September 2017

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    Conquering Running in Cold Weather

    It’s that time of year again, when the gloomy skies and unfriendly cold air make your workouts a freezing nightmare. If you are anything like me, you do not like paying for expensive gym membership fees when you can utilize so many different outlets of fitness that Mother Nature has to offer. I am a […]

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    Written by Lauren Jones

    Lauren Jones

    My name is Lauren, and I come from a longstanding background of fitness and nutrition. Whether it be hiking, running, camping, or just enjoying cooking in the kitchen I have made health a focal point of my life. I love to incorporate movement, and wellness in everything I do!

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    Spice It Up!

    Many may hear spicy and automatically rule it out, but truth is you are missing out on some great health benefits when you take this approach (or lack of, for that matter).

    The beauty to spicy foods is that you can alter the intensity to whatever works best for you! Many may hear spicy and automatically rule it out, but truth is you are missing out on some great health benefits when you take this approach (or lack of, for that matter).

    There are a multitude of options when it comes to spices and spicy foods. As you get a little more cultured with your food and move away from the typical Tabasco, and Mexican Cholula, you will discover the Asian foods have many delicious spicy options as well. Although we are most familiar with condiments like Sriracha (as it started being incorporated into most dishes in recent years), sambals are gaining popularity as well. Sambal is a term used to describe a hot sauce derived of chili peppers and other flavors. Whereas Sriracha is of Thai descent, sambals are mainly from Indonesia and Malaysia. Sambals are mainly made of muddled chili peppers. Let’s take a look as to why these condiments and sauces are so beneficial to our health:

    Weight Loss

    We all love how exciting it is to lose weight with no effort. Even better, losing weight while adding flavor to our favorite dishes at the same time. When you consume chili peppers, the spiciness releases adrenalin into the bloodstream causing the breakdown of fat. When you see people sweating or your body temperature heating up, it takes the breakdown of calories to produce that energy, in turn burning calories.

    Other Benefits Include

    • Clear Congestion
    • Cardiovascular Benefits
    • Boost Immunity
    • Natural Pain Relief
    • Lower Risk of Type 2 Diabetes
    • Help Stop the Spread of Prostate Cancer
    • Fight Inflammation
    • Prevent Stomach Cancer

    *Keep in mind that many sambal recipes include sugar so check out this recipe for a healthy sambal recipe to add to your shrimp or chicken and spice it up!

    Paleo Sambal Recipe

    Yields: ½ Cup

    Ingredients

    • 4-5 Dried Red Chiles
    • 1 Tablespoon Vinegar
    • 1 Tablespoon Coconut Aminos
    • ¼ Cup Lime Juice
    • ½ Teaspoon Salt

    Directions

    Begin by removing the stems from the red chilies, and chop them up very finely. Then heat up the lime juice and vinegar and mix well. Place the chopped chilies into the heated limejuice and vinegar and let them steep until the juices start mixing and combine in color. Lastly, add in the coconut aminos, salt, and added cayenne pepper is always an option. Enjoy!

     

     

    Resources:

    “Chili Pepper, Dried.” The World's Healthiest Foods. The George Mateljan Foundation. Web.

    “Chili Sauces Explained: Sriracha, Sambal Oelek, and Chili Garlic Sauce.” Eat It Atlanta Atlanta Restaurant Cooking Food Blog RSS. 2008. Web.

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    Written by Kylie Daniels

    Kylie Daniels

    My name is Kylie Daniels and I have a strong passion for health and nutrition. I was raised in Southern California, and am now attending Boise State University in Idaho to complete my B.B.A. degree in General Business and Marketing. My interest began a few years back when I was a part of the opening of a brand new juice bar. Here I learned the importance of eating healthy, balanced exercise, and the power of a nutritional lifestyle. This education has inspired me to research the latest diets, cleanses, and products to help guide you to be your best self!

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    We Can’t All Be “The Rock”

    Dwayne “The Rock” Johnson is an icon in not only the Hollywood world, but in fitness and exercise as well..

    Dwayne “The Rock” Johnson is an icon in not only the Hollywood world, but in fitness and exercise as well. His figure is very recognizable and may be an idol to many of you men out there looking for fitspiration. “The Rock” has been working on his figure day in and day out for years and years. At the age of 43 today, he is still in killer shape partly due to the routine he acquired in his part-time professional wrestling career, his roles in movies, and his reputation of course.

    Why are we honing in on someone so extreme as ‘The Rock’?

    Recently in the media, a man by the username nycballer was featured in a story covered by E! News. He is a man in his late 30’s that felt like he needed a change in his life, just as many of us have recently decided. It is tempting to just go cold turkey into a new workout and eating plan. Dive right in and leave your old habits behind. As great and doable as that may sound with enough inspiration, it is just not reasonable.

    Here is a little comedic relief to have you know that you are not alone when you put all your eggs in one basket, and think that your lifestyle will be able to change overnight. This man took it upon himself to follow the in-depth routine (including food prep and workouts) that “The Rock” had detailed in articles such as one featured on BodyBuilding.com. Including everything from the grind in the workouts that begin with a 30 to 50 minute run at 4 a.m., interrupted by breakfast, then continued with steel. This breakfast is not your typical breakfast; it requires steak, two cups of oatmeal, eggs, etc. Once he eats breakfast, he hits the weight room for training. As a general description of the workout, he lifts ”heavy, hard, and often.”

    This nycballer, made it halfway through his 30-day challenge before he realized it really was just unattainable. I am certain that with gradual effort and continuous hard work he may reach these goals, and somewhere down the line a similar physique, but that is just not reality in a month or two or even three for that matter. “The Rock” replied to this man’s efforts with a tweet saying:

    “Uh oh. This kind of only works if you train 2 times a day, work 14hrs on set and are half Samoan/Half Black. And cuss. ”

    He said it himself. For all of you that have been following your favorite Instagram models, exercise bloggers, and incredibly fit celebrities let them be an inspiration and motivation. Do not get yourself thinking you can become them overnight! Now go out and start tweaking your daily routine, to one day get to where you want to be!

     

    References:

    • “Train Like Dwayne ”The Rock” Johnson!” Bodybuilding.com. 2015. Web.
    • “The Rock Playfully Tweets About Man Copying His Diet and Fitness Plan.” E! Online. Web.

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    Written by Kylie Daniels

    Kylie Daniels

    My name is Kylie Daniels and I have a strong passion for health and nutrition. I was raised in Southern California, and am now attending Boise State University in Idaho to complete my B.B.A. degree in General Business and Marketing. My interest began a few years back when I was a part of the opening of a brand new juice bar. Here I learned the importance of eating healthy, balanced exercise, and the power of a nutritional lifestyle. This education has inspired me to research the latest diets, cleanses, and products to help guide you to be your best self!

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    Train Like Your Favorite Celebrity

    With close to 90 Celebrity Clients, Harley Pasternak has created quite a name for himself in the fitness world...

    With close to 90 Celebrity Clients, Harley Pasternak has created quite a name for himself in the fitness world. Training celebrities of all shapes, sizes, and ages have been his strong suit as well as numerous honors he has achieved along the way. Harley is a certified nutritionist with a Master of Science in Exercise Physiology and Nutritional Sciences from the University of Toronto as well as an Honors Degree in Kinesiology from University of Western Ontario. These are just a few of his achievements; he has also published several books including “5-Factor Fitness” and three others.

    This Los Angeles resident is not your typical Equinox trainer; he in fact is far more than that. He is actually considered a celebrity with his personal achievements by themselves. Through incredibly hard work, effort, and time he has become one of the top fitness icons and influences for the celebrities we are inspired by each day. Behind every great motivation there is groundwork to be put into place, and this man does just that. He began taking on his first clients at the age of 18 back in his hometown of Toronto. It was then that he began his journey to change people’s lives and enhance their fitness and diet plans.

    Mr. Pasternak claims he can get any woman to lose weight (pretty bold statement), but the challenge is when he is hired to take some of the fit women in Hollywood (such as Halle Berry) and get them into shape for roles such as “Catwoman”. He has taken on numerous clients over the years all with different goals from pregnant clients such as Kim Kardashian, to singers like Adam Levine, to models such as Kate Upton. You name them, and Harley has probably crossed paths with them at some point.

    Being the driven individual that he is, chances are he will tell you there are several ways to lose weight, create a clean and healthy diet, and give you several different workouts to improve different parts of your body. But the key to success is sustainability.

    Sure, we may not all have the drive to work our hardest in each workout we try, and to always steer clear from those french fries while out having appetizers with friends, but with balance and sustainability you are on track to success no matter what. Some hardcore trainers may say that if you are really enjoying the flavor of something you should not eat it, food is just fuel. This intelligent Mr. Pasternak would most definitely disagree. Nobody is perfect, not even the most fit figures in the world. There is no sense in overdoing anything, or shooting for extremes because you will not attain your goal. Just as the alternative, if you just sit back with excuses you will not wake up one day with a new lifestyle. It all begins with you and your decisions.

    Take Rick Fox (a former Los Angeles Lake and television star): “My tendency was to over train. Harley has taught me to eat healthier, simplify my workouts, and maximize results.”

    Eve (famous singer):“Before I met Harley, I was never able to find the time or motivation to work out. His brilliant regime of twenty-five-minute workouts has enabled me to make fitness a part of my life and healthful eating a priority.”

    Mr. Pasternak continues to train and refine the lives of several celebrities today. Look to figures like him and his hardworking clients for inspiration, and realize that you yourself are just like them. With the proper balance, sustainable diet, and workouts you will achieve the best you.

    The Takeaway: Let this insight on celebrity trainer Harley Pasternak inspire you to keep on your commitment to changing your lifestyle, little by little, day by day. The key to training like your favorite celebrity is in yourself and the balanced routine you create.

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    Written by Kylie Daniels

    Kylie Daniels

    My name is Kylie Daniels and I have a strong passion for health and nutrition. I was raised in Southern California, and am now attending Boise State University in Idaho to complete my B.B.A. degree in General Business and Marketing. My interest began a few years back when I was a part of the opening of a brand new juice bar. Here I learned the importance of eating healthy, balanced exercise, and the power of a nutritional lifestyle. This education has inspired me to research the latest diets, cleanses, and products to help guide you to be your best self!

    25 posts
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    What is Cryotherapy, and Should You Try It?

    This “icy-therapy” has become all the rage in the athletic and weight loss worlds..

    Cryo- Comes from the Greek word “krous” which is also know as icy, or frosty. So it makes perfect sense that this “icy-therapy” has become all the rage in the athletic and weight loss worlds alike. What exactly is this therapy, and is it really even safe? WBC also known, as Whole Body Cryotherapy is a process in which an individual submerges themself into a tank or chamber of cold temperatures reaching -250 degrees Fahrenheit. Yes, you read that right. It is said to work wonders on body recovery, and other key areas of life, as I will mention below.

    It’s Purpose

    The purpose of this freezing cold tank is to submerge your body for about 3-4 minutes and reap the benefits. You strip down to merely your underwear, and wear booties and gloves. Before you step into the chamber you are to wear a bathrobe. Once the bathrobe comes off and you step in the chamber, an employee working at the therapy lab will start to cool the chamber by pumping liquid nitrogen inside. You are encouraged to be completely dry, as anything wet could cause immediate frostbite due to the negative temperatures.

    Some of the benefits of this therapy include complete alleviation of sore muscles in athletes, promotes weight loss, as well as tightens the skin for an overall “glowing look.” In the athletic world, there are soccer teams, tennis players, and rugby players at the highest of levels who swear by Cryotherapy treatment as a daily routine to keep their bodies running smoothly and injury free.

    We have all treated ourselves to some form of Cryotherapy whether we used an ice pack on a rolled ankle, or a bag of frozen peas on our jaws after getting wisdom teeth removed. The type of therapy that I am writing about today is amped up 400 times what an ice pack could ever do for an injury. Professional sports teams such as the Denver Nuggets, Dallas Cowboys, and Kansas City Royals all partake in the sub-freezing Cryo-tank and they see many positives from it.

    Because of the low temperatures it quickly zaps any inflammation in the body, which can also lead to better looking skin. Some of the people who regularly use this therapy and pay nearly $300 per month for it have noticed a big difference in their skin, and the way they have aged (for the better!). They have also commented on the treatment boosting their metabolisms, as well as giving them a better energy throughout their entire day. Everyone’s bodies are different, so nothing is quite proven with this therapy, but it is fun to learn about.

    What About Weight Loss?

    The idea behind weight loss with Cryotherapy is the idea that your body has to work harder when it is exposed to colder temperatures (aka burning more calories to stay warm.) The treatments have been said to burn hundred of calories just in one session, which as we know only last 3-4 minutes. Now that is a quick way to blast a couple hundred calories! But is it proven? No, it is not proven and there are many people that are skeptical it will really work in the long run for weight loss. There is no easy way around weight loss, and it comes with hard work and determination along with a change of bad habits and diet. It still doesn’t hurt to try out the treatment, but be cautious as this treatment is not for the faint of heart!

    Overview

    While many professional athletes use this form of treatment for sore muscles, and recovery it is not tested and approved by the FDA. This trend has been around for over 30 years and has been used in Europe since that time, but we are just now catching onto this chilly trend in the states. It is not for everyone, and there are definite health risks if you do not follow instructions but there has been good results to come from it. While it is not proven for weight loss, it will definitely give you more energy in the long run as you are wide-awake when the treatment is over! It is rather expensive, costing over $100 dollars for a single session for about 3-4 minutes. Proven or not, many professional athletes swear by it. Cryotherapy’s main focuses are repairing muscles, ligaments, and tendons for better recovery.

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    Written by Lauren Jones

    Lauren Jones

    My name is Lauren, and I come from a longstanding background of fitness and nutrition. Whether it be hiking, running, camping, or just enjoying cooking in the kitchen I have made health a focal point of my life. I love to incorporate movement, and wellness in everything I do!

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    What You Need To Know About High Fructose Corn Syrup (HFCS)

    High Fructose Corn Syrup processes just as rapidly as regular table sugar, and all the while it has negative effects on your blood sugar levels and waistline.

    We can all agree that limiting the daily amount of sugar ingested on a daily basis will do a body good in the long haul. There are so many different names for sugar, that they all become clumped together and seen as bad in the big picture, but does the body process them differently? High Fructose Corn Syrup otherwise known as (HFCS) is cheap, mixes well with ingredients found in processed foods, and has a long shelf life. All of these qualities match up perfectly with processed foods found at the grocery store, and convenient stores worldwide. While there has not been extensive evidence found that High Fructose Corn Syrup processes anymore rapidly than regular table sugar, it still has a negative effect on your blood sugar and waistline.

    The Background On High Fructose Corn Syrup

    HFCS is a sweetener that is made from corn, and there are two different types you normally find in the grocery stores:

    • HFCS-42 which is essentially 42% fructose, and 58% glucose.
    • HFCS-55 which is essentially 55% fructose and 45% glucose.

    To give an example of what this can equate to, table sugar is composed of sucrose and glucose in even parts so the high fructose portion is taking the place of sucrose. The body does not digest these sugars any differently as they are both pretty much straight table sugar.

    The only real difference with table sugar and HFCS is the way the body breaks down the sugars. With table sugar the body has to digest both the fructose and glucose before it can absorb into the body. With High Fructose Corn Syrup both fructose and glucose are mixed together therefore the body does not need to digest the sugars before the body’s insulin is affected. All in all both table sugar and HFCS have the same effect on the body.

    Cost and Economy

    There is definitely a negative connotation around HFCS, as many believe it is directly related to the obesity epidemic around our nation. While this could be true, the cost of the syrup is extremely cheap compared to other products due to the government’s corn subsidies. This makes perfect sense why it takes the place of other sweeteners in your day-to-day processed food items at the grocery store.

    According to the Iowa Corn Community, there is a significant impact that HFCS leaves on their economy.

    • 2,600 jobs that the corn refining industry currently employs with potential for more jobs to be created
    • $170 million in salaries from these jobs – which are considered to be high paying
    • $1.9 billion worth of value is added to the 163 million bushels of Iowa corn used to make HFCS.

    Back To Our Health

    While it is great that such a product produces jobs to local Americans, is it all that beneficial for our health? The answer sadly is no, as too much sweet may lead to long-term health effects down the road. This goes for any sweetener, not just HFCS. Be mindful of your serving sizes, as the daily recommended limit for sugar is:

    • Children: 3-4 teaspoons per day (12 grams)
    • Adult Women/Teens: No more than 5 teaspoons a day (20 grams)
    • Adult Men/ Teens: No more than 8-9 teaspoons a day (36 grams)

    Just how much is a teaspoon of sugar, since we are constantly reminded in “grams” how much sugar is in our food? One teaspoon of sugar equals 4 grams of sugar.

    Sadly, with many foods in our diets containing well over the daily limit we are setting ourselves up for daily sugar overdoses. It has been said that sugar is more addicting than powerful drugs such as cocaine, so limiting your consumption of it will also limit your want more for more than you need. This can come in the form of HFCS, table sugar, and other sweeteners not mentioned in this article. Many people consume well over 30 teaspoons of sugar a day, which is way over the limit. With our food options today, it is easy to do so:

    A Starter List to Foods That Contain High Fructose Corn Syrup

    • Breakfast Cereals
    • Breads
    • Most drinks that are not water
    • Baking and Cooking Ingredients
    • Condiments
    • Cookies and Cakes
    • Cough Syrups
    • Crackers
    • Dairy
    • Ice Creams
    • Jams, Jellies, Syrups
    • Salad Dressing
    • Sauces
    • Snacks
    • Soups

    While this list is relatively condensed, as you can see there is High Fructose Corn syrup in a large majority of our everyday foods. This obviously excludes many other artificial and modified sweeteners in foods that are not on this list.  It is always important to be conscious of your sugar intake for yourself, and your family to avoid long term health issues such as diabetes, cancer, and weight gain. With the way the food monstrosities markets sugary foods to us around each corner, be aware of your daily limits and gravitate toward more wholesome foods that can’t be placed on a shelf for weeks at a time!

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    Written by Lauren Jones

    Lauren Jones

    My name is Lauren, and I come from a longstanding background of fitness and nutrition. Whether it be hiking, running, camping, or just enjoying cooking in the kitchen I have made health a focal point of my life. I love to incorporate movement, and wellness in everything I do!

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    29 posts
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    3 Best Foods For Your Heart

    Heart disease still ranks as the #1 killer for Americans. Roughly every 40 seconds someone in the United States has a heart attack, and every 5 minutes someone dies from a stroke.

    3 Best Foods For Your Heart

    Heart disease still ranks as the #1 killer for Americans. Roughly every 40 seconds someone in the United States has a heart attack, and every 5 minutes someone dies from a stroke. These are health conditions that are too well known in our country and many times the condition runs prevalent within many of our families. While healthy living such as exercise, sleep, and genetics play a huge part, your diet does as well. There are a couple of foods you can enjoy that will help maintain your heart health, as well as increase your quality of life!

    table”]

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    Written by Lauren Jones

    Lauren Jones

    My name is Lauren, and I come from a longstanding background of fitness and nutrition. Whether it be hiking, running, camping, or just enjoying cooking in the kitchen I have made health a focal point of my life. I love to incorporate movement, and wellness in everything I do!

    Follow

    29 posts
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    Pulses Named The Food Of The Year…

    Some may know them as the magical fruit, but after taking a look and all of the hearsay this super food maybe the magical fruit after all.

    Pulses Named The Food Of The Year…

    Some may know them as the magical fruit, but after taking a look and all of the hearsay this super food maybe the magical fruit after all. Legumes have gained popularity as deemed by the Food and Agricultural Organization of the United Nations, 2016 is the International Year of the Pulses. When referring to pulses we are referring to legumes that include beans, lentils, chickpeas, etc. Not all legumes are pulses, but all pulses belong to the legume family.

    cious new recipe and indulge. Enjoy!

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    Written by Kylie Daniels

    Kylie Daniels

    My name is Kylie Daniels and I have a strong passion for health and nutrition. I was raised in Southern California, and am now attending Boise State University in Idaho to complete my B.B.A. degree in General Business and Marketing. My interest began a few years back when I was a part of the opening of a brand new juice bar. Here I learned the importance of eating healthy, balanced exercise, and the power of a nutritional lifestyle. This education has inspired me to research the latest diets, cleanses, and products to help guide you to be your best self!

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    Who Knew Dark Chocolate Could Make You A Little Bit Smarter?

    Who Knew Dark Chocolate Could Make You A Little Bit Smarter?

    Well, it is the month of March so chances are there is an abundance of chocolate still laying around, or popping up in anticipation of Easter. Over the next few months rather than completely restricting chocolate from your diet, just be smart about it!

    • cessed

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    Written by Kylie Daniels

    Kylie Daniels

    My name is Kylie Daniels and I have a strong passion for health and nutrition. I was raised in Southern California, and am now attending Boise State University in Idaho to complete my B.B.A. degree in General Business and Marketing. My interest began a few years back when I was a part of the opening of a brand new juice bar. Here I learned the importance of eating healthy, balanced exercise, and the power of a nutritional lifestyle. This education has inspired me to research the latest diets, cleanses, and products to help guide you to be your best self!

    25 posts