This recipe is so simple and extremely flavorful. I really enjoy spicy food, but if you're more into a mild spice just leave out the chili pepper. I've also used chicken in this recipe and it's turned out just as amazing!Read More
You are what you eat! The food you give your body has a huge impact on your complexion and the aging process. If you want to have healthy, young skin, start with your diet. Proper nutrition not only makes you feel and function better, but also can help your skin look vibrant and fresh. Here are some of the best foods for the skin:
Oatmeal: Unlike processed and sugary carbs, this whole grain promotes skin healing and keeps your blood sugar stable and insulin in check so your body doesn’t produce elevated amounts of androgen hormones which cause stress in the skin resulting in aging and acne. Steel-cut and whole grain oats are the best and try adding fruits, honey, or dark chocolate instead of processed sugar.
Yellow and Orange Peppers, Carrots, and Pumpkin: A diet with a consistent intake of these vegetables that contain carotenoids (antioxidants) can result in developing less wrinkles, a glowing complexion and protection against sun damage.
Dark Chocolate: Packed with antioxidants (flavanols) which hydrades and firms the skin for a youthful glow. A few ounces a day of at least 70% cocoa can be beneficial.
Sunflower Seeds: Have high levels of vitamin E and fatty acids, which hydrate the skin, protect it from the sun, and may help reduce acne in some people.
Yogurt: The vitamin A and protein can help improve firmness and resistance to wrinkles. A serving a day (about 1 cup) is appropriate. Non-fat/Low-fat Greek yogurt is recommended with low sugar content.
Blueberries and Pomegranates: Reduces aging of the skin as a result of being packed with more antioxidants (prevents cell damage) than other fruits. And berries are lower in sugar than other fruit, which is also better for the skin and your health.
Spinach and Kale: These dark leafy greens contain antioxidants that prevent free radical cell damage from the sun and restore akin cell damage. They are also filled with vitamins A and C that contributes to firm, youthful skin.
Salmon: Filled with Omega-3 fatty acids, which are important for healthy cell membranes and works as an anti-inflammatory that results in younger looking skin.
Almonds/Almond milk: Contain “good” fat and lots of vitamin E which contribute to healthy cell membranes that contribute to younger looking skin. Almond milk (unsweetened) is a great alternative to regular milk, which can cause inflammation and contribute to skin conditions.
Walnuts: Provide omega-3s and minerals like copper which boost collagen and elasticity in the skin.
Green Tea: With high levels of EGCG (epigallocatechin-3-gallate antioxidants) which increase blood and oxygen flow to the skin green tea reduces redness and provides protection from the sun.
Water: Water not only hydrates your skin, but can also balance blood sugar. By drinking water instead of sodas, processed juices and sports drinks you avoid sugars that cause wrinkles and aging by damaging the skin’s collagen and elastin. If you’re not a fan of plain water try squeezing, dicing, or muddling a little fresh fruit to add to your water for a light flavoring.
A healthy lifestyle during your day at work is so important to your productivity and your life outside of work. Having healthy habits at work creates a healthy mindset and environment, increases energy and clarity, and improves your mood, which results in healthy relationships with co-workers.
Say goodbye to afternoon energy slumps, overeating, dehydration, body aches and even poor sleep at night. The benefit of making small changes in your habits during the day well out weighs giving into your cravings, and the convenience of sugary and processed foods. Taking time to get away from your desk, clear your mind and get your body moving is just as important as your nutrition.
Don’t overwhelm yourself by trying to change all your unhealthy habits at once. SMALL CHANGES over time add up to BIG HEALTH RESULTS! Here are some easy tips to incorporate into your workday:
- Eat whole foods — Complex carbs (whole grains), fruits, and healthy fats like nuts help keep a steady blood sugar and satisfy hunger longer and give us a steady flow of energy:
- Complex carbs — whole grains like oatmeal, popcorn, unprocessed whole wheat and brown rice products.
- Yogurt — see “The Skinny On Yogurt” blog article below.
- Nuts and fruit — snack on them together for a satisfying sweet –n- savory treat.
- Hummus and black bean chips
- All natural cheese and crackers — use whole grain crackers (brown rice, unbleached wheat, or almond based).
- Organic almond butter or PB&J on whole grain bread or crackers.
- Greens — Spinach gives you a balanced of protein, fiber and phytonutrients.
- Googl e “e asy healthy snacks” for more ideas and be creative!
- Drink water throughout the day.
- Get a green juice from the juice bar.
- Get a walking buddy! Schedule time on your calendar each day for two or three 5 –10 minute walks.
- Take the stairs instead of the elevator.
- Pause througho ut your day to take some deep breaths and do some stretches at your desk.
Developing healthy habits doesn’t have to be boring or complicated. Get a friend or group at work to join you in making SMALL CHANGES. Start a healthy snack movement that everyone participates by bringing in healthy snacks to share. Support one another and focus on the resulting health benefits. Just think, if you practice healthy habits daily then you can splurge on those holiday treats that are coming soon without feeling guilty!
This is great for breakfast on the go! Make it on Sunday then take a piece to work for breakfast through the week. Experiment with adding other veggies!
Your body needs healthy fats for vitamin and mineral absorption, to protect your organs, keep hormone levels balanced, nourish your skin, nails and hair, and provide lubrication for your body to function fluidly. A diet with a balanced amount of healthy fats can steady your metabolism and sometimes promote weigh loss. Fats can promote weight loss because they digest more slowly and satisfy your hunger longer so you’re eating less throughout the day, unlike processed foods/carbs that leave you feeling hungry an hour later and craving more carbs. Eating healthy fats also has minimal affect on blood sugar and insulin levels (constant increase of these levels can cause the body to store carbs as fat).
A good rule of thumb is that 20 – 30% of your daily calories come from healthy fats. Dividing that among your meals and snacks throughout the day.
YUM! Healthy Fats (Polyunsaturated & Monounsaturated):
Lean grass-fed beef
Nut butters (natural/organic)
Natural Oils (extra virgin olive, sesame, almond, walnut, canola, peanut, etc.)
Lastly, You want to have little to no saturated or trans fats daily. Check your Nutritional Facts labels for this information and remember the amounts listed are “per serving” so look to see what they consider a serving.
Thanks to everyone who came out to week 2 of Fit Camp! The weather was fantastic and we had an excellent turnout. We warmed up and moved right into basic resistance training with Austin. Regular resistance training is the key to a healthy metabolism as well as maintaining strong bodies and smoking physiques! Week 2's basic resistance workout is posted below along with a link where you can find Austin's play list.
We kept the party going with Lee Anne and her gentle yoga flow. Yoga is an excellent way to build long lean muscles as well as cultivate a keen mind-body awareness. There are plenty of incredible yoga classes in the Charlotte area with some great incentives for new students. Lee Anne's AMAZING playlist can be found here.
And a big THANK YOU to Katie Stanley of 2020Vision Photography for the incredible photographs! You can find the album with this link. Check them out!We look forward to seeing you for ourremaining Fit Camps on Sept. 12 and 19 leading up to race day!
RESISTANCE WEEK 2
WARM UP-5 MIN
WALKING LUNGES-3 SETS/12 REPS PER SET (6 EACH LEG)
PUSH UPS-3 SETS/10-12 REPS PER SET
UNILATERAL LEG EXTENSIONS-3 SETS/30 SEC CONTINUOUS MOVEMENT PER SET
FLUTTER KICKS-3 SETS/30 SEC PER SET
The first week of Komen Fit Camp was awesome! A big thanks to everyone who made it out to join us bright and early Saturday morning. We hope you had a blast...we surely did! Also a big thank you to Komen Charlotte and Dick's Sporting Goods for partnering with us to create such an incredible event. Below is the body weight resistance workout as well as the playlist so you can keep it up at home. Any questions, please let us know! Thanks again and we look forward to seeing you all again next week for round two!
Resistance WEEK 1
Warm up-5 min
Squats-3 sets/12 reps per set
Push Ups-3 sets/10-12 reps per set
Planks-3 sets/30 sec hold per set
Glute Bridges-3 sets/12 per set
and here's the playlist link!
What to look for when buying yogurt…
Labels on the front of yogurt and many food products can be deceptive. They spotlight healthy terms on the main label to trick you. Go directly to the Nutritional Facts and Ingredients label and see what your getting.
Nutritional Label Basics per one single serve container or 1 cup:
- Make sure the sugar grams don’t exceed the protein. Shoot for keeping sugar content below 15g per serving.
- Sodium doesn’t exceed 120mg.
- Calcium is at least 15% of the daily value.
- The first ingredient should always be cultured milk, non-fat milk, or yogurt.
- Sugar or artificial sweeteners should NOT be listed within the first 2 or 3 ingredients. These can be listed in many different names like fructose, sucrose, glucose, dextrose, high fructose corn syrup, cane sugar, sucralose, Splenda, etc. Stevia is a good alternative.
- If you want a yogurt with active cultures/probiotics for digestive health look for Lactobacillus bulgaricus and Streptococcus thermophilus. These are the two most important bacterias.
- Try to choose a yogurt that doesn't contain more than 10 to 15 ingredients (the less the better) and isn’t packed with ingredients you can’t identify.
There are so many yogurts on the market, but they all are not healthy for you, so use these tips and choose wisely. If you don’t eat dairy then there are alternative yogurts out there that are made from soy, rice, almonds, etc. Shop around and enjoy!
To learn more about nutrition and making the right choices for your health check out our Health Coaching Program
Increase mass with this high calorie, high protein, delicious recipe!
THERE ARE MILLIONS AND BILLIONS OF AMAZING MIRACULOUS THINGS HAPPENING RIGHT NOW AND FOR INFINITY. There are also dark things. Light cannot exist without darkness. Otherwise nothing would exist. It's ok! It's the only way it can be. There will always be life and there will always be death. But there will always be life!!! Love is the energy of Life. Fear is the energy of Death...Read More