dairy products and breakfast cereals (both fortified with vitamin D), and fatty fish such as WILD-CAUGHT salmon and tuna.

Vitamin D, also known as the “sunshine vitamin”, is also made in the skin under the influence of the sun. Yet some people don’t make enough vitamin D from the sun including people who are overweight, older, have darker skin tone or that cover up when they are in the sun. As I stated in my previous blog about SUNSCREEN, it’s still critical to protect your skin from the harmful UV rays, but it’s just as critical to fit in that 15 minutes of daily sunshine! Sunscreen reduces our ability to absorb vitamin D by more than 90%!!

How else can I get my vitamin D?
For most people, the best way to get enough vitamin D is taking a supplement. Even though multivitamins offer a variety of vitamins, they often give you less vitamin D than the recommended about. Thankfully, some companies have begun adding 800 or 1,000 IU of vitamin D but I suggest taking a vitamin D supplement instead, especially if you don’t get enough from the sun. But consult with your doctor first! I take Nature’s Way Vitamin D3 that gives me 2,000 IU, better safe than sorry!  According to the Food and Nutrition board, infants need about 400 IU and children need 600 IU, while adults and seniors need about 600- 800 IU. But the recommended amount can be even higher, ranging from 1,000 IU to 4,000 IU.

What does vitamin D do for me?
Vitamin D is essential to absorb and retain phosphorus and calcium for building bone. Together with calcium, vitamin D helps protects adults from osteoporosis and children from rickets. Muscles also need it to function, for example, nerves need it to cary messages between the brain and every other body part. The immune system also needs vitamin D to fight off infections and bacteria. Studies also show that vitamin D can reduce cancer cell growth.

What are the effects of being Vitamin D deficient?
Recent study has shown that 90% of older Americans are D-FICIENT because the production of vitamin D decreases with age!! Not getting enough vitamin D may increase the risk of a host of chronic diseases, such as osteoporosis, heart disease, some cancers, and multiple sclerosis, as well as infectious diseases, such as tuberculosis and even the seasonal flu. ALSO!! If you don’t get enough vitamin D, you can’t absorb calcium, which is detrimental for your bone health.

BOTTOM LINE: TAKE YOUR SUPPLEMENTS! AND GET TESTED FOR VITAMIN DEFICIENCIES!!

Aug 09, 2013

Spenda Ain’t So Splendid

by Melissa Paris

Artificial sweeteners. What about them? Many of you may use them on a daily basis to sweeten up your morning coffee and jump start your day. They may look like little packets of sunshine on groggy mornings, but don't be fooled by their colorful and tiny exterior! These devils seduce you with their "zero-calorie" label, making you believe that artificial sweeteners are a healthier alternative to high fructose corn syrup and regular sugar. However, simply replacing regular sugar products with products that are artificially sweetened does not necessarily mean that they are healthier for you. If you want to be healthy and lose healthy weight, eating right and exercising regularly is still the way to go. And eating right does NOT mean shoving "diet" or "sugar-free" products full of potentially detrimental chemicals down your throat.

Aspartame
-Examples: Equal and NutraSweet
-Comprised of methanol, phenylalanine and aspartic acid
-200 times sweeter than sugar
-Found in many diet soft drinks
-The FDA announced complaints of hallucinations, diarrhea, seizures, depression, migraine, fatigue and insomnia associated with aspartame
-Has been linked to tumors, cancer and infertility

Saccharin
-A sulfa-based sweetener; its primary ingredient is benzoic sulfimide.
-300 times sweeter than sugar
-Saccharin can potentially cause nausea, diarrhea, skin problems and other allergy-related symptoms in individuals allergic to sulfa
-Early safety studies of saccharin have linked it to bladder cancer in rats. The FDA recently lifted a mandate that required a warning label to be placed on saccharin-containing products regarding its possible carcinogenic effects.

Sucralose
-Splenda
-600 times sweeter than sugar
-Derived from chlorinating sugar
-The chlorine in sucralose is claimed by manufacturers to be the same as that contained in table salt, when in fact the chemical structure of the chlorine has actually been found to be similar to that found in the banned pesticide DDT.
-Though there are fewer health concerns surrounding sucralose than some other artificial sweeteners, some side effects have been reported including headaches, body aches, stomach cramps, diarrhea, bladder issues, and skin irritation.

Acesulfame Potassium
-Less well known no-calorie sweetener that is actually found in many frozen desserts, sodas, candy and baked goods
-200 times sweeter than sugar
-The body is unable to metabolize or store acesulfame potassium so it has no nutritional benefits whatsoever.


What this means for you: Always always always read the labels when you go grocery shopping. My rule of thumb is that if you can’t pronounce it, don’t buy it. Look for organic, natural options instead of those nasty artificial chemicals. Try natural sweeteners like honey, agave and stevia.

Aug 05, 2013

What’s All The Beef About Beef?

by Melissa Paris & Jessica Moy

You are what you eat! If you eat grain-fed cows, you eat everything that they have consumed before they hit the supermarkets. Which means you are eating antibiotics and hormones that they are fed to prevent them from getting diseases and infections. Sounds like a good meal right? Next time you go to the supermarket or local farmer's market, check out the grass-fed beef if you haven't already. Make sure to always carefully read label before you make your purchase! Spend the few extra dollars on grass-fed beef and really notice the difference it makes on your health and life.

Just a few notes:
“Organic” beef: this label indicates that no pesticides were used on the pastureland, the animals did not receive antibiotics or growth hormones, they had unrestricted outdoor access, and were treated humanely. Keep in mind that unless it also says “grass fed,” the cows still probably ate corn in their feed–though it should have been organic.

"All-natural" beef: Doesn't mean a thing. It's just a marketing ploy!

Source: lettherebebite

Grass-fed
PROS:
-Eats from a pasture
-Is not “finished” on a diet of grains and additional supplements for weight gain
-Is said to be better than the environment (easier to grow grass than grain)
-Less overall fat,and slightly more omega-3’s and other good fats
-Higher levels of CLAs (helps lower LDL cholesterol, lowers the risk of heart disease, diabetes, and some cancers)
-Contains more antioxidants, vitamins, and minerals (vitamin E, beta-carotene, zinc, iron, phosphorus, sodium, potassium)
-Cows live a better life eating grass and is more humane
-Since grass-fed cows are leaner, they have less total fat

CONS:
-More expensive than grain-fed
-Harder to find in mainstream supermarkets, you would have to find them at local farmer’s markets or buy directly at a farm
-Some say they have a “grassy”, tough taste

Check out these restaurants for some grass-fed deliciousness!

Keep in mind that even though the label may read “grass-fed” it does not mean that it was fed grass it’s entire life. Sometimes cows are fed grain their entire life, and THEN finished off with grass. Check for the American Grassfed Association label on the package

Grain-fed
PROS:
-Lean grain-fed cows (90 percent or greater) also have low levels of unhealthy fat
-Cheaper and available all year round
-Is known for a tasty, marbled, fatty meat with a smooth and consistent flavor

CONS:
-Fed antibiotics and hormones
-Cramped in small living conditions with no access to the outdoors
-Dirty and over-crowded living conditions
-Doesn’t have as much nutrients as grass-fed

Check here to know what kind of lean meat to buy

So… grain fed or grass fed?

Aug 04, 2013

If you can’t take the heat, stay out of the kitchen!

by Melissa Paris & Jessica Moy

There’s a bunch of different kinds of oils, all with different uses, tastes, colors, and consistency. Some are thicker than others and are used as a deep frying pan cooking method and others are light enough to drizzle on your salad. But what kinds of oils should avoid? Before we jump into the different kinds of oils, here's a little cooking tip:
-The smoke point of oils and fats is the temperature when it breaks down and fails as a lubricant. Knowing how hot the oil can get can help you decrease your risk of cancer from going above the smoke point and also prevent you from burning down the house! The fat is not good for consumption after it reaches its smoke point. The lighter the color oil, the higher the smoke point.

Canola
Canola stands for Canadian Oil Low Acid… doesn’t sound too tasty now does it? Canola is a genetically engineered plant, from the rapeseed plant. Generally, rapeseeds have been used for industry purposes and SHOULD NOT BE CONSUMED! It’s used as an insect repellent, lubricant, soap and synthetic rubber base. It can cause lung cancer, loss of vision, nervous system problems, breathing and heart illnesses. STAY AWAY!


Vegetable
Usually blends of corn, soybean, palm and sunflower. And also another GMO. Don’t be fooled by the word vegetable! It contains a good amount of saturated fat. Saturated fat = cholesterol and cholesterol = heart disase. Use a non-GMO or organic vegetable oil if anything.

Olive Oil
Don’t be fooled by the names of the olive oils, extra virgin, virgin, extra light, and refined, what does it all mean? Extra light and refined are chemically processed oils, and light refers to the color of the oil NOT THE CALORIE CONTENT! Extra virgin and virgin are unrefined oils and uses high quality olives for extraction. Extra virgin olive oil is the most common. Virgin oil is the second in line for quality. It’s good for stir-frying, cooking, sautéing, but best as ingredient on top of recipes such as salads because of its low smoke point. It is one of the healthier oils, as it is high in monounsaturated fat which has been shown to help reduce the risk of heart disease. Great oil for Mediterranean or Greek food.

Corn Oil
Not a big fan of corn oil, it’s one of the more cheaper oils but it’s also the more unhealthy choice. Corn oil is high in omega-6 fatty acids, which increases the risk of breast cancer in women and prostate cancer in men.

Coconut Oil
Go coconuts or go home! Extra virgin coconut oil is the healthiest of all oils, it stimulates the thyroid gland, boosting your metabolism, energy and endurance.Studies have also shown that coconut oil fights off bacteria and viruses, preventing diseases. It’s also good for blood-sugar control, people who use coconut oil tend to handle blood sugar since coconut can help improve insulin use within the body. Salons and spas should be afraid of coconut oil, because its so perfect for anti-aging, this superfood has antioxidant components and is also great for the skin and hair! There’s tons of health benefits associated with coconut oil that it would take me hours to list them all. It has a high smoke point

What do avoid: Oils with high amounts of partially hydrated oils (aka trans fats), often found in packaged snacks like chips, crackers and baked goods. I do my best to stray from polyunsaturated fats like canola, vegetable and corn because most vegetable oils are GMO. Stick with extra virgin olive oil (not for cooking though) and coconut oil.

Jul 28, 2013

Fill in the Gaps

by Melissa Paris

Get your protein on! Proteins help you recover from your hard and crazy work out sessions. They are made up of amino acids, in total we have 20 amino acids that work together to makes all types of protein. Some amino acids cannot be produced in our body, so we have to look for outside sources to get our full intake of protein. Out of 20 amino acids, eleven amino acids CAN be produced in the body known as nonessential amino acids, and nine CANNOT be produced, called essential acids.

complete proteins contain all of the nine essential amino acids and includes animal based foods like meat, poultry, fish, eggs, milk, yogurt, and cheese. And for those of you who are vegetarian or vegan, you can get your protein fix from grains like quinoa or amaranth, along with soybeans. The only downside to non-animal foods is that they would give you less a lower quality protein than animal foods.

incomplete proteins have low amounts or significantly lacks certain essential amino acid and must be supplemented with other proteins. Incomplete proteins include nuts and seeds, legumes, grains and vegetables. Join forces with other incomplete amino acids to make a complete amino acid profile, this is called complementary proteins. You don’t need to always eat them together, as long as they are eaten throughout the day you are fine! Here are a few tasty examples:
-rice and beans
-spinach salad with almonds
-hummus and whole grain pitas
- yogurt with nuts
-tofu with brown rice

Vegetarians have a harder time getting enough protein in their diet because plant-based sources only have some of the 20 amino acids required to make a complete protein. It’s important to know how to get your complete protein without stuffing your face with carbs. QUINOA is an awesome super food that is filled with protein, it can be used as an alternative for rice or simply eaten alone.

Eat your protein kids! About 10%- 35% of your daily calories should be coming from protein. Women should get 46+ grams of protein a day, while men need 56+ a day. Here’s a few examples of protein so you know how to measure your protein intake.
- 1 cup of cooked quinoa (185 g) has 8 grams of protein
- 1 grilled steak (308 g) has 77 grams of protein
- 1 egg has 6 grams of protein
- 1 cup of almonds has about 20 grams of protein

Jul 26, 2013

Something Smells A Little Fishy

by Melissa Paris & Jessica Moy

Do you know exactly where you get your fish from? Is it wild caught, or is it farm raised? That may be a question we ask, but there is no exact answer. Unfortunately, it's not smart to fully trust all of the labels given to you in the supermarkets. Even though it may read wild caught, supermarkets can easily label things as wild even though they are farm raised. So... what now? Here's a little information about the difference between wild caught and farm raised, and how to get around to eating the healthiest seafood.

FARM RAISED FISH
While farm raised fish are cheaper, they tend to be more prone to disease, have more toxins, artificial dyes because of their poor living and breeding conditions. These fish are crammed in tanks and controlled pens, which lead to the growth of diseases and parasites that need antibiotics and pesticides. Poor farming practices like these infect the water, causing water pollution and other impacts on the environment. LUCKILY not all fish farmers use pesticides and other nasty chemicals to manage their fish. Some farmers raise fish that without the use of antibiotics and added chemicals. Check out Whole Foods, they are known to have high quality seafood standards that is eco friendly and prohibits the use of antibiotics, growth hormones and preservatives.

WILD CAUGHT
Wild caught fish on the other hand contain more of the good stuff, omega 3 fatty acids (which is good for your heart) and are LESS prone to disease, antibiotic free, pesticides and artificial dyes. However, they do contain more mercury than farm raised and costs up to 3 to 4 times more. Misleading seafood labels are also quite common, there has been a recent salmon scandal about how 10 out of 23 salmon have been labeled wild caught when in actuality they were farm raised. The USDA federal labeling has so many loopholes to it such as:
-processed seafood is exempt, leaving more than 50% sold in the US without labels
-90% of fishsellers, such as wholesale markets are exempt,
-no enforcement mechanism exists and violators face paltry fines.


So what’s better, farm raised or wild caught? There really is no definitive answer to this since it all depends on the quality of the fish farming practices, type of fish, and the waters it came from. Luckily, the Monetary Bay Aquarium teamed up with the scientists from the Harvard School of Public Health and Environmental Defense Fund to create a helpful guide of which type of seafood is best for your health and the environment. The “Super Green List” includes:

-Albacore Tuna (troll- or pole-caught, from the U.S. or British Columbia)
-Freshwater Coho Salmon (farmed in tank systems, from the U.S.)
-Oysters (farmed)
-Pacific Sardines (wild-caught)
-Rainbow Trout (farmed)
-Salmon (wild-caught, from Alaska)

For more information go to their website here!

Jul 23, 2013

Know Before You Fro!

by Melissa Paris & Jessica Moy

The frozen yogurt trend swept across the streets of NYC, with hundreds of places to choose from how do you know which one is the BEST one? These places claim that frozen yogurt is a better alternative than regular ice cream, but is it actually true? Yes, it is true to some degree, frozen yogurt uses less fat (or even no fat!) and less cream than ice cream, which is filled with a lot more fat, sugar, and cream. Frozen yogurt also has probiotic characteristics, while ice cream lacks it. However, although froyo is considered the “healthier’ alternative that doesn't mean you should stuff your face until you can't move. Even though some fro-yo flavors are labeled low-fat or no fat, they are usually PACKED with sugar to compensate for the boring flavor from the little to no fat. So even if there’s no fat, there is a heck of a lot of sugar. Many people also think that just because it's healthier, you can have larger qualities and pile up massive amounts of toppings. The key is to limit yourself to a reasonable amount of fro-yo and top it off with some fruit. Below are a few notable fro-yo places around here. Also, keep in mind that the new daily recommendation of sugar a day for women is about 20 grams of sugar a day, while for men its 36 grams daily.

PINKBERRY
Just from scrolling through the Pinkberry website, I can tell you a lot about the sugar content. The first ingredient for each yogurt is non milk fat and the second is sugar. That means that they mostly use nonfat milk in their product, and the second ingredient they use the most is sugar. The original flavor is considered the healthiest option, with 20 grams of sugar per ounce. If you were to get a small cup (1.5 oz) that would equal to about 30 grams of sugar! That’s more sugar than a vanilla cone at McDonalds (19 g) or a Dunkin Donuts Chocolate Peanut Butter Kreme Donut (24 g). Gross! And if you were to get a large cup (3.8 oz), you can forget about that diet! A large cup of original would be about 76 g of sugar, that’s about four times more sugar than the daily recommended intake. Or to put it in food terms, more than a Double Chocolatly Chip Frappachino (59 g) or more sugar than a Cinnabon’s Caramel Pecanbon (47 g).  Pinkberry does give customers the option to choose greek yogurt, which is about 9 g of sugar for a small cup. Go with greek yogurt or a small portion of fro-yo, and top it off with things like nuts, almonds, granola, and fresh fruit.

16 HANDLES
16 handles has a lot of fun and tasty non fat flavors like Pineapple Express and Thin Mint Cookies and has fewer grams of sugar than Pink Berry. I consider 16 Handles my guilty pleasure, with so many flavors and toppings (some healthy, some not so healthy) it’s hard to resist piling on masses of fro-yo in your cup. BUT! Resist the temptation! Vanilla is about 18 g per oz, so if you were to have 1.5 ounces it would be about 27 grams of sugar. However, 16 Handles does offer a little more variety than just fro-yo. In addition to frozen yogurt, they also have non-fat tart, non-dairy sorbet, and no sugar added. Try out the no sugar added, it has about 5 grams per ounce (16 Handles are liars, I know). The toppings there are endless, from fruits to yogurt raisins, pick your poison!

RED MANGO
Red Mango is pretty tasty in that it uses more natural ingredients and less artificial sweeteners than other brands. The first ingredient on the list is non fat yogurt, which means that Red Mango uses yogurt as its main ingredients instead of milk like Pink Berry. It’s also sweetened by sugar cane (sucrose), and is one of the last ingredients listed, meaning that they use less sugar in their product. Just the way I like it! A small cup of Original flavor would be about 27 g of sugar, still a mouthful but better than the rest. Remember, it’s all about portions! What I like MOST about Red Mango is their Skinny Sorbetto! It’s dairy-free, low calorie, low fat, and no sugar added (and they mean it this time). Red Mango also has a variety of frosty and fruity smoothies, including a vegan option! How does healthy taste so delicious?

Jul 21, 2013

Drink Heavily!

by Melissa Paris & Jessica Moy

Drinking water is one of the easiest things to incorporate in your diet and exercise plan...What'd you think I was going to say? Unlike saying no to that delicious slice of pizza or cycling class once or twice a week, making sure you drink enough water takes little to no will power. There should be no excuse to not drinking enough water! We are fortunate enough to have a safe and pristine water supply system here in New York. Take advantage of that clean water, fill up your water bottles and drink away!
I'm not going to sit here and explain the endless benefits of water, however I will explain to you how much water you should consume based on your weight and physical activity levels. A simple calculation can provide you a clearer picture of how much water you should actually drink, contrary to the common belief of drinking 8 glasses of water a day.

1. Weight:The first step of calculating your weight is knowing how much you weigh. The amount of water depends on how much a person weighs. For instance, a 200 pound man would have to drink more water than a woman who weights 120 pounds.
2.Multiply by 2/3:Next you have to multiply your weight by 2/3 (or 67%) to determine the number of ounces you should drink everyday. If you weigh 160, multiply that number by 2/3 to get 107. 107 should be the number of ounces you drink daily.
3. Activity Level:During exercise, our bodies lose and use fluids to expel toxins and sodium through sweating. Add 12 ounces of water for every 30 minutes you work out. So if you exercised for an hour, you should add an additional 24 ounces to the amount you drink daily.*

So if you weigh 160 and exercised for about an hour, you should be drinking 131 ounces a day. That’s about 16 cups of water a day!

Jul 19, 2013

It’s Getting Hot In Herre!

by Jessica Moy

What is heat Exhaustion and HOW to Avoid it...

The summertime can be deadly. With staggering high temperatures and extreme humidity, it's hard to step outside without sweating buckets. We have to remember that we are only human, and prolonged periods of exercising or being outdoors can lead to heat exhaustion or even heat stroke. Your body is typically about 98.6 degrees Fahrenheit. But if you add exercise in the mixture, it can rise up to three degrees higher! To cool down, we sweat. But when sweating doesn't cut it, we become dehydrated, dizzy, super sweaty and weak. If you don't take care of your body, it can result to fainting and heat stroke. And I wouldn't want you guys to faint, how are you supposed to make it to class?! Here are the steps to keep your body happy, well hydrated, and (less) sweat free!

Start off by DRINKING WATER! (surprise surprise)
Even if you don’t feel thirsty, your body CRAVES it when you exercise. And sweating is a sign that you need to start drinking water. The more you sweat, the more you should drink. To hydrate your body even more, especially when you workout for more than an hour, you can drink water with added electrolytes like Smart Water. When you sweat your body exerts fluids AND electrolytes. You may ask, Missy what the heck are electrolytes? To simplify, electrolytes (which include sodium, chloride, potassium, magnesium, and calcium) help maintain bodily functions to prevent cramping.

Wear thin, light clothes
Working out in thick, dark colored clothes will most likely increase your chance of heat exhaustion. Not only that, but working out in sweaty clothes will interfere with your body’s ability to cool itself down because it sticks to your skin, and can also cause a heat rash… sounds pretty unpleasant if you ask me.

It’s okay to take a rest!
Stop exercising and take a few moments to cool yourself down. Sounds like common knowledge, right? I tend to get intense and focused when I work out, so sometimes its hard to take a moment to rest. But know your body’s limits and don’t overwork yourself to exhaustion! Take care of your body and your body will take care of you. Simple as that.

Work out in the mornings or late evenings
Plan to workout outdoors during the coolest time of the day, which is either during the morning or late evenings. The peak sun intensity hours usually falls between 10 a.m. to 4 pm. If you are in the sun, be sure to wear sunscreen to prevent sunburn, which can limit the skin’s ability to cool down. Also, instead of running on blacktops, take the scenic route and adventure through trails!

Don’t ignore these steps, otherwise it can lead to HEAT STROKE
Heat stroke is predicable and preventable. But if you don’t take these necessary precautions, you may be at risk for a heat stroke, which can be fatal. In the event that it does occur, have someone take you or the victim to a cool shady immediately, remove unnecessary clothing, give them water and call for medical assistance. Signs of heat stroke include lack of sweat or cold sweat, muscle weakness, rapid breathing, and confusion.

 

Jul 19, 2013

Walk The Plank

by Melissa Paris

Instead of doing an exercise merely to just do it, it is important to know why you are doing it and what primary muscles it works out. Book your next workout today! Sign Up Here

Alternating plank tap
Begin in a push up position, making sure that feet are shoulder width apart. Lift one hand to touch the opposite elbow and return to the starting position. Alternate arms. Make sure to keep your core tightened and your spine in a neutral position, otherwise your abs won’t feel the full effect of this move!

What it works out: ABS,CORE

Jul 14, 2013

Party Too Hard?

by Melissa Paris

Looking for tips on how to deal with a hangover? Here are some ways to deal with the misery and pain of a morning hangover.

1) Ditch the gatorade
-Sugar speeds the absorption of alcohol, so avoid sugary drinks like Gatorade (or orange juice and other juices) in the morning!
-There are 35 grams of sugar in a normal 20 oz bottle; that’s 9 teaspoons of sugar (or 135 calories from sugar alone).

Try this instead: Drink water! I can’t stress the importance of drinking water enough! The only way to get over a hangover is to let it run through your system. Fill up a large bottle of water with you and carry it with you throughout the day.

2) Can the taylor, ham egg and cheese
-It’s high in fat, cholesterol and salt, not the best recipe for a hangover.
-A normal 2 oz serving would be 180 calories, 140 grams of fat and a whooping 580 mg of salt!

Try this instead:Egg whites, avocado, whole grain. It satisfies your protein cravings without the heart burn.

3) Avoid the coffee
-Coffee narrows your blood vessels and boosts blood pressure, both things that may cause your hangover to worsen.

Try this instead:Mint Tea can help you with that feeling of nausea that drinking gives you, and help ease your digestion. Ginger and chamomile teas are also good choices.

Jul 10, 2013

Sleep Walking?

by Melissa Paris

Have you ever felt groggy and tired after a night out of drinking? Unfortunately, many of us have, even though you may have slept 15 hours. While alcohol may help us fall asleep quicker and deeper, it completely messes the QUALITY of sleep, especially the second part of the REM cycle, the stage that we go into deep sleep and dream. That's why many of us tend to skip dreaming the nights we decide to booze. During this stage, the body is supposed to rest, heal and restore itself but, with much thanks to alcohol, our sleep cycle is often disrupted throughout the course of the night. Instead of slowly drifting in a deep healing state of slumber, our body is concentrating on rebounding from the effects of alcohol. Alcohol impedes the natural body's stimulant, glutamine. So our body's natural reaction is to overproduce glutamine, which then stimulates the brain and prevents us from sleeping. Alcohol tricks us into thinking that we are getting a good nights sleep because we fall asleep faster than a normal night, but the fact is that alcohol inhibits your body from mentally and physically restoring to health. But that doesn't mean that you should exile alcohol from your life, here are a few things to keep in mind before you go out for a few drinks this weekend!

-Limit yourself to one to two standard drinks
-Avoid drinking within three hours of your bedtime so the alcohol is fully metabolized in your system before you hit the hay
-Drink water during/after you drink

Jul 07, 2013

4 Reasons to Ditch Your Morning Coffee

by Melissa Paris

After this long weekend of soaking up the sun and overindulging on BBQ food, your body is craving a nice cup of coffee to wake yourself up. But did you know that studies have shown that coffee may increase the risk of heart disease and raise cholesterol levels? Skip your trip to Starbucks in the morning and cleanse your body with a hot cup of tea instead! We all know that tea has amazing health benefits, but what does it actually do for you?

1.Green tea is most beneficial for weight loss. Drinking green tea provides the body with antioxidants that help stimulate the body’s metabolism. Combined with the caffeine in green tea, these antioxidants help stimulate the central nervous system and improves the body’s ability to use fat as fuel.
2.Having black tea before workouts increases nitric oxide levels and helps improve performance. It contains the most caffeine out of all the teas, helping improve focus and blood flow. Black tea also helps reduce the risk of stroke, containing a chemical similar to aspirin that acts as a blood thinner.
3.Ginger tea is great for relaxation and is an all-natural medicine for muscle soreness and other aches and pains. It has many anti-inflammatory properties that alleviate arthritis and other joint diseases. It has also been known to help people with nausea and stomach difficulties.
4.Replace soda and gatorade with unsweetened herbal tea. It is a healthy low calorie drink that keeps you hydrated. Also, it helps lower blood pressure in people with slightly elevated levels. An overall soothing drink that helps cure a variety of common sicknesses as well as preventing long term health problems.

Jul 03, 2013

The Playlist That Keeps Me Going!

by Melissa Paris

Music is such an important part of your workout that it's important to keep your playlist up-to-date with fresh beats to pump up your body, keep you motivated and squeeze out that last drop of sweat until you drop to the floor! Work for that perfect all year round summer body and take your workout to the next level by listening to my workout mix.

1) Wild Ones- Flo Rida
2) We Found Love - Calvin Harris
3) Gimme More - Britney Spears
4) Blurred Lines - Robin Thicke
5) Get Lucky - Daft Punk
6) Low - Flo Rida
7) I Knew You Were Trouble - Taylor Swift
8) I’m the ‘ish - DJ Class feat lil’ Jon
9) Molly - Cedric Gervais

Jul 01, 2013

Missy’s Top Product Picks

by Melissa Paris

With the city's crazy hustle and bustle, it's hard not to get yourself caught up with the busy lifestyle. I take a few minutes out of my day to use some products that make my life just a little bit easier. I like Arbonne products because they work great with my skin and body. The products are more on the expensive side but they are definitely worth the investment.

1) Mud Masque
This Arbonne mud masque is great when I feel my skin getting oily after a weekend of sweaty workouts. Just when I’m about to break out from all the oils on my face, it sucks all the impurities and oils out and leaves my face feeling refreshed and clean! My skin looks and feels noticeably cleaner, and my blackheads are basically gone after I use this product. Bottom line, it’s amazing.

2) Night Repair Cream
The Arbonne Repair Cream works wonders for me. I use it every night before I go to bed, and when I wake up it leaves my skin extra soft and smooth in the morning and throughout the entire day. I also use it right after I use the mud masque, making my skin even more soft and silky the next day. A little bit goes a long way, I’ve been using my container for a little under a year and it still has so much product left!

3) Protein Shake
Between sessions I usually whip up an Arbonne protein shake, I prefer chocolate because I personally think that the vanilla tastes too sweet (also because I LOVE chocolate). It keeps me going for hours and it helps me curb my appetite so I’m not always snacking to get my energy. I mix mine with water because I’m always on the go, but you can also mix it with milk if you want that extra flavor to it. The great thing about this protein shake is that it has no artificial sweeteners, soy or dairy and is 100% vegan!

Jun 30, 2013

What’s All The Buzz About Honey?

by Melissa Paris

There are so many different kinds and variations of honey that it's hard to choose which one is best for you! There are about 40 different kinds of honey, all with unique tastes and characteristics. But rather than purchasing store bought honey from the supermarket, try getting jars of fresh local honey from farmer's markets. It’s not only better for your allergies but it’s a lot more flavorful than regular brand honey. Studies have even shown that US supermarket honey is roughly 75% artificially processed and laundered from China. Gross! Honey has so many health benefits that it’s impossible to name them all! But here are some of the main ones that you might find interesting.

1. It’s GREAT for working out
The natural sugars in honey help prevent fatigue during exercise by maintaining glycogen levels and improving recovery time. Glucose in honey is absorbed quickly and gives a quick energy boost! So before you work out, take a spoon of honey to help you improve your endurance, or mix it in yogurt with fruit for a tasty post workout.

2.Helps build your immune system
The antioxidant and anti-bacterial properties of honey may help improve the digestive system and help you stay healthy and fight diseases. It also may contribute to heart health in addition to serving as an anti-cancer.

3.Treats acne
Put some honey on your skin before you go to bed, you’ll be amazed at what such a simple food can do for you. Blend honey with other ingredients such as carrots to create a nourishing and moisturizing face mask that may smooth your skin, reduce wrinkles and blemishes and even out your skin tone.

4.For other skin ailments
The strong antibacterial and anti-inflammatory effects of raw honey has been used to help treat cuts, scrapes and burns. Honey lifts the dead skin cells off and also supplies the sound with sugar that will help produce new skin cells to close up the wound. It can also help reduce scar formation!

Jun 24, 2013

Who Loves Core Exercises? We Do!

by Melissa Paris

The single leg wall sit is designed for endurance and strength. It’s also good for if you have back pain, any exercise that hits the core can prevent and help back problems. Do core strengthening exercises like this one, even for five minutes a day, and you’ll be able to notice the difference! Remember to keep your core tightened, thighs parallel to the ground, and your legs straight out throughout the entire workout!

What it Works Out: CORE, GLUTES, QUADS, HAMSTRINGS

-Begin with your back against a secure wall with your feet hip width apart
-Lower your thighs to a 90-degree angle at both your knees and waist
-Raise your leg so that is it parallel to the floor and keep your foot pointed to the ceiling so you are now on one leg
-Hold this position for 30 seconds and switch legs
-Pulse up and down for a more advanced version

WANT AN EXTRA CHALLENGE??Try adding free weights. While slowly raising your leg, raise both your arms to form a “T”. This should balance your body so you can stay stable and grounded. By the time your leg reaches its finishing position, your arms should be fully extended and in the shape of the “T”. As soon as you hit your finishing position, slowly reverse, placing your arms back on your sides and your foot grounded. Repeat this pattern on the other side. This is one rep. Complete 10 alternating reps.

 

Jun 23, 2013

An Uncommon Superfruit To Spice Up Your Dishes

by Melissa Paris

We all know about apples, bananas, watermelons and pears and know exactly where they are at the grocery store when we want to grab them. But what about the neglected but amazingly awesome fruit that goes unnoticed? Whole Foods carries so many different fruits that it’s easy for uncommon fruits to go unnoticed. While scanning the fruit section, I came across star fruit and decided to purchase it. It was definitely a good investment!

- It is a yellowish star shaped fruit that’s a combination of sour and sweet, similar to an apple, not very sweet, but it’s good for a crunch
- It’s high in vitamin C, so it’s a good antioxidant that boosts your immune system. So whenever you have a cold, cough, or a fever to overcome, do not fear, eat star fruit! Also known to cure headaches (aka hangovers) and joint pain
- Perfect for a post workout or hot yoga sesh! i.e. throw it on top of a salad and drizzle it with an apple dressing or cut in slices as a cute snack to munch on

- BUT BE CAREFUL…star fruit should NOT be eaten by people who have kidney problems and much like grapefruit, star fruit may interfere with certain medications so talk to your doctor before experimenting!

Jun 17, 2013

Do You Wear Protection?

by Melissa Paris

PLEASE tell me you put on SUNSCREEN. You may notice that there are many different levels of sunscreen, some with higher SPF's and some with lower amounts of SPF... so which one should you get? Let me just give you a quick background on sunscreens. SPF stands for Sun Protection Factor, and only protects against ultraviolet B rays (UVB), which causes sun burn and increased risk of skin cancer. The other type of ultraviolet radiation (UV) is called ultraviolet A, which penetrates the skin more deeply than UVB but contributes more to aging, wrinkly skin and loss of elasticity. Both UV rays contribute to skin cancer, and no matter how much sun screen you put on, there is no full protection against skin cancer. But know this!

-The SPF number is based on the amount of time it would take for you to sunburn, however an SPF 30 product blocks about 94% of UVB rays and an SPF 100 product protects about 97% UVB rays. It’s not much different, although the numbers can be deceiving. As long as you have SPF 30 or more, you should be good to go!
-Water-resistant vs waterproof? Water resistant means that the SPF starts to wear off after about 40 minutes in the water. Waterproof sunscreen maintains its SPF levels for about 80 minutes in the water.
-Sunscreen vs sunblock? Sunscreen chemically penetrates the skin and absorbs the UV light, while sunblock physically reflects and scatters the sun’s UV light rays. Both are fine, as long as they are SPF 30 or higher. Sunblock tends to be a thicker cream, so it depends on your preference.
-Apply, reapply, reapply, and REPEAT! After two hours, no matter what type of sunscreen you have, it starts to wear off! Reapply every two hours to get maximum protection against the sun.

Jun 15, 2013

Sip On Something Sweet This Summer

by Melissa Paris

Ah, summer feels so great. Fire up the grill, relax in the sun with a cool and refreshing strawberry basil lemonade! I've always loved the sweet fruity taste of strawberry lemonade, but I decided to add that extra kick that it needed. Fresh basil has a sweet peppery taste to it, adding that to the mixture creates the perfect summer drink. Not only does basil add flavor, it is also packed with nutrients and health benefits. It's an excellent source of vitamin K and is known to have strong antioxidant properties that helps prevent premature aging, common skin issues and age-related problems. It also helps stop the growth of bacteria so your body can stay happy and healthy. I used agave as a replacement for sugar because its a natural sweetener that has the sweetness without the sugar rush!

Ingredients
2 cups of freshly squeezed lemon juice (about 16-20 lemons)
1 pound of strawberries washed cut and hulled (or 3 and 3/4 cups)
3/4 cup of fresh basil leaves
2/3 cup of agave
8 cups of cold water
Ice

instructions
Juice the lemons and add the juice, agave and water into a 3 quart pitcher. Stir the contents until the agave dissolves. Add the strawberries and basil and pour the mixture into a blender. Blend the mixture for about 20-25 seconds until it turns pink and the basil is finely chopped.

Enjoy

Jun 15, 2013

Who needs weights when you have towels?

by Melissa Paris

As I promised, here is another exercise that could be replicated anytime, anywhere. Instead of using a towel, you can use a rolled up shirt or anything you can hold on to, be creative! Book your workout today! Sign up here

Lay flat on the floor and hold a rolled up towel by the ends. Straighten your arms over your head and perform a sit up, concentrating on your core to pull yourself up. Make sure you keep your back and your arms straight, no slouching! The change of the arm position, as opposed to your arms crossed at the back of your head or chest, intensifies the exercise, making it more effective than a regular sit up. The higher your arms are, the harder the exercise is because your extended arms adds more weight and challenges your abs to work harder.

Jun 09, 2013

Kale Chips Anyone?

by Melissa Paris

Move over salty potato chips! Instead of indulging on unhealthy, greasy snacks, kale chips are a healthier (and much more delicious) alternative to satisfy your cravings. Kale is a great source of fiber, Vitamin A, C, and K, beta-carotene, calcium and iron, so crunch away!

Ingredients:

  1 bunch of kale, washed and dried
  1 tablespoon of olive oil
  1 teaspoon of seasoning (curry/garlic/Italian)


Directions:

  Preheat oven to 350 degrees F
  Remove the leaves off the thick stems into and tear into medium sized pieces
  Drizzle olive oil in large bowl
  Add choice of seasoning
  Salt
  Bake for 15 minutes, or until they are crispy


Stressed?
Kale also contains a host of anti-oxidant and anti-inflammatory flavonols, such as quercetin, to help defend your body from the stresses of modern life
-Desiree Nielsen

Aug 06, 2012

Exercising for Your Body Type

by Melissa Paris

Every BODY is different. I saw this article and thought of the people that come to me expressing that sometimes they feel that, what works for their friends may not work for them. Weight loss, strength training, and toning are all personal and should be approached on an individual basis!

Check out this cool article on Exercising For YOUR Body Type!!
http://www.everydayhealth.com/weight-pictures/the-best-workouts-for-your-body-type.aspx#/slide-1

Jul 28, 2012

Summer Classes

by Melissa Paris

Group Class Schedule

Tuesdays 6 PM NYC 520 8TH Avenue, NY, NY
Wednesday 9 AM 35 Main Street, East Hampton, NY

Jun 06, 2012

Feeling Good at Your Fingertips

by Melissa Paris

Over the weekend I listened to an amazing lecture at the Natural Gourmet Institute for Food and Health. It was called The Healing Kitchen by Andrea Candee, a Master Herbalist. She taught us how to use common fruits, vegetables, herbs, and spices, in a safe, natural, effective way to use as at home remedies.

Here are a few of my favorites from the list:
1. Turmeric: known for its anti-inflammatory properties, speeds up wound healing and helps rejuvenate cells, is a natural liver detoxifier and MUCH more.  I like to add some to a chicken dish or add some flavor to egg salad.
2. Peppermint: good for headaches, sinus congestion, nausea, and digestion.  Argo tea and Starbucks make a great peppermint tea.
3. Garlic: is anti-EVERYTHING.  Anti-microbial, anti-viral, anti-fungal, and anti-bacterial.  You can use in almost any dish or also get deodorized capsules.
4.  Lemon:  thins out mucus and is alkalizing. I like to start off my day with warm water and freshly squeezed lemon to help get my digestive system awake.
5.  Watermelon:  very good diuretic.  You might be surprised but try chewing on those seeds next time they will help your body rid of excess water retention.

And much more aloe, parsley, cranberry, honey, onion, cayenne pepper, sage, thyme, and chamomile.

Note: Always consult your doctor before adding in supplements to your routine.

Mar 17, 2012

Muscle Maker Grill Grand Opening

by Melissa Paris

Come support Scott Bursey at Muscle Maker Grill March 31st 2012- 10am-4pm! Cant wait to chow into a tasty meal!

Dec 01, 2011

Group Class Schedule

by Melissa Paris

SCHEDULE OF UPCOMING CLASSES

Saturday 12/3/2011
12 Days of Sweating
lululemon 64th and Broadway
9-9:45am
Complimentary

Monday and Wednesdays December 5th-21st
Reebok 160 Columbus Avenue
8-9 am
Contact Michaela Raagas .(JavaScript must be enabled to view this email address) for details and RSVP

Tuesday December 6th
Ripley Grier 520 8th Avenue (btw 36th and 37th streets) 16th floor
7-8pm
Contact .(JavaScript must be enabled to view this email address) to RSVP

Oct 31, 2011

Hit The Weights

by Melissa Paris

I wrote a recent post about common misconceptions women have and a workout to go with it!

It is virtually impossible for a women to bulk up like a man when lifting heavy weights, due to the amount of testosterone men have vs. women. 
The more muscle you have the higher your basil metabolic rate.  This means your body becomes more efficient burning calories.
The best thing to focus on is shedding the fat around your muscles by HITTING THE WEIGHTS.  Weight training will enhance your life by making you stronger, healthier, and more confident in your own skin.

Watch the shape video