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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    Spice It Up!

    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 […]

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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!

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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.

    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.

    We know that legumes are not a fruit but as the old rhyme goes, indeed they are filled with fiber and other great nutrients that we could really benefit from this upcoming year. Pulses are in many of the foods that we enjoy, unless of course you are currently following a strict Paleo regimen that does not allow legumes in your daily meals. As we have understood, certain grains such as quinoa, the spotlight of 2013 according to the United Nations FAO, so it may be time to rethink the restrictions on your diet. Quinoa and similar grains have a lot to offer but it is time we give pulses a chance to shine.

    These beans, lentils, chickpeas, or any pod harvested grain of the pulse family are filled with nutrients and healthful amino acids. They are particularly high in fiber, plant-based protein, healthy carbohydrates, lysine, iron, and vitamin B. These are all fantastic things for our bodies, but it is important to remember that we all process foods differently. If you do not keep up with a balanced diet and for some reason have feared the gas and temporary bloating that beans are known for, with a little getting used to your body will be able to digest the pulses properly allowing you to indulge freely.

    It is no surprise that our bodies are capable of easing into not suffering from bloating and gas seeing as how many vegans and vegetarians get much of the protein in their diet from such foods. Aside from being nutritious for our bodies they also play a role in the environment that we live in. These are harvested legumes that have a very small carbon footprint and have nitrogen-fixing agents that make soil much more fertile, which is of course an added bonus.

    Another tip that we should inform you of is that although these pulses contain iron, since it is plant based rather than from red meat, it can be harder for our bodies to absorb it. A way to enhance the absorption of iron is to complement the foods with others that are rich in Vitamin C such as lemons.

    Now that you have acquired some insight on the latest super food trend for 2016 feel free to scope out a delicious 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?

    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!

    As we have read in previous articles, dark chocolate in particular is the way to go when it comes to your sweet tooth and indulgences. You do not even need the excuse of cheat day to indulge in this sweet treat, if you are taking note of what it is composed of. We have heard from time to time that dark chocolate can be good for your health.

    Aside from being healthful and great for inflammation and heart health, there have been studies done to prove that it also might assist your cognitive abilities. Let’s get to the bottom of all of this hearsay.

    Dark Chocolate has the highest content of cocoa flavanols, which is why it is, preferred over milk chocolate or any of the other chocolates on the market. In a study conducted by Mars Inc. (which is one of the largest chocolate manufacturers in the world with brands such as Dove, M&M, Pure Dark, etc.), they discovered the cocoa flavanols left over in chocolate after processing, are extremely helpful to cognitive abilities along with the common cardiovascular claims. The less processed the chocolate is, the higher the flavanol content, and the better for you. In their studies, they took a look at the elderly population in particular with participants between the ages of 65 and 85 for a course of 8 weeks. Over the course of the 8 weeks, the participants consumed a highly concentrated cocoa flavanol drink daily and the improvements in their vascular system were incredible. There was a definite increase in cognitive function, improved insulin resistance, and reduced blood pressure. They found that the daily consumption of dark chocolate that is cold-pressed and less processed is even more healthful than they had thought.

    Wow! These are some pretty impressive findings, if this does not make you feel a little better about indulging in some delicious dark chocolate, I do not know what will. Who does not want to improve your smarts, better your heart, and satisfy your sweet tooth all at the same time?

    Below is a composed checklist to make sure the next time you are struggling with avoiding the chocolate, you can instead throw it in your shopping cart guilt free.

    • Portion: No more than 1 ounce a day (Everything in moderation!)
    • Type: Dark Chocolate
    • 75% or higher cocoa content
    • Preferably cold-pressed and less processed

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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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    Own Your Happiness

    In this life, there is one thing that we have the power to control and that is our mind and our thoughts. Although there are going to be hardships and obstacles that can take us through emotional rollercoasters and rough patches that seem unbearable, there will always be a light at the end of the tunnel (if we choose to see it that is). The ultimate goal for each day should be to find happiness. In all that you do and all of your actions, it is up to you to take charge of your heart and find that happiness within yourself.

     Think For A Minute About One Of The Major Challenges You Are Facing Right Now…

     Confidence? Motivation? Weight Loss? No matter what you are feeling is difficult to overcome, thousands of others out there, just like you, are feeling the exact same way. Today we have so many different forms of communication and media to show us the glamorous lives of others and how they do not seem to have anywhere close to the problems that we have. It is important to understand that we only catch a glimpse of the realities or faux realities of those people for that matter. The worst thing you can do is compare yourself to them. It is hard to resist, but comparison is most definitely one of the major thieves of happiness.

    Be Thankful

    I remember being told once that it is absolutely impossible to be grateful while unhappy at the same time. If you are sitting there in a hard time thinking of all that you are blessed with in your very own life, there is no room for the negativity of comparing yourself to others and what you know of their lives. Feeling sorry for yourself is the opposite of gratefulness and will hinder your ability to achieve your goals.

     Weight Loss

    Let’s take weight loss as a challenge that we are facing, and do our best to find a solution. We are all different and find motivation in different ways. For some we may look at others and see their lifestyles and find them as inspirational (that is positive). The other perspective would be to look at others and make up a thousand excuses as to why you will never compare to them and sit back and be a victim of your unhealthy choices. Although many of us will not admit it, when you are feeling sorry for yourself, you are choosing the negative perspective, which will almost never result in happiness. When it comes to weight loss and changing your lifestyle to a fit and healthy one, you must make the decision yourself. There are thousands of programs, guides, and trainers to help you along the way, but it all begins in your mind, with YOU.

    Let’s challenge ourselves to not let comparison take over, but instead let the happiness within us drive our journey to achieve our own personal goals. The next time we are feeling overwhelmed or bogged down, make yourself think of something you are grateful for, and repeat, eventually it will become a habit. It is amazing what we can accomplish if we are positive in our thoughts and in control of our happiness. Being grateful can never steer you in the wrong direction!

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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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    You Are What You Eat

    I am sure you have heard the saying, “You Are What You Eat”. When it comes down to nutrients and the role they play in our bodies, the foods we eat definitely effect who we are!

    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 eat healthy talk, I have compiled a list of the 10 most important nutrients scientifically proven to make you the best you can be.

    Calcium

    Calcium is normally found in dairy, but for all of you that do not consume dairy it is abundant in collard greens and kale as well. Calcium is a great way to help with mood swings especially when it comes to PMS in women.

    Iron

    Iron is very important to our diet and many of us are born anemic (with a lack of iron). It is important to get this nutrient in any way possible to keep yourself healthy. Fatigue is one of the worst side effects of iron deficiency which is never exciting. Oatmeal, lentils, and beef are all great sources of iron. Wow, you can even incorporate iron into each meal of the day with that short list!

    Folate

    Folate not only helps treat depression when paired with the nutrient B-12 but is also recognized for enhancing the efficiency of anti-depressants. Foods groups famous for folate include spinach, Brussels sprouts, black eyed peas, asparagus, and avocado.

    Chromium

    Chromium plays a large role in brain function when it comes to seratonin, melatonin, and norepinephrine which all affect your emotions and mood. Some great sources of chromium include broccoli, turkey breast, and grape juice.

    Zinc

    Zinc plays a huge role in keeping our internal organs healthy, immune system strong, preventing hair loss, and keeping our emotions balanced. Zinc can be found in pumpkin seeds, cashews, crab, and pork. Make sure to get a good amount of zinc into your diet, especially if you are vegetarian because your plant based diet may lack this nutrient. Often times vegetarians may need up to 50 percent more zinc than non-vegetarians.

    Vitamin D

    The sun’s rays are a natural forms of Vitamin D, which associates happiness with sun and gloomy times when it is dreary in the midst of a cold winter. This lack of natural Vitamin D can be alleviated by consuming this nutrient in the food and drinks you eat. Milk is the most obvious source of Vitamin D but we can also get it from eggs, mushrooms, salmon, and swordfish.

    Vitamin B6

    Vitamin B6 assists the neurotransmitters in the brain. With a lack of this vitamin you may suffer from anemia, a weakened immune system, confusion, and low spirits. The best ways to keep these levels balanced is to incorporate foods such as chickpeas, chicken breast, and salmon into your diet.

    Vitamin B12

    Vitamin B12 helps to create the red blood cells in our bodies. If we are suffering from a deficiency of B12 we face chances of paranoia, slowed reasoning, and tiredness. Vitamin B12 is most commonly found in eggs, meat, and animal byproducts. For those of you that are vegan, your best option for obtaining B12 would be from almond or coconut milk.

    Omega-3’s

    Unlike other nutrients such as calcium, Omega-3s can only be produced by outside sources and does not naturally occur in our bodies. These fatty acids actually take up 18 percent of our brain weight and are extremely beneficial when it comes to our happiness. It is most commonly found in fish, such as salmon. If you do not eat fish, the next best way to obtain this nutrient is through chia seeds, broccoli, or spinach.

    Magnesium

    Serotonin is the chemical in our brain that affects our happiness, magnesium is a main contributor of this chemical. Along with over 300 other functions, magnesium is a critical nutrient to our health. Edamame, almonds, spinach, cashews, and peanuts are all great snacks and sources of magnesium.

    Resources

    1. “Calcium.” University of Maryland Medical Center. N.p., 26 June 2014. Web.
    2. “Role of Iron in the Body.” Nelsons UK. N.p., n.d. Web.
    3. Rao, T. S. Sathyanarayana, M. R. Asha, B. N. Ramesh, and K. S. Jagannatha Rao. “Understanding Nutrition, Depression and Mental Illnesses.” Indian Journal of Psychiatry. Medknow Publications, Apr. 2008. Web.
    4. Marano, Hara. “A Mineral for Mental Energy.” Psychology Today. Sussex Publishers, LLC, 14 Oct. 2003. Web.
    5. “The American Journal of Clinical Nutrition.” Zinc and Immune Function: The Biological Basis of Altered Resistance to Infection. N.p., n.d. Web.
    6. “Vitamin D Deficiency and Depression.” Psychology Today. N.p., 11 July 2013. Web.
    7. Thompson, Dennis. “The Facts on Vitamin-Deficiency Anemia.”EverydayHealth.com. N.p., 24 Mar. 2010. Web.
    8. “Omega-3 Supplements: In Depth.” NCCIH. N.p., 2009. Web.
    9. “Magnesium.” University of Maryland Medical Center. N.p., 6 Aug. 2015. 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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    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.

    Related Post

    Read More

    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!

    39 posts