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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    You Are What You Eat

    I am sure you have heard the saying, “You Are What You Eat”. This statement is in fact very true. What we nourish ourselves with on the inside, most definitely reflects on the outside. I am not just talking about your body figure, but in your attitude and moods as well. Rather than a general […]

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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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    Proper Running Form: How Not To Get Hurt!

    Running is one of the most popular exercise options out there, as it is free, you can do it anywhere, and it provides a great cardio workout.

    Running is one of the most popular exercise options out there, as it is free, you can do it anywhere, and it provides a great cardio workout. Whether you participate in marathons or just jog a few miles here and there, knowing what proper form looks and feels like is absolutely essential to preventing injury and getting the most out of your running routine.

    First and foremost, remember that running form is not universal; it depends on several factors that vary from person to person. The main factors that influence the proper running form for you include personal body mechanics (how your body is built), strength and flexibility in certain muscles, and your form leading up to this point. Sometimes, trying to make drastic, sudden changes can lead to injury.

    There are general rules that everyone can and should consider to achieve proper and safe running form!

    Strength Train

     This might seem like an odd one to begin with, but developing and/or maintaining a weight lifting/strength training routine is crucial to proper running form and even more-so for injury prevention. At the end of this article, you can check out a great example of strength training for a runner’s routine.

    Resistance training works to strengthen certain muscles necessary for runners, especially the glutes and core muscles. This will help to prevent low back injury by making it easier to avoid excessively hinging forward from the hip, and keeping an upright position even when fatigued.

    Take Short Strides

     Trying to lengthen your stride too much can set you up for injury. Stick to short, quick strides, instead. While everyone's running strides may be different keep in mind if you are taking too long of a stride it can stretch and stress the muscles and ligaments in ways they were not meant to be stretched.

    Be Aware Of Foot Positioning

     Just like in a squat or a lunge, when you are running it’s important that your foot does not land in front of your knee on any given stride. The foot should land just beneath your knee, as this can also prevent injury. If you step on a weird object on the ground, it can set you up to roll the ankle or stretch the ligaments in muscles in ways they were not meant to be strained.

    Stay Stream-Lined With The Arms

     This means, no flailing elbows! Keep your arms relaxed but at ninety degree angles by your sides, hands below your chest. This will help maintain a solid center of balance, and can work to increase speed and efficiency. Also, keep in mind the tightness you are keeping your hands. Are you clinching your fists? Or are you gentle enough to hold an egg in your hand? Try and keep your hands as relaxed as possible, and it will keep your whole body relaxed too.

    Use The Ground Behind You

     Instead of reaching forward with your front foot, focus on pushing off the ground with your back foot. Using the ground is very important because you are pushing off of a strong and solid surface that will propel you forward and up. This will also lower your chance of tripping over your feet and falling down (which will also cause injury.)

    Be Aware Of Certain Considerations When Climbing A Hill

     Going both up and downhill offers specific challenges that can make you even more prone to injury if you’re not careful. When climbing, focus on keeping your head and chest up, and look ahead and instead of down at your feet. Continue to push off the ground with your back foot, and try to stay more on your toes.

    Careful On The Downhill

     Running downhill can really open you up to injury more than any type of running, so it is essential keep your upper body and head upright, and look forward. Most importantly, keep your strides/steps short and soft, and try to maintain your head over your toes (not hinged forward).

    Dont Forget A Dynamic Warm-up and A Thorough Cool-Down

     A dynamic warm-up simply means a movement-based warm-up that targets the muscles and joints being used when running. Shoot for at least 5 minutes of dynamic movements, such as hamstring (Frankenstein) kicks, butt-kickers, dynamic calf stretch, and hip circles. As far as a cool-down, give yourself time to walk and slow the heart rate, and the end of a run is a great time do some static stretching, meaning you hold stretches for a minimum of 30 seconds.

    Invest Is Good Running Shoes

     Since this varies so much depending on the individual, I highly recommend going to a sporting goods store or (even better) one that specializes in running, where you can have a professional measure your feet, analyze your stride, and fit you with a good pair of shoes.

    Increase Time and Intensity Gradually

     Last but certainly not least, increase the length of your runs and your speed gradually. If you throw your body into an eight mile run when it has really only been running three or four, this is a recipe for injury.

    One more note (and this goes for any form of exercise), allow for proper recovery time, and if you are injured, stop. Not forever, but long enough to allow your body to heal. If possible, find a physical therapist or knowledgeable personal trainer to help heal injuries and build proper strength and flexibility in order to prevent problems down the road.

    Consider as well the amount of time you run per week. One study actually showed the potential for cardiovascular damage by running excess (20 miles per week or more).[1]

    At-Home Strength Training Routine for Runners:

     **Repeat circuit 3 times. Be sure to begin with some dynamic stretching, and end with static stretching.

    • 10 Bodyweight Squats (weight on heels, knees staying in line over toes)
    • Forearm or hand plank, 30 seconds
    • 16 Alternating Reverse Lunges (8 each side)
    • Side Plank, 30 seconds on each side
    • Wall-sit, 30 seconds

    [1] http://www.ncbi.nlm.nih.gov/pubmed/22953596. Retrieved March 1st, 2016.

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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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    Why Cold-Pressed Juice?

    As we all know, cold-pressed juices have been the trend for a few years now, but what exactly sets them apart?

     As we all know, cold-pressed juices have been the trend for a few years now, but what exactly sets them apart? I do not know about you, but I never really got to the bottom of why juice stands began popping up everywhere and what made juice (which has been a common beverage for ages) all of sudden such a trend.

    Lose The Added Sugars and Preservatives

    The good old Odwalla green drink and juices that sit on the shelf for numerous days without going bad are highly pasteurized. These juices have added sugars and preservatives to make any healthful juice, taste like candy. The preservatives that allow you to stock up on juices in the long run most definitely appeals to that grab-and-go idea that we all love so much. In this day and age we are all so busy and are big fans of immediate gratification. Chances are if you are looking for something naturally sweet to satisfy your sweet tooth, as well as getting “a daily dosage” of fruits and vegetables, a bottle of juice or a smoothie off of the shelf seems like your best bet.

    The trend is occurring right around now when society seems to be changing its ways. More and more companies are jumping on the truly healthy bandwagon. The items with less preservatives, gluten-free options, raw, etc. foods are all considered better quality, higher in price, and healthier for you. These baby steps to making the food we eat less processed and easier for our bodies to digest is what drives juice to be “cold-pressed”.

    Pack The Nutrients

    Cold-Pressing the juices allows for the ingredients in the juices to keep most of the nutrients the ingredients have to offer, in a natural way. The freshly squeezed juice goes through a HPP process when packaging to ensure a few days of shelf life. This process allows for the juice to stay safe for consumers to drink a little longer than if it were completely unpasteurized. The process takes place right before it is bottled. They apply a very high pressure to the beverage allowing it to have a shelf life that is normally up to 45 days, without any use of thermal pasteurization. Thermal pasteurization is the process that you, Tropicana, or normal Orange Juice always has to undergo. Rather than this heat, the HPP process does not damage or break any of the compounds in the nutrients but still neutralizes the juice to keep it from perishing.

    I hope this clears up any confusion you may have had about why you were spending so much at the local market for a fresh, cold-pressed juice. Keep in mind the benefits of choosing cold-pressed juices over your typical juice brand the next time you’re in the mood. You may not need to go spend that extra $10 on a beverage at your local Whole Foods or Nekter Juice Bar either because there is always the option to make it at home!

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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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    The Drink That Just Might Be Better Than Coffee

    We all know that cold-pressed juice has had its trend, so what might be another beverage that could possibly be the next coffee?

    Coffee has been the go-to for ages and most likely will be for years and years to come. As technology and research are improving we are always finding new alternatives and healthful options to better our bodies, skin, and whole self. We all know that cold-pressed juice has had its trend, so what might be another beverage that could possibly be the next coffee? Well if you do not live in New York City or are not attending high-end steakhouses or Asian restaurants regularly, bone broth might not be something you have ever considered.

    I would have never really referred to bone broth as a drink, but it actually really is. It has definitely penetrated the market with its numerous health benefits and nutrients that give you plenty of energy. Some see bone broth as a superfood, others as the best beverage option to grab a cup of on their way to the office. This is a staple among people that follow the paleo diet, but now it just might be yours as well.

    At last year’s New York fashion week rather than the usual Starbucks being sipped, Manhattan was indulging in its very own Brodo bone broth. Brodo is a stand in New York City that offers sipping bone broth by the cup, the same way that you would stop by a coffee shop for a cup of coffee. It is a small stand located in the East Village. That being said, it is not some outstanding invention of a beverage, it has actually been around for years and years. Bone broth can be made in the comfort of your own home.

    What Makes This Beverage So Healthy For Us?

    This elixir is a natural drink made up of the soaking of bones, vegetables, and water. This combination provides several health benefits.

    Glowing Skin

    Bone broth is better than botox! Assuming that this is not news to you, the wrinkles that develop in our skin over time are not due to the muscles per se, but instead the depletion of collagen. Hence the fact that as you get older, and you have less collagen, you gain more wrinkles. Collagen is oftentimes used as a plumping agent to make your lips look fuller and as a pickup to other parts of your body as well. Bone broth is a natural source of collagen. The best part about it is, rather than injecting it, you are actually sipping it and letting it do its work from the inside-out. It is said to help decrease cellulite as well. This broth will leave you with radiant skin before you know it.

    Gut Balance

    I love this! Digestion is so incredibly important because the way that your body breaks down foods affects you in numerous ways. One easily forgotten benefit of digestion is that if everything is going well, it can also assist in helping your skin. As your body digests food it must get rid of toxins, absorb the proper nutrients, and keep you hydrated at the same time. The gelatin that we receive from bone broth helps the GI tract run smoothly, in turn bettering your gut health. Another benefit is that when everything is running smoothly you will not suffer from the extremes of constipation or diarrhea.

    Joint Protection

    Whether you suffer from arthritis or not, bone broth contains cartilage which is extremely helpful in protecting your joints. The glucosamine found in the broth also contributes to joint protection and is found naturally rather than you average joint supplement.

    Immunity

    Bone broth contains bone marrow, which is fantastic for both your bloodstream and immunity. For many years in countries such as India and China, bone broth has been used as an immunity booster. It is filled with minerals that keep you healthy and better your health when you are experiencing an illness. Think back to growing up when chicken noodle soup is what was always recommended.

    Energy

    Not only will bone broth enhance your energy daily, but it will help you to have a deeper sleep at night. The glycine found in one broth contributes to preserving your memory and catching some Z’s.

    Bottom Line

    This is a short list of five benefits, but the beverage has several others to offer. This is far more than just a beverage for Paleo dieters and trendy adventurers. Between the building blocks of phosphorus, sodium, magnesium, potassium, you are doing nothing more than sipping yourself to better health.

    If these benefits don’t have you convinced to step out of your caffeine comfort zone, hear it from a star. Ask Kobe Bryant, basketball star from the Los Angeles Lakers! This well-known athlete has incorporated bone broth into his pregame meals, and simply on a daily basis for many reasons. Some of the most important being joint protection, energy, and to reduce inflammation. Bone broth was introduced to the team by their nutritionist in their 2012-2013 season. That being said, Bryant’s personal nutritionist and chef makes certain that everywhere he travels on the road, he can access a healthy menu with the added bone broth. Oh and if the hotel does not offer anything of the sorts, the entire Lakers team will make new arrangements. When you are a professional athlete your diet and health are extremely crucial and their food is not taken lightly.

    This beverage has gained its fame as we have seen from the storefront in East Village, to the models of Fashion Week, all the way to the west coast Lakers. Although it may not be served in coffee shops near you, it is most definitely something you can prepare in the comfort of your own home. Next time that you have some bones left over and some vegetables lying around, go ahead and give it a try! On the other hand, if that is too much effort and you are just going to give it a try you will be sure to find it at your nearest Whole Foods Market. Step out of your comfort zone, toss it is your morning coffee cup, and give it a try!

    Resources

    1. Anderson, Charlotte. “8 Reasons to Try Bone Broth.” Shape Magazine. Web.
    2. Holmes, Baxter. “Chicken Soup for the Aging Star's Soul.” ESPN. ESPN Internet Ventures. Web.
    3. “Is Bone Broth the New Coffee? – Healthista.” Healthista. 2015. Web.
    4. “Brodo Broth Co.” Brodo. 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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    Zero Calories May Not Be The Way To Go After All

    Many of us assume that when we see that there are zero calories in a product, it is a free for all. This is a very misconstrued mindset that many of us have.

    Many of us assume that when we see that there are zero calories in a product, it is a free for all. This is a very misconstrued mindset that many of us have. Zero calories does not mean that it is your best option, in fact often times it is very questionable. The concept of low calorie diets is pushed upon us, leading us to incorporate foods with the lowest calories on the Nutritional Facts label into our courses.

    Sure, for a bottle of pickles it may say zero calories per serving, but a pickle spear still contains at least 4 calories, a cup would be about 19 calories. Another vegetable very low in calories is celery; you practically burn calories just eating it! The point of that is that in order for something to have any sort of nutritional value, it is safe to say there are some calories involved. Hate to break it to you, but this rule still applies to sugar and sweeteners.

    Many of us trying to lose weight will turn to zero calorie unnatural sweeteners, such as Splenda to get our sweet fix without any contribution of extra calories. Do not get me wrong, there are zero calorie natural sweeteners such as Stevia that are not nearly as poor for your health. The keyword there is natural versus unnatural.

    Artificial sweeteners such as Sweet N’ Low, Equal, and Splenda are made with the chemicals aspartame and sucralose. These synthetic chemicals are far from ok for our health. That being said, sugar itself no matter how raw, organic, or natural it may be, is never necessarily “healthy” for us. Although it may not be good for us, it is extremely difficult to live a completely sugar-free lifestyle. Some of us have incredibly strong self-control and can go cold turkey and rid sugar of our diet almost entirely, but that is not the case for most of us.

    Why Are Aspartame and Sucralose So Bad For You?

    Well to begin with, chemicals in general are unnatural and should not be consumed in mass amounts. Our bodies are designed to breakdown natural nutrients and foods to be it’s healthiest self. This is why processed foods and junk foods are so harsh on our bodies. Although there are many chemicals in the foods we eat to keep them preserved and tasty, aspartame and Sucralose are mistaken as “better options” as far as their presence in sugars, and we need to understand the harm that they have on our systems.

    Aspartame

    Aspartame is marketed is to several large corporations as a chemical to sweeten foods, chewing gum, sodas, etc. This chemical is much cheaper in cost and is approximately 200 times sweeter than sugar itself. This chemical is linked to several diseases such as Parkinson’s disease, cancer, brain tumors, etc. A scary fact is that it contains about 10% methanol which is a poison. If that does not scare you enough, I do not know what will scare you straight from indulging in such artificial sweeteners.

    Sucralose

    Sucralose is a general name for Splenda. It is a synthetic sweetener that is made by chlorinating sugar. We all know the affects of chlorine on our hair/ skin, so how great do you thinks it is on our delicates insides? So sure, it does derive from a sugar molecule but then is put through a five-step process in which Chlorine is added, in turn altering the molecule entirely.

    For these reasons we have taken a look at five alternative sweeteners in particular and their benefits that may be able to assist you in making better decisions when it comes to sweetening your morning oatmeal or cup of coffee!

    Stevia

    Stevia is an all-natural sweetener that derives from a plant in South America. This is an extract that is recommended because it does not spike your blood sugar levels with helps keeping insulin levels balanced and does not give rise to cravings. This extract comes in both powder and liquid form, which makes it compatible with numerous food choices.

    Xylitol

    Xylitol is recognized by many diabetics as the best sweetener for their disease. This alternative to sugar has about 40% less calories and 75% less carbohydrates, which are some pretty impressive percentages. Besides the nutritional benefits, it is recognized for dental and other medical benefits as well. This is the type of sugar that is often found in sugar-free gum and candy.

    Agave

    Agave is a little more controversial when it comes to alternative sweeteners. It is a natural nectar that is extracted from the agave plant but is processed in such a way that is very similar to the frowned upon high fructose corn syrup. Agave nectar itself is very high in fructose, which in turn tends to make you crave more and eat more. Fructose is natural and healthful when it is consumed through fruits and vegetables. It is not until the processing of agave occurs that the mass of amounts of fructose in agave are no longer good for you.

    Honey

    Honey is very similar to agave nectar in how it looks and consistency, but is actually the better alternative. Natural raw honey has several benefits. It is great for helping your immune system when you are sick with cold, flu, or anything respiratory. Another perk is that if you suffer from allergies, if you buy local raw honey it will help to alleviate those allergies when the season comes around. It has about the same calories, as you would find in agave.

    Coconut Sugar

    Coconut sugar is made from the sap of the flower bud of a coconut tree. This sweetener is highly recommended amongst nutritionists. It is natural and has much lower glycemic levels than honey and agave. It also is filled with minerals and nutrients such as potassium, zinc, iron, antioxidants, and calcium. It should be used in moderation, but may be the alternative you were looking for!

     

    I hope that by having a better understanding of the artificial and natural sweeteners you will not go for the calorie content over the true nutritional value next time you are baking, cooking, or consuming any type of sweets!

     

     

    Resources:

    Brue, Alexia. “Your Guide to Natural Sweeteners.” Well Good Your Guide to Natural Sweeteners Comments. 2013. Web.

    “Safe Alternative Sweeteners.” Goop Safe Alternative Sweeteners Comments. Web.

    “Why Use Xylitol? | Benefits for Teeth & Health | Xylitol.org.” Xylitol Why Use Xylitol Comments. 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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    GMO’s: What Are They, And What Is All The Recent Hype?

    Assuming that most of us readers are health conscious and concerned with the ingredients that we put into our bodies, GMO’s are not something that we are in favor of.

    Assuming that most of us readers are health conscious and concerned with the ingredients that we put into our bodies, GMO’s are not something that we are in favor of. On the other hand if GMO’s in your food do not concern you, they most definitely should. In today’s day and age we have a plentiful amount of information through the development of technology and science that we are educated on what ingredients are used in the foods we consume and how they affect our health.

    Let’s begin by defining what GMO’s actually are. Many of us have read “GMO-free” or “Non-GMO” on several packages just as frequently (if not more) than “gluten-free”, “dairy-free”, and so on. This labeling is common in the food industry to allow buyers to understand the quality of food they are getting. GMO is an acronym for “Genetically Modified Organism”. GMO’s have two categories. The first being that any agricultural product that has been altered scientifically to change the way that it was found in nature and then is manufactured for consumers is considered a GMO. Processed foods are a very prevalent example of foods that have been genetically engineered. The nutrients within them have been altered scientifically which means that may not be as nutritious as if they were found organically in nature. The other category of GMO happens through the process of cross-pollination that can occur when certain crops have ancestors that have been genetically altered for commercial production or naturally by bees and wind. That being said, what is the actual harm to our bodies?

    The Crops That Fall Into The First Category As High Risk Include:

    • Canola
    • Cotton
    • Alfalfa
    • Corn
    • Sugar Beets
    • Zucchini
    • Tomatoes
    • Salmon
    • Yellow Summer Squash
    • Papaya
    • Soy

    The Common Crops In The Second Category, Still At Risk Due To Cases Of Cross-Pollination Include:

    • Potatoes
    • Flax
    • Wheat
    • Chard
    • Table Beets
    • Bok Choy
    • Acorn Squash
    • Rice

    Food and crops that are in danger of being considered GMO’s include many more than the brief list of foods mentioned above. Often times it can be difficult to know whether or not the foods you are eating are good or not for you. We know the rules of balance and moderation, but false labeling and claims can get quite tricky.

    What Is The Easiest Way To Tell?

    In hopes of making it easier for consumers to differentiate between foods that have been genetically modified versus those that have not, a seal with a little butterfly that you may recognize was developed and quickly spread across North America. The seal reads, “Non-GMO Project Verified”. Although many companies claim to be “GMO-free”, if they do not have the seal they have not gone through a third party verification process. The Non-GMO Project is the only organization and third party for all of the United States and Canada that offers independent verification. In fact, this may come as a shock to you but companies that often times claim to be free of GMO’s on their packaging are not even legally or scientifically defensible. This is concerning to hear, but at least we know that with the proper seal we should be in good hands right?

    Well, that is the idea at least. In the past month there has been debate over a very important bill for our food industry. The bill was rallied in hopes of preventing the requirement of food labeling amongst the states. There have been a few states, such as Vermont, that will require the foods on the market to be labeled as free of genetically modified organisms in the upcoming months. Requirements such as these make it extremely difficult for farmers and workers in the agricultural business to keep up. They must be extremely careful of the crops and from there on, the producers and manufacturers must be extremely cautious as well. Although, as consumers it may seem like a no brainer, of course we should have the right to know whether or not the foods that we purchase have been genetically engineered or not. That is one thing, but the issue lies in the term requirement. As more and more states adopt it as a requirement that the foods that are being sold by grocers state that they are free of GMO’s, it will not be easy. GMO’s are not banned in any way, they are considered safe to eat. By making for certain that all foods are labeled as GMO-free, businesses are going to face a lot of strife. This will be very costly to reconfigure and could put a large damper on the some of the successful icons in the food industry.

    As of March 16th 2016, The Biotechnology Labeling Solutions Act did not pass in the Senate. While the bill needed 60 votes, it only received 48. This bill would have had the power to overrule the state’s requirements of food labeling like Vermont was going to enact in July. It would have removed the restrictions that are already in place regarding farms with GMO’s and organic farms. There are already around 150 requirements in place to prevent organic farms being contaminated, but these would no longer be if the bill had been passed. Lastly, the bill would promote GMO’s in a way that they would not be recognized in the way that they are now, as “unhealthy”.

    Ultimately, this debate could go on and on depending on where you stand and your environment. Seeing as how it was not passed yet, it is safe to say that you should take advantage of the package labeling and use it as a tool to make you more aware of what has been certified as healthy for your body. The next time you go to buy a bag of popcorn, if you can remember, make sure and look for that little butterfly seal that says “Non-GMO project” for an assured decision. As for the products that you purchase that do not necessarily have this verification, you do not have to be skeptic but just be aware. It is always important to be informed on the food, nutrients, or lack thereof that you are consuming.

     

     

     

    Resources:

    Strom, Stephanie. “Bill to Stop States Requiring Labeling of GMO Foods Fails.”The New York Times. The New York Times, 2016. Web.

    “GMO Food Labeling Bill Does Not Pass in Senate.” SFGate. Web

    “Bill Blocking GMO Labels Stalls In Senate, But Battle Is Far From Over.” NPR. NPR. 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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    Twist It Up: Infuse Your H2O

    Considering the fact that we are told to drink around eight 8-ounce glasses of water each day, it can get a tad bit boring...

    Considering the fact that we are told to drink around eight 8-ounce glasses of water each day, it can get a tad bit boring. Altogether that adds up to about 1.9 liters worth. For some of us this is not a problem and for others it is like force feeding. Often times we get so caught up with our daily tasks that drinking water becomes just one more thing to remember. It can be easy to forget so it is best to keep a water bottle in your primary vicinity at all times. Get a large water bottle to keep at the office, one that easily fits in a cup holder for your car, and a chic one that you can take from place to place with you. No matter how rad your water bottle can be, it does not change the fact that water inside of it can get very humdrum. What if you did something to twist up the plain taste a little?

    Naturally infusing water with different herbs, fruits, vegetables, and even spices is a refreshing way to add flavor to your water without adding any unnecessary sugar or artificial flavors. I am sure we have all heard how healthful adding lemon to water is for us. Aside from the health benefits and the fact that it is said to be a great way to speed up your metabolism, the lemon adds a nice tart taste. Drinking water with lemon is a very common way to infuse water and people swear by it. If we recall back to when Beyoncé had baby Blue Ivy and was on the fast track to getting her body back to the way it was before pregnancy, her waistline trimmed down tremendously quick. Beyoncé shared with Vogue that this was the case due in part to “drinking at least a gallon of water with lemon a day.” A gallon is really taking that rule of at least 8 glasses to the next level, but then again we are talking Beyoncé, so does that come as a surprise that she would take it up a notch?

    Well, lemon is great and all but there are several other flavors that you can infuse your water with. Seeing as how spring is approaching, the weather is going to start heating up and strawberries are now in season. Strawberries have agents that help protect your immune system as well. In order to add some sweet strawberry flavor to your water you will begin by slicing the strawberries very thin. Once you have prepared the fruit, toss it into a bottle of cold water. Essentially it does not matter if the water is in the bottle first or if you add it after the strawberry. Then place the cup, bottle, or pitcher into the refrigerator and allow it to infuse the flavor overnight. Keep in mind that there is no exact measurement when it comes to making your flavored water. Typically you would make ⅓ of the beverage with the strawberry, and the other two thirds would be the water. After all, it just comes down to your preference and how potent you would like the flavor to be.

    Let’s take a look at other options to infuse your water with and the benefits that they could add to your simple glass of water.

    Herbs

    Mint: Mint is a great way to add a breath freshening taste to your glass, along with the added benefit that it is helpful when it comes to indigestion. Not to mention, mint goes well with almost any other flavor.

    Sage: This herb is very helpful when it comes it to lowering cholesterol and goes great with citrus.

    Rosemary: This herb gives a nice flowery light taste to your glass of water while it is also said to help with cognitive function and protecting the brain from damage.

    Basil: Basil is known to help clear up skin and a great stress reliever. Pour yourself a glass with basil when work is getting a little stressful!

    Fruits

    Cantaloupe: Very sweet taste along with a significant dose of potassium makes this a great option.

    Grapefruit: This adds a slightly bitter-sweet taste while providing you with some Vitamin A.

    Kiwi: This is a delicious source of Vitamin C, while adding a tad of sweetness to your hydration.

    Raspberries: Add a sweet and tart flavor while giving you some antioxidants at the same time.

    Watermelon: Watermelon is primarily made up of water to begin with, so this flavor will be very subtle.

    Vegetables

    Cucumbers: This adds a refreshing and very fresh and healthy feel to your glass of H2O.

    Carrots: A great source of antioxidants and dietary fiber, which is fantastic for blood circulation.

    Celery: This is a great aid in digestion and is a very hydrating veggie to begin with.

    Spices

    Ginger: Ginger adds a great flavor and is fantastic for your complexion.

    Cinnamon Stick: If you have issues with your blood sugar, incorporating a cinnamon stick into your water will really benefit you.

     

    This is just a short list of some of our favorite ways to infuse water. Mixing some of these ingredients will make for a nice blend in your water as well. Another fun thing to do is add some bubbles to the mix. Whether the water is sparkling or still, it is the same old water. Often times, turning your plane jane glass of water into a little spritzer makes it much more exciting to drink. If you are one that takes a liking to soda, this seltzer alternative is a great way to get that carbonation in without all of the syrup and sugar. The carbonation infused water also goes well with cocktails if you are doing your best to keep a clean diet, but like to have a drink every once in awhile. This freshly squeezed infused water is a great alternative. Feel free to get creative with your ingredients; after all it is simply water so nothing can hurt!

     

     

    Resources:

    “11 Natural Ways to Infuse Your Water.” P&G Everyday. Web.

    “6 Detoxifying, Fruit-Infused Waters That'll Make Your Skin Glow.” Marie Claire. 2014. Web.

    “How to Make Infused Water | Simply Infused Water.” Nutrition Stripped Simply Infused Water Comments. 2013. 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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    How Does She Do It: Cameron Diaz

    From Charlie’s Angels to The Body Book, Cameron Diaz is a celebrity icon with an exemplary wellness and fitness routine that is repeatedly evident in her words, actions, and figure.

    From Charlie’s Angels to The Body Book, Cameron Diaz is a celebrity icon with an exemplary wellness and fitness routine that is repeatedly evident in her words, actions, and figure. Taking a look back when she starred in the popular movie by the name of Charlie’s Angels (at the age of 26), until today (at the age of 43), Diaz has upheld an incredible physique and should most definitely serve as an example of how to care for your wellbeing and whole self.

    Leaving her smoking addiction, weak build, and poor diet (which lead to excessive blemishes) behind, she committed to change and has been about it ever since. She began this new lifestyle as she trained for her role in the crime/thriller film at the age of 26. No matter what age you are, you are capable of making a change. In fact, she sheds more light on this in the April 2016 issue of Women’s Health magazine. So keep an eye out for any further insight!

    The Body Book was published a little less than three years ago by Cameron Diaz in hopes of inspiring readers to make changes to enrich their lives by sharing her advice, experiences, and passion for health. This is a guide to the proper mindsets and practices for success in every aspect of life. Not only is Cameron Diaz a stunning Hollywood star on screen, she is a strong woman with incredible work ethic and discipline. That being said, I have pulled a couple of quotes from her book to gain an understanding of, and hopefully inspire you in such a way that compels to create a call to action.

    Choice

    “The responsibility to be healthy is in your hands—no one else is going to do it for you. So ask yourself: do you want to live in a body that allows you to do the things you want to do, a body that is full of health and capability, that you are proud to call your own? Because it’s your choice.” (Diaz 2013)

                This may seem incredibly obvious, but if you really break it down you will find that this quote has a lot of depth. Each new day that we wake up, we are faced with making thousands of decisions. Decisions are made amongst choices. In every situation, every action, and every thought, you have a choice. Upon waking up you have the choice to get out of bed or not, to stay awake or fall back asleep, these are amongst the simplest of choices that we are faced with. If you were to take a typical Monday and breakdown everything that occurs, you would be overwhelmed by the amount of choices you make (whether they were thought out or subliminally by routine). To live the life you yearn to live you must have a healthy mind and healthy body. They are a team and work together to make all that you do, actually happen. Choosing to take the best care of your body that you possibly can is your own responsibility and needs to be a choice that make you make each day just as simply as the choice to get out of bed. Once you choose to uphold that responsibility day in and day out, in every decision you make, you will create a habit and find yourself at your optimum potential.

    Nutrition & Activity

    “When it comes to your nutrition, you are what you eat. When it comes to your fitness, you are how you move. Movement shapes your muscles, strengthens your heart and lungs, sharpens your brain and elevates your mood.” (Diaz 2013)

                Indeed, it is as simple as you are what you eat when it comes to nutrition. If you make healthy decisions with the food you consume, you will be rewarded with energy, positive emotions, motivation, and confidence. Whereas if you choose to splurge on unhealthy foods, it will eventually reflect negatively in your health issues, feelings, self-image, and overall attitude. Then again, if it were that simple, we all would be extremely healthy and this would not even be a discussion. The problem that we all face is the temptation of immediate gratification. From eating sugar to kicking back on the couch watching our favorite reality T.V. shows, we are fulfilling an immediate gratification that will do everything but better us in the long-term (long-term being just a few hours later). As with all things in life, balance is key. By making the choice to eat sugar you will immediately have a boost in energy, happiness, and will have depleted a craving, but then you crash and feel lower than you were before you even indulged. Never mind all the psychological and digestion issues with having a poor diet. On the other hand, when it comes to exercise: If you choose to rest on the couch for an episode of Real Housewives more times than not, you are not enriching your life and routine. This is fine to do from time to time, but these are not the sorts of choices you want to make a habit of. Take a minute to write out a list of healthy nutritious foods that you enjoy, and make a habit of eating clean. As for exercise, repeat this process and make a list of activities that you enjoy and that intrigue you. The more you indulge in the good, the less room there is for the bad. When you have exhausted these lists, do it again with a new list. Approach each day knowing what you will become with the decision of proper nutrition and movement.

    Will Power

    “One of my favorite sayings is “Pain is weakness leaving your body.” Isn’t that such a great thing to know? When you push through to the other side of pain, you are stronger for it; you let go of weakness and build resilience in your mind and body. Because the more you resist giving up when you can actually keep going, the more your mind will also adapt—it will learn that it is capable and it will power you through the pain.” (Diaz 2013)

    Never overdo it, but most definitely push yourself to new heights. The feeling of achievement that comes along with reaching new goals is one of the best there is. Not only will you physically be helping your body to be in better shape both aesthetically and in building up endurance, but you will also be empowering your mind and taking control of the negative thoughts. When we give up on ourselves, we are falling victim to our mind. By pushing past such hindering thoughts, you expand your mind and will explore more and more. This exploration will become a habit and in turn the willpower to achieve more than you had ever imagined, will be inevitable.

    Choice, nutrition, activity, and will power are the four pillars that have the power to change your life. You may not be able to excel at all four of them simultaneously, but if one thing is for certain, do not give up. Make slight adjustments to each category and in due time the results will stun you. Be patient as your dreams will not be reached over night, but that is the beauty in creating positive habits that will foster your grow into becoming your absolute best self. Taking such advice from a woman of the caliber that Cameron Diaz has created for herself is a great way to begin!

     

     

    Resources:

    Ramsdale, Suzannah. “So This Is What We've Learnt About Cameron Diaz After Reading Her Health And Fitness Book…” Marie Claire. Web.

    Diaz, Cameron. The Body Book. 1st ed. Harper Wave, 2013. Print.

    Morril, Hannah. “No Matter Where You Are in Life, Cameron Diaz Has Some Advice for You.” Women's Health. 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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    Apple Cider Vinegar: What Does It Really Do For You?

    We have all seen the gorgeous complexion of Miranda Kerr and Scarlett Johansson as well as Heidi Klum’s amazing figure. This does not just come along with fame, so what is their secret?

    Well we could assume that they use high-end facial products and have personal trainers, but it is actually much less expensive and simpler than that. Apple Cider Vinegar is their secret. Well, not such a hidden fact anymore. Over the past few years several celebrities have disclosed in interviews that they swear by incorporating Apple Cider Vinegar into their daily routines. They do this in several ways whether it be making a tonic before meals in the morning, adding a teaspoon or two to their salad dressing, or even by using it topically.

    We are familiar with the hype of green drinks, cleanses, and fermented drinks such as Kombucha, but Apple Cider Vinegar seems to be the most practical. It serves as a natural agent that is actually a common household item with numerous benefits both internally, externally for your body, and even your living space. As with anything, there are going to be scientifically proven claims, false claims, and everything in between, but after careful review of testimonials and reading up on studies that have been done all over the world, this seems like a reliable product. The best part is, there are no harmful side effects when used in proper moderation so you really should have no concerns. That being said, we have put together a list of about eight benefits and uses that you may leave you with no choice other than to give it a try!

    8 Benefits Of Apple Cider Vinegar

    1. Blood Sugar Levels

    Apple Cider Vinegar is great for people that suffer from Type 2 diabetes. It is actually said to work in the same way as many medications. Diabetics participated in a study in which they were very impressed with their results. By consuming two tablespoons of Apple Cider Vinegar before bed, their glucose levels had dropped significantly by the morning time. Whether you have diabetes or not, the anti glycemic factor of the acid is helpful to stabilizing blood sugar levels and overall health.

    2. Supports Digestion

    The power of probiotics is well-known and is very prevalent in yogurt and fermented products. Many times you will reach for a cup of yogurt as a nice source of probiotics over sauerkraut, but why not just down a tablespoon or two of Apple Cider Vinegar to get the job done. This vinegar not only aids in digestion but it also helps out the liver and the spleen.

    3. Curbs Cravings

    Going hand in hand with the above benefit of supporting digestion. If you consume Apple Cider Vinegar about 30 minutes prior to consuming a meal you will be much less likely to indulge in other harmful cravings that usually spike up throughout the day. According to Heidi Klum, her cravings can be curbed with a simple whiff of the substance.

    4. Weight Loss

    Well with the understanding that this natural substance can support digestion and curb cravings, it is bound to have some effect on weight loss. There have been studies done to prove that those that consumed 1 to 2 tablespoons each morning lost more weight than those that did not partake in this routine. The participants in the study all had a relatively similar diet and exercise schedule, leading the observers to believe that the Apple cider vinegar did indeed play a role in getting rid of unwanted pounds. The acetic acid that the Apple cider vinegar contains can actually block some of the carbohydrates that you consume by interfering with the enzymes while in the stomach, in turn hindering your body’s ability to absorb these carbs. This does not mean that you can have a major carbo load and come up with an equation to cancel it out with vinegar, but in small amounts this cancellation process can most definitely take place.

    5. Restore Your Glow

    Keeping up with a several step skin care regimen can often be a pain; using an Apple Cider Vinegar toner might the all you need (along with a nice moisturizer of course). I don’t know about you, but making sure that my skin is replenished daily, weighs in pretty high on my list of priorities. After reading testimonials made by Scarlett Johansson I am convinced. Not only is this a natural and chemical free alternative to other toners, but it gives your skin a nice breather and break from most intense dermatologist recommended products. Keep in mind that this does not to be used every night and definitely not if you will be spending the night out because it does have a little vinegar stink to it.

    6. Cures Hiccups

    This may not be one of your main concerns, but it is always nice to know of a simple go to remedy when you suffer from hiccups. Some people actually suffer from them pretty severely. The sour taste of the vinegar actually stimulates the nerves which stops the spasms in turn immediately getting rid of your hiccups.

    7. Soothes A Sore Throat And Stuffy Nose

    There are numerous natural remedies to help cure a sore throat and stuffy nose out there, but have you ever tried vinegar? We all know that vinegar is not a subtle substance by any means, it fact it is very potent. The acidic factor makes it nearly impossible for germs to survive. The minute you starts to feel groggy, a tickle in your throat, or a sniffle be sure and have a couple spoonful’s of Apple Cider Vinegar, after all it can’t do any harm! Simply gargling a bit mixed with some warm water can get the job done.

    8. Cleaning Agent

    Just as vinegar’s role in killing of germs in your body when you have a sickness coming on, it can rid your kitchen and household of germs as well. It not only kills germs but can inhibit bacteria from growing as well.

    Overall it seems like Apple Cider Vinegar brings a lot to the table. From health benefits, to skin care, to household cleanliness you are set! Now all it takes is getting over the smell and making it a part of your daily routine. For general health purposes mixing one to two tablespoons in a cup of warm water every morning or adding it to your salad dressing are great ways of making it a normal ingredient daily.

    Resources:

    1. “Apple Cider Vinegar: 13 Health Benefits | Reader's Digest.” Readers Digest. Web.
    2. “Celebrities That Use Apple Cider Vinegar – ACV.” The Apple Cider Vinegar Hub. 26 June 2013. Web.
    3. Gunnars, Kris. “6 Proven Benefits of Apple Cider Vinegar (No. 3 Is Best).”Authority Nutrition. 22 Mar. 2016. Web.
    4. Magee, Elaine. “Apple Cider Vinegar and Your Health.” WebMD. WebMD, 1 Oct. 2014. Web.
    5. MailOnline, Bianca London for. “Forget Green Juice, the Secret to Health and Glowing Skin Is Drinking VINEGAR – and Now Megan Fox and Miranda Kerr's Favourite ‘ferments' Are Going Mainstream.” Mail Online. Associated Newspapers, 2014. 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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    Spring 2016 Fitness Trends

    Now that Spring 2017 has arrived, it is the perfect time to check in with our “get fit” goals that we set for ourselves back in January.

    It is hard to believe that three months has flown by that quick. Before you know it, the sunny days and vacays will be calling your name.

    After three months of creating a routine and challenging yourself to stick to it day in and day out, it can get a little mundane. Do not be afraid to make a few tweaks to keep things exciting! We suggest that you look into a new fitness app to add to your repertoire, a new workout outfit, or even a new line of exercise apparel all together. The best part about rewarding yourself with one of these options is that you are enhancing your progress and not hindering it in any way. We are not big fans of splurging on some extravagant meal because more times than not, it will throw you off track.

    From the numerous options for wearable technology such as the Fitbit, to the steps counter that is already installed on your smartphone, chances are you have tried to incorporate some form of fitness application into your workout routine. For those of you that have done just that, you may be comfortable with what you have going on and should turn some attention towards adding a new well-being app instead. On the other hand, if you have not taken the time to find the best fitness applications to help with your workout routine, we have done it for you! Check out the list of the most popular well-being and fitness apps below and see what you can add to your daily practice.

    Well-Being

    Sleep Cycle: Sleep should always be one of your main priorities. Not only does sleep affect our mood and well-being, but our nutrition, motivation, and overall health as well. Sleep cycle works as a way to help you achieve your most restful sleeps by following your brain waves and cycles throughout the night. You have the ability to set an alarm and have it wake you up at the perfect time that is right for your body. After a few nights of using the app you will have a sufficient amount of charted nights of sleep allowing you to recognize your sleeping patterns and make the most of each snooze.

    Headspace: Clearing our minds can be an extremely difficult task. Often times we are bombarded with so many things throughout the day that by the time time our heads hit the pillow it all catches up to us and keeps us from achieving a good night of sleep. This application offers guided meditations and exercises to train your mind in letting go of thoughts creating peace in your mind. It can be very helpful to read over tips of how to de-stress and just relax. Give your mind a break and let this application work as a psychological personal trainer!

    MyFitnessPal: Nutrition is one of the main aspects of a healthy well-being. Whether you are attempting to shed a few pounds or simply just become more aware of what you are putting into your body, MyFitnessPal is a great tool. This app allows you to chart all the foods you consume along with water, exercise, etc. Give it a try and see how you are doing now and where your potential lies!

    Fitness

    Nike Training Club: It is safe to say that we all love Nike products. This application is perfect for any type of workout you are feeling. You have the ability to pick any type of workout for anytime that you have on your hands. It also features helpful tips from professionals and much more.

    Run Keeper: This app uses your phone’s built-in GPS to create a route or map that is best fit for your run. You do not have to be training for a marathon to be interested in giving this app a try, in fact it is great for starters if you are challenging yourself to pick up a new exercise.

    Flexter: This application is free which is always an incentive. Besides the multiple different workouts it suggests, it features several well-made videos to guide you to using your best form and maximizing your strength in each position.

    Fitstar Yoga: Sometimes finding your zen in the comfort of your own home at any time is the best. At night if you are having trouble sleeping or starting of your morning with a clear mind, yoga is always a great option. You can have yoga experts advice and classes right at your fingertips with this awesome yoga application!

    When was the last time you treated yourself to a new outfit? Chances are that may have been one of your rewards for reaching your goals (or maybe that is just me). I find a great sense of achievement when I can add a new workout outfit to my closet after making some noticeable progress in reaching my ideal figure. We are here to give you a little taste of what the go-to look is for this Spring. The bright colors are great and all, but neutrals are the way to go this year. Considering Athleisure has been all the hype in 2016, you want to be feeling confident strutting around in your workout clothes both inside and outside of the gym. Your next purchase should fall under the subtle tones of blush pink to heather gray and of course the traditional jet black.

    The final reward that you should delve into is trying out a new workout line all together. I know this can be a daring task seeing as how normally once we find a line that accents our bodies the way we like it, there is no point in testing the waters with other brands. Keep in mind that you never know what else is out there until you try. There have been celebrities coming out with fitness lines lately to make your athleisure experience a little easier to follow. If Fabletics by Kate Hudson did not fit to please you with it’s lower price point, another flawless celebrity icon is launching her new line. Beyonce has partnered with TopShop to launch Ivy Park, a line that was inspired by her upbringing and inspiration to live a fit lifestyle. The line includes everything from clothing to shoes. The difference with this launch is that TopShop, a British retailer, is not promoting it as a conventional collaboration as they normally would, it is an actual partnership. That being said, there are numerous options for workout clothing to try out and keep you inspired on your fitness venture.

    Hopefully one of the three options above leaves you intrigued in starting something new and spicing up your fitness and health routine! Good luck!

     

     

     

     

     

    Resources:

    Niven, Lisa. “10 Fitness And Wellbeing Apps To Try.” Vogue UK. 31 Mar. 2016. Web.

    Pike, Naomi. “10 Fitness And Wellbeing Apps To Try.” Vogue UK. 12 Jan. 2016. Web.

    “The Vogue Edit: Workout Gear.” Vogue UK. 29 Mar. 2016. 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!

    32 posts