What factors determine your physique?
Your physique, or the way your body looks , is influenced by a variety of factors. Some of the main factors that determine your physique include:
Genetics: Your genes play a significant role in determining your body type, body shape, and metabolism. Genes can determine the proportion of muscle to fat in your body, as well as how easily you gain or lose weight.
Diet: Your diet plays a crucial role in determining your physique. The foods you eat provide your body with the energy and nutrients it needs to build muscle, burn fat, and maintain overall health. Eating a balanced diet that is rich in protein, healthy fats, and complex carbohydrates can help you achieve your ideal physique.
Exercise: Regular exercise is essential for building and maintaining a healthy physique. The type of exercise you do can also impact physique. For example, weight lifting can help you build muscle and strength, while cardiovascular exercise can help you burn fat and improve endurance.
Lifestyle: Your lifestyle habits, such as how much sleep you get, how much stress you experience, and whether or not you smoke or drink alcohol, can all impact your physique. For example, chronic stress and lack of sleep can lead to increased levels of the hormone cortisol, which can cause weight gain and muscle loss.
Age: Your age can also impact your physique. As you age, your metabolism may slow down, making it more difficult to maintain muscle mass and stay lean. Hormonal changes can also affect your physique, particularly for women during menopause.
SPRINGING INTO WELLNESS
Now that winter is winding down, I don't know about you, but I am itching to get back outside and get moving. With all of the eating, drinking and merry-making from the holidays, your workouts may have taken a backseat. Whatever the reason for your fitness hiatus, spring is an ideal time to get back to exercise.
Whether you walk a few miles, play tennis with a friend or of golf or play frisbee with your kids in the backyard, it’s important to prepare your body for activity, especially if frigid temps kept you glued to the couch all season. Otherwise you run the risk of overdoing it and/or injury. Even ordinary activities can take a toll – I see people all the time who garden through the first nice weekend of spring and then suffer from severe muscle soreness or injury.
The “no pain, no gain” approach to fitness DOES NOT work. Instead, try these five strategies to shape up this spring.
Underestimate your abilities.
Many of us regress during the winter months, even if we have stuck to a regular fitness routine. If you don’t underestimate your ability and ease back into your activities, you’re setting yourself up for muscle soreness and injury, and that can sideline you for weeks. YIKES! You might not feel the pain the day after a tough workout, but two days later the soreness may be so intense you can’t lift your arm above your head (been there, done that).
Start small.
If you’ve been sedentary for weeks, check in with your doctor before amping up your activity. Once you get the all-clear, start with an easy walking schedule or a beginners Pilates class. The slow, gentle movements will help prep your body for more intense activities like tennis, running and circuit training. Start with 10 minutes every day or every other day for a week. Then increase to 15 minutes the following week. Add five minutes to your workout each week until you’re working out for 30 to 45 minutes at a stretch. You can even break up sessions throughout the day. And don’t forget to warm-up before and stretch after your workouts.
Go slow.
Even though sunny days may be calling your name , make sure to start slow. A good rule of thumb: Never increase your weight, time, speed or intensity more than 10 percent per week. So, 10 percent of 10-pound weight is 1 pound. Similarly, if you’re running 5 miles per hour, boost it up to 5.5 miles per hour. Also, keep in mind that running on the outside is VERY is — and usually more taxing — than running on a treadmill. The best approach may be to vary the intensity throughout your workout. Sprint for 1 minute, jog for 10 and then walk for 5. Repeat the process until you feel your workout is complete. This kind of workout is called HIIT (high intensity interval training), and offers more gains than maintaining a steady pace.
Stretch it out.
No matter what your sport or activity, incorporating stretching into your routine can help you stay at the top of your game.
Keep your expectations in check.
The longer your break the more time you’ll need to get back to on track. So, if you worked out three to four times per week prior to your fitness vacation, it will take about four to eight weeks for you to get back up to speed. Remember, too, that you didn’t become inactive overnight, so you won’t become fit overnight.
Patience is key.
Exercise stresses the body. While it’s mostly good stress, if you do too much too quickly, you’re more likely to suffer from an injury that sets you back even farther. Lower-impact activities like swimming, cycling, Pilates and yoga can be easy on the joints.
If you do overdo it and strain or injure yourself, follow the RICE rule to lessen the damage. Here’s how it breaks down:
Rest – It doesn’t have to be a complete sedentary rest, but active resting (which may include light walking or weight bearing) can help your body recover more quickly.
Ice – Apply ice to the affected muscles for 20 minutes every hour.
Compress – Wrap the area with an elastic bandage starting below the injury and wrapping a few inches above. So if you injured your knee, start the wrap at the calf and continue to the mid-thigh. Just makes sure the compression is a little looser at top to encourage blood to flow toward the heart.
Elevate – Raise the injury above your heart. Using the knee example, your best bet would be to lie on the ground and rest your knee on the couch.
If muscle pain lingers on for more than two weeks, or gets progressively worse, see a doctor.
Now that winter is winding down, I don't know about you, but I am itching to get back outside and get moving. With all of the eating, drinking and merry-making from the holidays, your workouts may have taken a backseat. Whatever the reason for your fitness hiatus, spring is an ideal time to get back to exercise.
Whether you walk a few miles, play tennis with a friend or of golf or play frisbee with your kids in the backyard, it’s important to prepare your body for activity, especially if frigid temps kept you glued to the couch all season. Otherwise you run the risk of overdoing it and/or injury. Even ordinary activities can take a toll – I see people all the time who garden through the first nice weekend of spring and then suffer from severe muscle soreness or injury.
The “no pain, no gain” approach to fitness DOES NOT work. Instead, try these five strategies to shape up this spring.
Underestimate your abilities.
Many of us regress during the winter months, even if we have stuck to a regular fitness routine. If you don’t underestimate your ability and ease back into your activities, you’re setting yourself up for muscle soreness and injury, and that can sideline you for weeks. YIKES! You might not feel the pain the day after a tough workout, but two days later the soreness may be so intense you can’t lift your arm above your head (been there, done that).
Start small.
If you’ve been sedentary for weeks, check in with your doctor before amping up your activity. Once you get the all-clear, start with an easy walking schedule or a beginners Pilates class. The slow, gentle movements will help prep your body for more intense activities like tennis, running and circuit training. Start with 10 minutes every day or every other day for a week. Then increase to 15 minutes the following week. Add five minutes to your workout each week until you’re working out for 30 to 45 minutes at a stretch. You can even break up sessions throughout the day. And don’t forget to warm-up before and stretch after your workouts.
Go slow.
Even though sunny days may be calling your name , make sure to start slow. A good rule of thumb: Never increase your weight, time, speed or intensity more than 10 percent per week. So, 10 percent of 10-pound weight is 1 pound. Similarly, if you’re running 5 miles per hour, boost it up to 5.5 miles per hour. Also, keep in mind that running on the outside is VERY is — and usually more taxing — than running on a treadmill. The best approach may be to vary the intensity throughout your workout. Sprint for 1 minute, jog for 10 and then walk for 5. Repeat the process until you feel your workout is complete. This kind of workout is called HIIT (high intensity interval training), and offers more gains than maintaining a steady pace.
Stretch it out.
No matter what your sport or activity, incorporating stretching into your routine can help you stay at the top of your game.
Keep your expectations in check.
The longer your break the more time you’ll need to get back to on track. So, if you worked out three to four times per week prior to your fitness vacation, it will take about four to eight weeks for you to get back up to speed. Remember, too, that you didn’t become inactive overnight, so you won’t become fit overnight.
Patience is key.
Exercise stresses the body. While it’s mostly good stress, if you do too much too quickly, you’re more likely to suffer from an injury that sets you back even farther. Lower-impact activities like swimming, cycling, Pilates and yoga can be easy on the joints.
If you do overdo it and strain or injure yourself, follow the RICE rule to lessen the damage. Here’s how it breaks down:
Rest – It doesn’t have to be a complete sedentary rest, but active resting (which may include light walking or weight bearing) can help your body recover more quickly.
Ice – Apply ice to the affected muscles for 20 minutes every hour.
Compress – Wrap the area with an elastic bandage starting below the injury and wrapping a few inches above. So if you injured your knee, start the wrap at the calf and continue to the mid-thigh. Just makes sure the compression is a little looser at top to encourage blood to flow toward the heart.
Elevate – Raise the injury above your heart. Using the knee example, your best bet would be to lie on the ground and rest your knee on the couch.
If muscle pain lingers on for more than two weeks, or gets progressively worse, see a doctor.
The start of every new year symbolizes a time and an opportunity to reflect on where we are and what new goals we want to accomplish. We are bombarded with ideas of what to resolve for the new year, however there are ways to focus on your personal needs when making your lifestyle changes.
One area lifestyle change that I like to focus on is self-care. With the added stress of work, caring family,staying connected to friends and the many other unknowns of life, taking care of yourself may not be a priority. Creating time to focus on wellness is important for your overall health and daily life in so many ways.
Whether you’re using the new year to jumpstart your wellness journey, or deepen your existing journey, remember that you’re making a difference just by deciding to take these steps towards a more positive lifestyle. These are just a few of my suggestions.
1. START SMALL
You may feel pressure to reinvent yourself or completely change your lifestyle at the start of a new year, but remember that meaningful change takes time. To avoid feeling overwhelmed and setting yourself for “failure”, set small goals to reach your wellness resolutions. Break down your wellness resolution into small steps that you can incorporate into your daily life. No matter what your goal is, it’s more likely to stick throughout the year if you start small.
2. EMBRACE NEW EXPERIENCES
One of my new year wellness tips is to try new things. This can be absolutely anything! Start to add a new recipe to your weekly meal plan ,incorporating a guided meditation into your day, or start a totally new hobby- like hiking or knitting. Trying new things may even open a door for you into a community to meet new people while sparking creativity.
3. PRACTICE POSITIVE AFFIRMATIONS
This is one simple step you can do every day to elevate your wellness journey. Speaking positively about yourself is shown to reduce stress and improve your quality of life. Incorporate positive affirmations into your routine when you first wake up or as you get ready for your day, or as you wind down for the day. There is no cost to treat yourself with kindness and compassion.
4. DEVELOP A HEALTHY SLEEP ROUTINE
Being well rested and getting a good night’s sleep is the foundation for a self-care routine. The many benefits are endless! You can improve your concentration, mood, and immune system ; all while reducing stress. I like to create a nightly routine to improve my sleep. I create a relaxing environment, reduce my screen time leading up to bedtime, and limit my caffeine.
5. PRACTICE MORE GRATITUDE
Take a moment each day to think about all that you are grateful for. Either journaling or simply saying them out loud to yourself during your morning routine or commute are ways to incorporate daily gratitude into your life. This method of positive thinking can improve your mental health, and even your relationships. Actively practicing gratitude definitely!
6. BE KIND TO YOURSELF
As the year ticks on and you are implementing your wellness resolutions, remember to be kind to yourself. It won’t always be an easy or perfect journey and there is always time to reevaluate your goals and adjust them for more success.Just remember to be kind to yourself and acknowledge how far you have come.
One area lifestyle change that I like to focus on is self-care. With the added stress of work, caring family,staying connected to friends and the many other unknowns of life, taking care of yourself may not be a priority. Creating time to focus on wellness is important for your overall health and daily life in so many ways.
Whether you’re using the new year to jumpstart your wellness journey, or deepen your existing journey, remember that you’re making a difference just by deciding to take these steps towards a more positive lifestyle. These are just a few of my suggestions.
1. START SMALL
You may feel pressure to reinvent yourself or completely change your lifestyle at the start of a new year, but remember that meaningful change takes time. To avoid feeling overwhelmed and setting yourself for “failure”, set small goals to reach your wellness resolutions. Break down your wellness resolution into small steps that you can incorporate into your daily life. No matter what your goal is, it’s more likely to stick throughout the year if you start small.
2. EMBRACE NEW EXPERIENCES
One of my new year wellness tips is to try new things. This can be absolutely anything! Start to add a new recipe to your weekly meal plan ,incorporating a guided meditation into your day, or start a totally new hobby- like hiking or knitting. Trying new things may even open a door for you into a community to meet new people while sparking creativity.
3. PRACTICE POSITIVE AFFIRMATIONS
This is one simple step you can do every day to elevate your wellness journey. Speaking positively about yourself is shown to reduce stress and improve your quality of life. Incorporate positive affirmations into your routine when you first wake up or as you get ready for your day, or as you wind down for the day. There is no cost to treat yourself with kindness and compassion.
4. DEVELOP A HEALTHY SLEEP ROUTINE
Being well rested and getting a good night’s sleep is the foundation for a self-care routine. The many benefits are endless! You can improve your concentration, mood, and immune system ; all while reducing stress. I like to create a nightly routine to improve my sleep. I create a relaxing environment, reduce my screen time leading up to bedtime, and limit my caffeine.
5. PRACTICE MORE GRATITUDE
Take a moment each day to think about all that you are grateful for. Either journaling or simply saying them out loud to yourself during your morning routine or commute are ways to incorporate daily gratitude into your life. This method of positive thinking can improve your mental health, and even your relationships. Actively practicing gratitude definitely!
6. BE KIND TO YOURSELF
As the year ticks on and you are implementing your wellness resolutions, remember to be kind to yourself. It won’t always be an easy or perfect journey and there is always time to reevaluate your goals and adjust them for more success.Just remember to be kind to yourself and acknowledge how far you have come.
A FEW OF MY FAVORITE THINGS
With Thanksgiving just days away, our thoughts are filled with family gatherings, yummy food and shopping! I am an early shopper, and have checked most items off my list; but I know most are still shopping. If you are still shopping and looking for items to fill your list- check out a few of my favorite things!
1️⃣ Essence Yogi : an earth 🌍 friendly brand with absolutely gorgeous pieces. You can donate your old Essence Yogi clothes you get a 20% discount coupon to buy the new collection. Your items go to institutes, projects and schools of yoga and Pilates that donate their energy and their work teaching students of all abilities. Code Micki to save
2️⃣ Serovital skincare - I use both their skincare line and the supplements. I've been using the line for over two years and I am so pleased with the results of the SeroVital ADVANCED supplements (includes the HGH-boosting formula and adds a blend for advanced skin and weight-loss benefits) and the Skin Revitalizers (reduces the appearance of wrinkles and dark spots, plus visibly brightens). The clinical studies and research conducted by Serovital assures the best products. Code Micki15 to save
3️⃣ Lumen-the world’s first hand-held, portable device to accurately measure metabolism. I started tracking my metabolism daily, and realized how much it affects my sleep, physical activity, and nutrition. I really enjoy the customized meal plan feature. Code Micki to save !
4️⃣ Stamina Products- my entire Pilates studio is outfitted with Stamina Products; from my 610 Reformer to my Pilates Magic Circle. I know everyone doesn't have a space to have an entire Pilates studio in their home, but stamina products has great home gym equipment for everyone. Code Mickiphit to save
5️⃣ EBY- has the best seamless underwear and bralettes that I've found! They have an amazing no-slip technology, that prevents the dreaded riding and bunching!
Even better, every single pair empowers a woman on the cusp of greatness — 10% of proceeds from all purchases fund micro-loans for women worldwide to start their own businesses, allowing them to benefit their communities and lift their families out of poverty. Code Micki to save
6️⃣ Lauren G Adams - I discovered Lauren G Adams about 8 years ago when I was on a vacation with my husband in Jamaica. They had a beautiful selection in the resort gift shop. The stackable bracelets are a staple in my accessory wardrobe. They are so fun, come in lots of design choices and go with EVERYTHING! Code Micki to save
7️⃣ Booty Kicker - this portable barre is an excellent piece to add to your home studio. It is made of real wood, is sturdy, and totally collapsible- so will store under your bed. Use this link to save $20 and to receive a free Pilates/Barre ball.
8️⃣ Pilates for Everyone- I mean I have to plug my own book, right?!
Pilates for Everyone features 50 Pilates and Pilates inspired moves + three variations of each move ,to make Pilates more accessible to a wider range of students and fitness levels. I have 50 signed copies available 🙌🏽 Mickiphit.com to purchase
9️⃣ Great Soles - are my go to grip socks! They are perfect for Barre, Yoga, Pilates and wearing around the house or out and about.
Great Soles was created to support Melanoma prevention, research and education. Functional fashion for a cause. Code Micki15 to save
I hope you all have a very Merry Christmas, Happy Hanukkah, Happy Kwanzaa, whatever holiday you are celebrating this December, Happy Holidays to you! I hope you all take some time over the coming weeks to relax, enjoy spending time with your family.
1️⃣ Essence Yogi : an earth 🌍 friendly brand with absolutely gorgeous pieces. You can donate your old Essence Yogi clothes you get a 20% discount coupon to buy the new collection. Your items go to institutes, projects and schools of yoga and Pilates that donate their energy and their work teaching students of all abilities. Code Micki to save
2️⃣ Serovital skincare - I use both their skincare line and the supplements. I've been using the line for over two years and I am so pleased with the results of the SeroVital ADVANCED supplements (includes the HGH-boosting formula and adds a blend for advanced skin and weight-loss benefits) and the Skin Revitalizers (reduces the appearance of wrinkles and dark spots, plus visibly brightens). The clinical studies and research conducted by Serovital assures the best products. Code Micki15 to save
3️⃣ Lumen-the world’s first hand-held, portable device to accurately measure metabolism. I started tracking my metabolism daily, and realized how much it affects my sleep, physical activity, and nutrition. I really enjoy the customized meal plan feature. Code Micki to save !
4️⃣ Stamina Products- my entire Pilates studio is outfitted with Stamina Products; from my 610 Reformer to my Pilates Magic Circle. I know everyone doesn't have a space to have an entire Pilates studio in their home, but stamina products has great home gym equipment for everyone. Code Mickiphit to save
5️⃣ EBY- has the best seamless underwear and bralettes that I've found! They have an amazing no-slip technology, that prevents the dreaded riding and bunching!
Even better, every single pair empowers a woman on the cusp of greatness — 10% of proceeds from all purchases fund micro-loans for women worldwide to start their own businesses, allowing them to benefit their communities and lift their families out of poverty. Code Micki to save
6️⃣ Lauren G Adams - I discovered Lauren G Adams about 8 years ago when I was on a vacation with my husband in Jamaica. They had a beautiful selection in the resort gift shop. The stackable bracelets are a staple in my accessory wardrobe. They are so fun, come in lots of design choices and go with EVERYTHING! Code Micki to save
7️⃣ Booty Kicker - this portable barre is an excellent piece to add to your home studio. It is made of real wood, is sturdy, and totally collapsible- so will store under your bed. Use this link to save $20 and to receive a free Pilates/Barre ball.
8️⃣ Pilates for Everyone- I mean I have to plug my own book, right?!
Pilates for Everyone features 50 Pilates and Pilates inspired moves + three variations of each move ,to make Pilates more accessible to a wider range of students and fitness levels. I have 50 signed copies available 🙌🏽 Mickiphit.com to purchase
9️⃣ Great Soles - are my go to grip socks! They are perfect for Barre, Yoga, Pilates and wearing around the house or out and about.
Great Soles was created to support Melanoma prevention, research and education. Functional fashion for a cause. Code Micki15 to save
I hope you all have a very Merry Christmas, Happy Hanukkah, Happy Kwanzaa, whatever holiday you are celebrating this December, Happy Holidays to you! I hope you all take some time over the coming weeks to relax, enjoy spending time with your family.
Holiday Household Prep
To avoid a chaos on Thanksgiving Day, it’s best to have a plan up to a month in advance. Checkout this time line for some direction.
3 weeks before
2 weeks before
1 week before
A few days before
The morning of
To avoid a chaos on Thanksgiving Day, it’s best to have a plan up to a month in advance. Checkout this time line for some direction.
3 weeks before
- Finalize your menu and create a shopping list for everything you’ll need to buy in the weeks to come.
- Purchase any nonperishable items, like canned goods, sparkling water, wine, etc.
- Gather any supplies you will need for decorating.
2 weeks before
- Throw away any items in your fridge or freezer that you don’t need to make space for leftovers and food prep.
- Prepare and freeze any food items that will keep over the next few weeks, like breads, stock or sauces.
- If you’re making a frozen pie, or even one from scratch, consider preparing it now and freezing in an air-tight plastic bag
1 week before
- Purchase the turkey, and be sure to keep it in the freezer until ready to thaw.
- Schedule a housecleaning for before and after.
- Develop a schedule for cooking.
A few days before
- Purchase any perishable ingredients you’ll need, herbs, veggies ,etc.
- Begin thawing the turkey on the bottom shelf of your refrigerator. Keep a pan underneath to catch any drippings.
- Start cleaning up areas, such as bathrooms, guest rooms.
- Decorate your table, common areas etc.
The morning of
- Be sure to wake up early enough that you aren’t rushing through the day, and start off with a light breakfast to avoid too much snacking! Also, be mindful of how long the turkey needs to cook, and start preparing any appetizers or snack items that need baking.
- Set the table, and arrange your decorations and centerpiece(s).
- Sweep around the kitchen or other areas that may have become messy while cooking.
Bok Choy Stir Fry
Author: Jeanine Donofrio
Recipe type: Main dish
Serves: 2
Ingredients
sauce:
1 ½ tablespoons tamari
2 tablespoons rice vinegar
1 teaspoon fresh lime juice, plus extra lime slices for serving
½ teaspoon honey (or maple syrup if vegan)
½ teaspoon minced ginger
1 small garlic clove, minced
½ teaspoon sesame oil
for the stir fry:
1 tablespoon sunflower oil (or any high-heat oil)
4 ounces shiitake mushrooms, stems removed, sliced
½ small head broccoli, florets chopped, stems peeled into strips
2 scallions, chopped
2 baby bok choy, sliced vertically into quarters
½ cup edamame
1 carrot, peeled into thin strips
4 ounces brown rice pasta *(see note)
2 teaspoons sesame seeds
sambal or sriracha, for serving
Recipe type: Main dish
Serves: 2
Ingredients
sauce:
1 ½ tablespoons tamari
2 tablespoons rice vinegar
1 teaspoon fresh lime juice, plus extra lime slices for serving
½ teaspoon honey (or maple syrup if vegan)
½ teaspoon minced ginger
1 small garlic clove, minced
½ teaspoon sesame oil
for the stir fry:
1 tablespoon sunflower oil (or any high-heat oil)
4 ounces shiitake mushrooms, stems removed, sliced
½ small head broccoli, florets chopped, stems peeled into strips
2 scallions, chopped
2 baby bok choy, sliced vertically into quarters
½ cup edamame
1 carrot, peeled into thin strips
4 ounces brown rice pasta *(see note)
2 teaspoons sesame seeds
sambal or sriracha, for serving
Staying Fit over 50
It's never too late to start working toward your fitness and wellness goals. As we age, working out isn't just about looking better—it's about feeling better and being able to maintain your mobility and health for decades to come. Below are few tips to get you started or keep you on track !
1. Start an exercise program.
If you don't already have a solid workout routine, it is a great idea to kick things off with a structured exercise program—something that will give you a plan of action and an outline to follow. That way, you'll stay motivated and have something to push you. By the time the program is over, exercise will have become a habit.
2. Don't limit yourself to cardio
While cardio certainly important for heart health, cardio-centric exercises are not the only way to stay fit. Resistance training can help improve your balance, control blood sugar, build bone density, increase your metabolism, and even prevent sarcopenia, which is age-related muscle loss. Be sure to seek guidance from a profession Strength Coach or Personal Trainer to avoid injury and to get all of the benefits. And don't forget to warmup beforehand!
3. Eat more plant-based meals
Staying fit and well means fueling your body with whole foods that can improve your health and well-being—medical studied show that plant-based sources might be best. Eating a plant-based diet improves the health of your gut so you are better able to absorb the nutrients from food that support your immune system and reduce inflammation. Fiber can lower cholesterol and stabilize blood sugar and give you more energy to complete your workouts.
4. Add more flexibility training
In addition to strength-training, experts say we should be focusing on your flexibility, as well. "After age 50, your body loses flexibility, which makes you more prone to muscle injuries," says Allen Conrad, BS, DC, CSCS. Muscles and tendons lose elasticity, and spinal discs degenerate as we age, so it is important to incorporate stretching, and movement practices like Pilates and yoga into your routine. This can help prevent injuries, and improve the recovery time if you do get injured.
5.Don't push yourself too hard
Instead of jumping into an intense routine full-force, start slow and ease your way into an exercise program that works for you. Then once you get going, set realistic goals check in with yourself often to track your progress. Low-impact exercises like cycling, Pilates, and walking are a great way to get started. And according to Harvard Medical School, low-impact activities are a great way to ease into an exercise routine—especially if you haven't previously been keeping up with one.
What women need to know about Bone Health ❓
There are multiple reasons why women are more likely to get osteoporosis than men, including:
🦴 Women tend to have smaller, thinner bones than men.
🦴Estrogen, a hormone in women that protects bones, decreases sharply when women reach menopause, which can cause bone loss. This is why the chance of developing osteoporosis increases as women reach menopause.
When a woman reaches menopause, her estrogen levels drop and can lead to bone loss. For some women, this bone loss is rapid and severe.
Two major factors that affect your chance of getting osteoporosis are:
The amount of bone you have when you reach menopause. The greater your bone density is to begin with, the lower your chance of developing osteoporosis. If you had low peak bone mass or other risk factors that caused you to lose bone, your chance of getting osteoporosis is greater.
How fast you lose bone after you reach menopause. For some women, bone loss happens faster than for others. In fact, a woman can lose up to 20% of her bone density during the five – seven years following menopause. If you lose bone quickly, you have a greater chance of developing osteoporosis.
What can we do to mitigate bone loss?
Quit bad habits. Certain lifestyle habits can affect your bone health. Smoking and frequently consuming alcohol can both decrease your bone density.
Try weight-bearing exercises. Staying active is an important part of a healthy lifestyle. Include a variety of types of workouts into your routine to get your whole body into shape. Walking, running, yoga, and weight lifting are all great options.
Get more nutrients. Calcium and vitamin D are essential for building strong bones. It is recommended that women younger than 50 should get 1,000 mg of calcium and 800 International Units (IU) of vitamin D per day. Women older than 50 need 1,200 mg of calcium and 1,000 IU of vitamin D. Try adding more calcium and Vitamin D rich foods into your diet (ie dairy, green leafy veggies, and fish with soft bones, such as tinned salmon and tuna).
Schedule a bone density scan. A bone density scan is a low-dose X-ray of your hips and spine that measures the calcium and other minerals in your bones. While it is recommended to routinely start screening at age 65, your doctor may suggest earlier bone density screenings if you’re at high risk because of family history or long-term use of medications that decrease bone density, such as corticosteroids.
There are multiple reasons why women are more likely to get osteoporosis than men, including:
🦴 Women tend to have smaller, thinner bones than men.
🦴Estrogen, a hormone in women that protects bones, decreases sharply when women reach menopause, which can cause bone loss. This is why the chance of developing osteoporosis increases as women reach menopause.
When a woman reaches menopause, her estrogen levels drop and can lead to bone loss. For some women, this bone loss is rapid and severe.
Two major factors that affect your chance of getting osteoporosis are:
The amount of bone you have when you reach menopause. The greater your bone density is to begin with, the lower your chance of developing osteoporosis. If you had low peak bone mass or other risk factors that caused you to lose bone, your chance of getting osteoporosis is greater.
How fast you lose bone after you reach menopause. For some women, bone loss happens faster than for others. In fact, a woman can lose up to 20% of her bone density during the five – seven years following menopause. If you lose bone quickly, you have a greater chance of developing osteoporosis.
What can we do to mitigate bone loss?
Quit bad habits. Certain lifestyle habits can affect your bone health. Smoking and frequently consuming alcohol can both decrease your bone density.
Try weight-bearing exercises. Staying active is an important part of a healthy lifestyle. Include a variety of types of workouts into your routine to get your whole body into shape. Walking, running, yoga, and weight lifting are all great options.
Get more nutrients. Calcium and vitamin D are essential for building strong bones. It is recommended that women younger than 50 should get 1,000 mg of calcium and 800 International Units (IU) of vitamin D per day. Women older than 50 need 1,200 mg of calcium and 1,000 IU of vitamin D. Try adding more calcium and Vitamin D rich foods into your diet (ie dairy, green leafy veggies, and fish with soft bones, such as tinned salmon and tuna).
Schedule a bone density scan. A bone density scan is a low-dose X-ray of your hips and spine that measures the calcium and other minerals in your bones. While it is recommended to routinely start screening at age 65, your doctor may suggest earlier bone density screenings if you’re at high risk because of family history or long-term use of medications that decrease bone density, such as corticosteroids.
Unapologetically YOU!
It’s the time of year when we are thinking of resolutions, goals and the “new you”. I think one of the best resolutions is not to be a new version of yourself, but rather an unapologetic version of YOU! But, what exactly does that mean?
Being unapologetically you, means becoming aware of the pursuit of yourself, shedding the layers of who the world told you to be, and opening up to your true self.
In your search to become your unapologetic self, it’s not about becoming a different person, it’s about no longer feeling the need to hide your authentic self , or be who you think other people want you to be. You will commit to no longer holding yourself back from full expression because of fear of judgment.
We are so often wrapped up in being the version of ourselves who we think we should be according to others and seeking outside validation and acceptance. Releasing that need for approval can help you begin to live your life totally differently!
Being unapologetic is about validating yourself and being so accepting of yourself that you no longer need to seek any outside validation or approval in order to feel good enough or worthy. It is such a liberating feeling and well worth the journey!
Best wishes on your quest!
It’s the time of year when we are thinking of resolutions, goals and the “new you”. I think one of the best resolutions is not to be a new version of yourself, but rather an unapologetic version of YOU! But, what exactly does that mean?
Being unapologetically you, means becoming aware of the pursuit of yourself, shedding the layers of who the world told you to be, and opening up to your true self.
In your search to become your unapologetic self, it’s not about becoming a different person, it’s about no longer feeling the need to hide your authentic self , or be who you think other people want you to be. You will commit to no longer holding yourself back from full expression because of fear of judgment.
We are so often wrapped up in being the version of ourselves who we think we should be according to others and seeking outside validation and acceptance. Releasing that need for approval can help you begin to live your life totally differently!
Being unapologetic is about validating yourself and being so accepting of yourself that you no longer need to seek any outside validation or approval in order to feel good enough or worthy. It is such a liberating feeling and well worth the journey!
Best wishes on your quest!
Are you a part of The Sandwich Generation ?
The Sandwich Generation is a rapidly growing group between the ages of 40 – 50 years old. Caught in the middle of caring for their children and their aging parents simultaneously, these caregivers may experience high levels of stress. Managing the expenses of their children, along with the healthcare of their parents.
Did you know that about one in seven Americans between the ages of 40 and 60 are simultaneously providing some financial assistance to both a child and a parent?
I am certainly a part of this generation! My father recently passed, and before his passing I was one of his primary caregivers. At that time, I also had a son in high school that had tons of activities, and all those expenses that come with those activities. I often found myself skipping my yoga class, because I needed it to pick up my son from football practice or make a run to the store for healthcare products for my father. I certainly wish that I knew about the service that Aeroflow Urology provides at that time. It would have been such a time and money saver for me.
Aeroflow Urology can help mitigate some of those expenses and save your precious time , by providing incontinence products at no cost through their Medicaid plan. They even help you navigate through the entire process from the beginning to the end. You simply fill out a quick form, and they will fill out the insurance claim and get the proper documentation from your healthcare provider. Once you are approved, your incontinence products will be shipped to your door, and discrete packaging each month.
I know caring for a loved one can take a toll, and it just seems selfish to want some alone time. But , taking time for yourself is an important part of being a great caregiver. It can help you prevent burnout and allows you to give the very best of yourself.
A few tips to help you manage your time :
1.Use delivery services instead of taking time out to make store runs.
2.Schedule “me time”
3.Meditate and or moved in someway throughout the day
4.Don’t be afraid to ask for help
Check out the Aeroflow Urology website to see if you are eligible and to learn more about their products.
The Sandwich Generation is a rapidly growing group between the ages of 40 – 50 years old. Caught in the middle of caring for their children and their aging parents simultaneously, these caregivers may experience high levels of stress. Managing the expenses of their children, along with the healthcare of their parents.
Did you know that about one in seven Americans between the ages of 40 and 60 are simultaneously providing some financial assistance to both a child and a parent?
I am certainly a part of this generation! My father recently passed, and before his passing I was one of his primary caregivers. At that time, I also had a son in high school that had tons of activities, and all those expenses that come with those activities. I often found myself skipping my yoga class, because I needed it to pick up my son from football practice or make a run to the store for healthcare products for my father. I certainly wish that I knew about the service that Aeroflow Urology provides at that time. It would have been such a time and money saver for me.
Aeroflow Urology can help mitigate some of those expenses and save your precious time , by providing incontinence products at no cost through their Medicaid plan. They even help you navigate through the entire process from the beginning to the end. You simply fill out a quick form, and they will fill out the insurance claim and get the proper documentation from your healthcare provider. Once you are approved, your incontinence products will be shipped to your door, and discrete packaging each month.
I know caring for a loved one can take a toll, and it just seems selfish to want some alone time. But , taking time for yourself is an important part of being a great caregiver. It can help you prevent burnout and allows you to give the very best of yourself.
A few tips to help you manage your time :
1.Use delivery services instead of taking time out to make store runs.
2.Schedule “me time”
3.Meditate and or moved in someway throughout the day
4.Don’t be afraid to ask for help
Check out the Aeroflow Urology website to see if you are eligible and to learn more about their products.
SHHH......A FEW OF MY BEAUTY SECRETS
1️⃣ REST
I aim to get at least seven hours of sleep each night. Did you know that the act of sleeping is a way that your body repairs itself? A good night sleep allows your body and mind to recharge, leaving you refreshed and alert when you wake up. Healthy sleep also helps the body remain healthy and stave off diseases.
2️⃣FACIALS
Nothing you do at home can replace a professional exfoliation, extraction, and attention. No matter your age or gender, your body’s largest organ is your skin. If you want your skin (especially on the face) to look its best and stay healthy, you need to take care of it. Healthy, good looking skin begins with skin care. Facials are an essential ingredient of your overall skin care program and you will love the benefits of facials.
3️⃣ EXFOLIATE
When you exfoliate, you are effectively unclogging your pores. That's according to Lily Talakoub, MD, of McLean Dermatology and Skincare Center. Sweeping away that dead and dry skin, along with all the other surface debris that might remain on your skin after cleansing, stops it from making its way into your pores and causing stubborn stoppages in the form of whiteheads and blackheads. You could be investing in the most expensive amazing skin care products at home, but if you don’t exfoliate, those ingredients won’t ever penetrate to make any difference at all. It helps cell turnover so the skin looks more glowing. This means that the skin keeps fresh, healthy cells at the surface, removing dead, dry, or dying ones. Exfoliating acts to stimulate the lymphatic drainage for internal cleansing and stimulation of oxygen-rich blood to feed and nourish the skin's surface.
4️⃣HYDRATE
Beyond flushing waste out of your body and helping your vital organs function properly, hydrating also helps nourish your skin (which is, in fact, the largest organ of your body). If you want to fight off wrinkles and give your outer layer a healthy glow, don't allow yourself to get dehydrated.
5️⃣ SWEAT
After any good sweat session, such as a good workout or sauna, there is often an accompanying feeling of relaxation or euphoria. This is due to the increase in endorphin levels creating a more positive mood and enhancing an overall sense of well-being. Research has demonstrated the effects of stress on our physical and psychological well-being, and it’s something we can’t ignore.
ADDED BONUS : Sweat literally leaves your skin glistening, but more importantly, exercise gets blood circulating throughout the body, which gives your skin a healthy glow from the inside out. Proper blood flow allows oxygen and nutrients to circulate and nourish skin cells.
SUNSCREEN, SUNSCREEN, SUNCREEN!!!
Sunscreen reduces your overall UV exposure and lowers your risk of skin cancer and sun damage.
Sunscreen prevents premature aging of the skin: Sun damage from UV rays causes photoaging of the skin, which is characterized by a thick, leathery look; discoloration; and a breakdown of collagen, which contributes to lines, sagging and wrinkles. Studies show that those below age 55 who apply sunscreen regularly have 24 percent less chance of developing these signs of aging than those who don’t.
Skin cancer is the most common form of cancer in the United States. According to the Centers for Disease Control and Prevention (CDC), 71,943 people were diagnosed with melanomas of the skin in 2013, and 9,394 of these cases were fatal. By applying sunscreen each day, you cut your risk of contracting skin cancers in half!
SHHH......A FEW OF MY BEAUTY SECRETS
1️⃣ REST
I aim to get at least seven hours of sleep each night. Did you know that the act of sleeping is a way that your body repairs itself? A good night sleep allows your body and mind to recharge, leaving you refreshed and alert when you wake up. Healthy sleep also helps the body remain healthy and stave off diseases.
2️⃣FACIALS
Nothing you do at home can replace a professional exfoliation, extraction, and attention. No matter your age or gender, your body’s largest organ is your skin. If you want your skin (especially on the face) to look its best and stay healthy, you need to take care of it. Healthy, good looking skin begins with skin care. Facials are an essential ingredient of your overall skin care program and you will love the benefits of facials.
3️⃣ EXFOLIATE
When you exfoliate, you are effectively unclogging your pores. That's according to Lily Talakoub, MD, of McLean Dermatology and Skincare Center. Sweeping away that dead and dry skin, along with all the other surface debris that might remain on your skin after cleansing, stops it from making its way into your pores and causing stubborn stoppages in the form of whiteheads and blackheads. You could be investing in the most expensive amazing skin care products at home, but if you don’t exfoliate, those ingredients won’t ever penetrate to make any difference at all. It helps cell turnover so the skin looks more glowing. This means that the skin keeps fresh, healthy cells at the surface, removing dead, dry, or dying ones. Exfoliating acts to stimulate the lymphatic drainage for internal cleansing and stimulation of oxygen-rich blood to feed and nourish the skin's surface.
4️⃣HYDRATE
Beyond flushing waste out of your body and helping your vital organs function properly, hydrating also helps nourish your skin (which is, in fact, the largest organ of your body). If you want to fight off wrinkles and give your outer layer a healthy glow, don't allow yourself to get dehydrated.
5️⃣ SWEAT
After any good sweat session, such as a good workout or sauna, there is often an accompanying feeling of relaxation or euphoria. This is due to the increase in endorphin levels creating a more positive mood and enhancing an overall sense of well-being. Research has demonstrated the effects of stress on our physical and psychological well-being, and it’s something we can’t ignore.
ADDED BONUS : Sweat literally leaves your skin glistening, but more importantly, exercise gets blood circulating throughout the body, which gives your skin a healthy glow from the inside out. Proper blood flow allows oxygen and nutrients to circulate and nourish skin cells.
SUNSCREEN, SUNSCREEN, SUNCREEN!!!
Sunscreen reduces your overall UV exposure and lowers your risk of skin cancer and sun damage.
Sunscreen prevents premature aging of the skin: Sun damage from UV rays causes photoaging of the skin, which is characterized by a thick, leathery look; discoloration; and a breakdown of collagen, which contributes to lines, sagging and wrinkles. Studies show that those below age 55 who apply sunscreen regularly have 24 percent less chance of developing these signs of aging than those who don’t.
Skin cancer is the most common form of cancer in the United States. According to the Centers for Disease Control and Prevention (CDC), 71,943 people were diagnosed with melanomas of the skin in 2013, and 9,394 of these cases were fatal. By applying sunscreen each day, you cut your risk of contracting skin cancers in half!
BEET JUICE SMOOTHIE
1/2 cup unsweetened almond milk or milk of choice
1 cup mixed frozen blueberries or mixed berries
1 Cup unsweetened beet juice
1/4 cup frozen pineapple
1/4 cup plain nonfat Greek yogurt use non-dairy yogurt to make vegan
Optional sweetener: 1-2 teaspoons honey plus additional to taste (use agave to make vegan)
Optional mix-ins: chia seeds hempseed, and/or ground flaxseed
Place the almond milk, blueberries, beet, pineapple, and Greek yogurt in a blender
Blend until smooth. Taste and if you desire a sweeter smoothie, add a little honey or date and blend again. Enjoy immediately or refrigerate for up to 1 day.
Nutrition
SERVING: 1g
CALORIES: 95kcal
CARBOHYDRATES: 19g
PROTEIN: 4g
FAT: 1g
CHOLESTEROL: 2mg
FIBER: 4g
SUGAR: 13g
1/2 cup unsweetened almond milk or milk of choice
1 cup mixed frozen blueberries or mixed berries
1 Cup unsweetened beet juice
1/4 cup frozen pineapple
1/4 cup plain nonfat Greek yogurt use non-dairy yogurt to make vegan
Optional sweetener: 1-2 teaspoons honey plus additional to taste (use agave to make vegan)
Optional mix-ins: chia seeds hempseed, and/or ground flaxseed
Place the almond milk, blueberries, beet, pineapple, and Greek yogurt in a blender
Blend until smooth. Taste and if you desire a sweeter smoothie, add a little honey or date and blend again. Enjoy immediately or refrigerate for up to 1 day.
Nutrition
SERVING: 1g
CALORIES: 95kcal
CARBOHYDRATES: 19g
PROTEIN: 4g
FAT: 1g
CHOLESTEROL: 2mg
FIBER: 4g
SUGAR: 13g
WHY I LOVE STEEL-CUT OATS
Steel-cut oats are an excellent soluble fiber to add to the diet that also acts as a prebiotic food. These oats are beneficial to promote anti-inflammatory integrity in the intestinal bacteria. Steel-cut oats are less processed than old fashioned rolled oats and have a lower Glycemic Index.
It’s first important to differentiate among all the different types of oatmeal. There’s steel-cut and rolled, quick-cooking and instant. But all of these terms refer to different methods of preparing hulled oats for cooking. All types of oatmeal are considered whole grains, and all should be more or less equal in terms of their basic nutritional properties. all kinds of oatmeal are healthy, experts say.
“Eating whole grain oats can prevent diabetes and lower cholesterol levels, which could prevent cardiovascular disease.’
“There’s now increasing evidence showing that whole grain oats contain many phytochemicals, meaning plant-made small molecule compounds, that may have antioxidant and anti-inflammatory effects." ~
Shengmin Sang, a professor of food science and human health at North Carolina A&T State University.
Oats are also an excellent source of B vitamins, vitamin E and minerals such as magnesium. Remember, loading oatmeal up with sugar, can quickly diminish or offset its health benefits. Instead of loaded oats with sugar, add fruit and nuts to AMP up the nutrition value. A few of may favorite toppings are, blueberries, walnuts, bananas, diced apples and cinnamon.
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Ingredients
Garnish/serving:
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Instructions
- Sprinkle both sides of salmon with salt and pepper.
- Heat 1 tbsp oil in a non stick pan or well seasoned skillet over medium high heat. Add salmon, skin side up, and sear for just 1 1/2 minutes until golden. Turn salmon and cook the other side just for 1 minute, then remove onto a plate (should still be raw inside).
- Turn heat down to medium low and allow skillet to cool.
- Heat remaining 1 tbsp oil. Add garlic, ginger and lemongrass. Cook until garlic is light golden ~ 1 minute.
- Add sugar and cook for 20 seconds until it becomes a caramel (see video). Then stir in chilli paste.
- Add coconut milk and stir, scraping the bottom of the skillet to dissolve any bits stuck on the base into the sauce.
- Stir in fish sauce, increase heat to medium. Simmer for 2 minutes.
- Place salmon into the sauce, lower heat and simmer gently for 4 minutes, or until just cooked.
- Remove salmon, stir in lime zest and juice to taste. Adjust salt to taste with fish sauce.
- Serve salmon over noodles or rice. Spoon over sauce, garnish with coriander and chili if using.
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COLD PEANUT NOODLES - by Julia Wampler
*Please note, this is the basic recipe, I add tofu and any vegetables I have hanging around. INGREDIENTS
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INSTRUCTIONS
- In a large stockpot, bring water to boil then add spaghetti noodles and cook according to box. Drain well when done.
- In a jar of a blender, combine water, peanut butter, soy sauce, rice vinegar, brown sugar, peanut oil, sesame seeds, chili garlic sauce, sesame oil, ginger, and garlic. Process until smooth.
- After pasta is done cooking and drained, add to a large glass bowl. Pour the peanut sesame sauce over the noodles and toss to coat. The mixture/sauce will be very runny and it will look like you made way too much. Trust me, once you pop it in the fridge, the sauce sets up and it's perfect :)
- Cover and refrigerate for at least one hour - the longer, the better. I had mine in there for at least three. I love when it's super cold and the sauce is nice and thick.
- Toss noodles again prior to serving. Top with fresh scallions and sesame seeds.
How to...
1 part oats + 1 part milk + 1/4 part seedsTo start, combine old fashioned oats and chia seeds. You can use a bowl, a mason jar or container Next add the Greek or vegan yogurt and vanilla extract. And then add the sweetener of choice and the milk. Then mix the overnight oats together until you see no clumps. Next, seal or cover with a lid, and chill in the fridge for at least 2 hours or overnight. The next morning add your toppings and enjoy! |
OVERNIGHT OATS
What will I need
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Instructions for the Peanut Sauce
Using a small mixing bowl, add rice vinegar, soy sauce, lime juice, honey and garlic. Whisk until well combined. Add the peanut butter, salt and red pepper flakes. Whisk until smooth. For the Thai Peanut Wraps Using a large bowl, combine all of the ingredients and mix until well combined. Divide the mixture evenly between the wraps. Drizzle Peanut Sauce on top and then roll up wraps and cut them half before serving. |
Thai Peanut Wraps * 4 cups cabbage shredded * 1½ cups carrots shredded (about 4 or 5 large carrots) * 1 red bell pepper sliced thinly * 1 cup edamame cooked and shelled * ½ cup fresh cilantro chopped * ½ cup green onions chopped * ½ cup honey-roasted peanuts * 1 cup wonton strips (for extra crunch) * 5 Flour or vegetable wraps For the Peanut Sauce * 2 Tbsp rice vinegar * 1 Tbsp soy sauce * 1 1/2 Tbsp lime juice * 1 Tbsp honey * 1 tsp garlic minced * ¼ cup peanut butter * ½ tsp salt * ½ tsp crushed red pepper flakes |
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Cosmic Iced Tea
Ingredients 2 cups of water 1 tea much with strainer 1-2 heaping teaspoons of Cosmic Cure Healing Tea* 1 tall cup of ice 1 small Pitcher 1 tables of Raw Blue Agave Nectar A few Lemon or orange slices for garnishes (visit @thejuiceboxsquad on Instagram to purchase) Directions 1. Steep 1 to 2 teaspoons of Cosmic Cure Tea in a heat safe mug with tea strainer. 2. Let steep for 1 hours and remove strainer. 3. Pour tea into s small pitcher. 4. Add the agave and stir tea until blended. 5. Add ice to a tall glass 6. Pour tea over ice and garnish with a lemon or orange slice. |
I love Iced Tea but many Iced Tea recipes require too much sugar for my liking. Too much sugar can be damaging to our body's organs as well as destroy the taste of a deliciously brewed pot of tea.
With Summer approaching, it's probably a good idea to come up a healthy alternative to a most loved problem...Southern Iced Tea. We need an iced beverage that will quench our thirst as well as add healing benefits to our busy lives. This recipe is made with Cosmic Cure healing Tea from The Juicebox Healing Boutique. It's refreshing and filled with multiple medicinal properties that will add value to our lives.Those sugary and sappy drinks only strip away healthy cells, leaving us with low energy and feeling dehydrated. Here's a healthy iced tea recipe that you can enjoy with zero guilt and truly satisfies your thirst, Cosmic Iced Tea. Take a look as some of the health benefits:
Relieves anxiety
Relieves bloating
Great for lungs and activities that involve clear breathing such as Pilates and meditation.
Enhances memory and concentration
Reduces joint inflammation
Promotes blood circulation
A boost to your immune system.
The tea smells amazing and some of the active ingredients are lemongrass, mullein, cloves and rosemary.
I hope you enjoy this recipe. Try it before Pilates or meditation and let me know what you thing.
With Summer approaching, it's probably a good idea to come up a healthy alternative to a most loved problem...Southern Iced Tea. We need an iced beverage that will quench our thirst as well as add healing benefits to our busy lives. This recipe is made with Cosmic Cure healing Tea from The Juicebox Healing Boutique. It's refreshing and filled with multiple medicinal properties that will add value to our lives.Those sugary and sappy drinks only strip away healthy cells, leaving us with low energy and feeling dehydrated. Here's a healthy iced tea recipe that you can enjoy with zero guilt and truly satisfies your thirst, Cosmic Iced Tea. Take a look as some of the health benefits:
Relieves anxiety
Relieves bloating
Great for lungs and activities that involve clear breathing such as Pilates and meditation.
Enhances memory and concentration
Reduces joint inflammation
Promotes blood circulation
A boost to your immune system.
The tea smells amazing and some of the active ingredients are lemongrass, mullein, cloves and rosemary.
I hope you enjoy this recipe. Try it before Pilates or meditation and let me know what you thing.
Chickpea Tacos (VG and GF)
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Ingredients:
6 soft tortillas .......... Taco filling: 1 avocado chopped into cubes 2 tomatoes diced 1 1/2 cups chickpeas drained and rinsed 1 green pepper chopped 1/2 big onion finely sliced 6 tbsp red cabbage finely sliced 1-2 tbsp balsamic vinegar (to roast the chickpeas) 1-2 tbsp soy sauce (to roast the chickpeas) fresh cilantro to taste .......... Tahini dressing 1/4 cup tahini 1/8 cup (or more) water (to thin out) 3 tbsp lime juice or lemon juice 2 cloves garlic finely minced 1-2 tsp maple syrup or agave syrup 1/2 tsp onion powder 1/3 tsp salt or more to taste 1/4 tsp black pepper ground 1/4 tsp ground cumin (optional) 1 tsp hot sauce (optional) |
Instructions:
Put the chickpeas in a pan/skillet together with the balsamic vinegar and soy sauce. Roast at low-medium heat for about 5 minutes and stir frequently.
Chop your veggies and the avocado. You can lightly sauté the veggies (onion, green pepper, red cabbage, tomatoes) in a pan/skillet for a few minutes with a little bit of oil or leave them raw (like I did).
Mix the ingredients for the tahini dressing in a small bowl with a whisk. If you use a thick tahini paste then you might need more water to thin it out.
Stuff your tortillas with the veggies, the roasted chickpeas and drizzle the tahini dressing on top.
Put the chickpeas in a pan/skillet together with the balsamic vinegar and soy sauce. Roast at low-medium heat for about 5 minutes and stir frequently.
Chop your veggies and the avocado. You can lightly sauté the veggies (onion, green pepper, red cabbage, tomatoes) in a pan/skillet for a few minutes with a little bit of oil or leave them raw (like I did).
Mix the ingredients for the tahini dressing in a small bowl with a whisk. If you use a thick tahini paste then you might need more water to thin it out.
Stuff your tortillas with the veggies, the roasted chickpeas and drizzle the tahini dressing on top.
Mediterranean Greek Farro Salad
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Farro is a wonderful whole ancient grain full of fiber, zinc, protein, and b vitamins (which turns food into energy). Make a big batch and add to your dishes all week.
This salad is one of my all-time favorites. A hearty well balanced salad with protein and fiber from the farro, healthy fats from the olives and avocado, and the nice creaminess from the feta. Not to mention the antioxidants, iron, and additional fiber from the leafy greens. Oh, and the best part, by using left over farro, this dish can come together in 10 minutes. You will love it! |
Serving 2 to 3
Shopping List:
For Farro:
1 Cup of farro
Tip: to cut the cooking time, try using the quick cooking brand from Whole Foods or soak the farro in room temperature water for a couple of hours up to overnight.
2 Cups of low sodium vegetable stock
2 Tablespoons of onion, finely chopped
1 garlic clove, minced
1 Bay leaf
1 Tablespoon of olive oil
Sprinkle of sea salt
2 Mint leaves, chopped
For Salad:
3 Cups of mixed greens
1 Cup of arugula
¼ Cup of feta, crumbled or cubed
¼ Cup of olives (green, black or a combo of both)
½ Cup of cucumbers, sliced and quartered
1 Small avocado, sliced in cubes
2 Basil leaves for garnish, chopped
For Vinaigrette:
2 Tablespoons of grated onion
2 Capfuls of rice or sherry wine vinegar
Capful of Brag’s apple cider
½ Lime, squeezed
½ Teaspoon of Dijon
Teaspoon of honey or agave
2 Tablespoons of olive oil
½ Teaspoon dry oregano or Italian seasoning
Sprinkle of s & p
Method:
Shopping List:
For Farro:
1 Cup of farro
Tip: to cut the cooking time, try using the quick cooking brand from Whole Foods or soak the farro in room temperature water for a couple of hours up to overnight.
2 Cups of low sodium vegetable stock
2 Tablespoons of onion, finely chopped
1 garlic clove, minced
1 Bay leaf
1 Tablespoon of olive oil
Sprinkle of sea salt
2 Mint leaves, chopped
For Salad:
3 Cups of mixed greens
1 Cup of arugula
¼ Cup of feta, crumbled or cubed
¼ Cup of olives (green, black or a combo of both)
½ Cup of cucumbers, sliced and quartered
1 Small avocado, sliced in cubes
2 Basil leaves for garnish, chopped
For Vinaigrette:
2 Tablespoons of grated onion
2 Capfuls of rice or sherry wine vinegar
Capful of Brag’s apple cider
½ Lime, squeezed
½ Teaspoon of Dijon
Teaspoon of honey or agave
2 Tablespoons of olive oil
½ Teaspoon dry oregano or Italian seasoning
Sprinkle of s & p
Method:
- In a large sauté pan heat a tablespoon of olive oil on med low and add onions. Sauté for 3 minutes, then add garlic. Sauté 30 seconds. Add Farro toasting it for 2 minutes on medium heat. Add vegetable stock and bay leaf, cover and bring to a boil on medium high heat. Turn heat to a simmer and cook farro for 25 minutes or until tender. Check after 20 minutes for tenderness and to be sure liquid has not cooked out. Once tender, drain any remaining liquid, remove bay leaf, add mint, and a sprinkle of salt. Set side.
- Place all vinaigrette ingredients in a bowl and whisk well. Taste and adjust seasoning. Set aside.
- Place all salad ingredients and desired amount of farro in a big bowl (any leftover farro put in fridge).Give vinaigrette another stir and pour over the salad. Toss gently and transfer to a platter or serving bowls.Finish with a sprinkle of basil.
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Peanut Butter Power Balls (about 3 dozen)
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2c rolled oats 1c peanut butter 1/2c pure maple syrup 1/3c vegan chocolate chips (optional) 1. Add oats to a large, heat safe bowl. 2. In a small saucepan, heat butter and syrup over medium-low heat. Stir gently until melted and well incorporated. 3. Remove from heat and pour over oats. Stir until oats are well coated. (Let cool before adding chocolate chips.) 4. Scoop and drop tablespoonfuls of batter onto a parchment lined cookie sheet and flatten, if desired. Chill in freezer for 20mins or until firm and completely cooled. These can be stored for up to a month in an air-tight container at room temperature or even longer in the fridge although some drying may occur. They can also be made with cashew butter, almond butter or any other nut butter of your choice. Nuts, chia seeds, flaxseed and dried fruit also make delicious additions or replacements for the chocolate chips.
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So....what do YOU eat ?
One of the most common questions that I am asked is: what do you eat? It’s such a broad question, it normally catches me off guard and I find it difficult to answer. The answer is dependent on the day, my mood, and what’s available. ’ll start off by sharing few #FunFacts :
I’m not vegan or vegetarian. I do eat mostly plant-based (the majority of my meals do not contain meat), but I do eat fish, and dairy ..and occasionally poultry.
I make most of my own meals. I rarely eat out ; especially during the day. I work from home so , my breakfast and lunch are prepared by a little old me 95 % of the time. Even though I eat most of my meals at home, I do take the time to shop for things that I really like, prepare my meals and plate them nicely, and take the time out to sit down to eat without multi-tasking.
I also prepare dinner for myself and my family about 5 days of the week. I have a rule of not cooking on Friday, so will go out or get takeout. I practice the 80/20 rule : 80% of the time I eat healthy and clean, and the other 20% of the time I indulge. During the week I eat pretty clean, and on the weekends, I relax some of my “food rules” and eat whatever I’m in the mood for…including french fries.
MORNING
I start my day with either tea or coffee. I try to limit the amount of coffee that I consume , and usually have it as a treat Friday through Sunday. But I do love loose tea, and I have it most mornings. I don’t usually eat anything until around 10:30 or 11 , when my last client has left. My go to favorites are: smoothies, overnight oats and breakfast sandwiches with a side of fruit. They are all quick ,easy and nutrient dense meals. I will include the recipe for my overnight oats in this months blog post.
MIDDAY
Midday for me is usually 2ish and that’s when I consume my second meal of the day. I try not to eat at a certain hour, instead I eat when I’m actually hungry. That being said; If 2:00 rolls around on and I’m not hungry, I’ll wait until I am. Lunch for me usually consist of a salad with protein, veggie/salmon burger or noodles or grains and a protein. One of my absolute favorite things to eat for lunch are cold peanut noodles with tofu; super easy and so flavorful. I will also include this recipe in this months blog post. And like I said earlier, I always take the time to enjoy each meal.
EVENING
I try to eat my last meal weekday by 7 PM on most days, but I don’t beat myself up if I go past that time. I’m a SERIOUS meal planner and I plan my families meals out for the week. I make my grocery list based on what I will prepare for the week , in addition to pantry staples I need. My shopping list is designed to use common ingredients, as to not waste food or money. It’s also easier to plan meals ; it eliminates the age old question “ what am I going to cook for dinner?” . Sample weekly plan ⬇️
Monday ~ Meatless tacos/or bowl and brown Rice : Taco filling- chili beans, black beans, sautéed red yellow and orange peppers with onions (make enough veggies to save for later in the week) ➕Salad ~ mixed greens or spinach , strawberries, blueberries, and goat cheese.
Tuesday ~ Turkey tenderloin, sautéed spinach with red onions, leftover brown rice with roasted vegetables
Wednesday ~ Baked salmon , Salad (same salad from Monday), baked sweet potatoes
Thursday ~ Frittata : sautéed vegetables from Monday, Spinach and cheese and Fruit Salad
Friday ~ Leftovers or takeout
Sunday ~ Brazilian Fish Stew
I don’t want to be misleading, I do certainly enjoy a variety of guilty pleasures just like everyone else (my 20 %) . Everything from ice cream sandwiches to cotton candy to potato chips. I don’t believe in completely in eliminating any food, unless of course you don’t like it or have an allergy to it. I eat what I want ,I just make sure that I do so within reason and moderation. Life too short, in my opinion, not to have some fun with food.
I’m not vegan or vegetarian. I do eat mostly plant-based (the majority of my meals do not contain meat), but I do eat fish, and dairy ..and occasionally poultry.
I make most of my own meals. I rarely eat out ; especially during the day. I work from home so , my breakfast and lunch are prepared by a little old me 95 % of the time. Even though I eat most of my meals at home, I do take the time to shop for things that I really like, prepare my meals and plate them nicely, and take the time out to sit down to eat without multi-tasking.
I also prepare dinner for myself and my family about 5 days of the week. I have a rule of not cooking on Friday, so will go out or get takeout. I practice the 80/20 rule : 80% of the time I eat healthy and clean, and the other 20% of the time I indulge. During the week I eat pretty clean, and on the weekends, I relax some of my “food rules” and eat whatever I’m in the mood for…including french fries.
MORNING
I start my day with either tea or coffee. I try to limit the amount of coffee that I consume , and usually have it as a treat Friday through Sunday. But I do love loose tea, and I have it most mornings. I don’t usually eat anything until around 10:30 or 11 , when my last client has left. My go to favorites are: smoothies, overnight oats and breakfast sandwiches with a side of fruit. They are all quick ,easy and nutrient dense meals. I will include the recipe for my overnight oats in this months blog post.
MIDDAY
Midday for me is usually 2ish and that’s when I consume my second meal of the day. I try not to eat at a certain hour, instead I eat when I’m actually hungry. That being said; If 2:00 rolls around on and I’m not hungry, I’ll wait until I am. Lunch for me usually consist of a salad with protein, veggie/salmon burger or noodles or grains and a protein. One of my absolute favorite things to eat for lunch are cold peanut noodles with tofu; super easy and so flavorful. I will also include this recipe in this months blog post. And like I said earlier, I always take the time to enjoy each meal.
EVENING
I try to eat my last meal weekday by 7 PM on most days, but I don’t beat myself up if I go past that time. I’m a SERIOUS meal planner and I plan my families meals out for the week. I make my grocery list based on what I will prepare for the week , in addition to pantry staples I need. My shopping list is designed to use common ingredients, as to not waste food or money. It’s also easier to plan meals ; it eliminates the age old question “ what am I going to cook for dinner?” . Sample weekly plan ⬇️
Monday ~ Meatless tacos/or bowl and brown Rice : Taco filling- chili beans, black beans, sautéed red yellow and orange peppers with onions (make enough veggies to save for later in the week) ➕Salad ~ mixed greens or spinach , strawberries, blueberries, and goat cheese.
Tuesday ~ Turkey tenderloin, sautéed spinach with red onions, leftover brown rice with roasted vegetables
Wednesday ~ Baked salmon , Salad (same salad from Monday), baked sweet potatoes
Thursday ~ Frittata : sautéed vegetables from Monday, Spinach and cheese and Fruit Salad
Friday ~ Leftovers or takeout
Sunday ~ Brazilian Fish Stew
I don’t want to be misleading, I do certainly enjoy a variety of guilty pleasures just like everyone else (my 20 %) . Everything from ice cream sandwiches to cotton candy to potato chips. I don’t believe in completely in eliminating any food, unless of course you don’t like it or have an allergy to it. I eat what I want ,I just make sure that I do so within reason and moderation. Life too short, in my opinion, not to have some fun with food.