Green Detox Bowl. Enjoy. Indulge. Detox.

It happens- we eat too much, maybe drink too much and every once in a while that's ok! What happens after we indulge is what's important. It is easy to have one bad night and then tell yourself you've already made one bad food decision what's one more, this is where you stop yourself and hit the reset button.  
Here are my suggestions for when you know you know you might overindulge:
1) Get in a good workout the day before and the day of indulgence.
2) Drink lots of water. Staying hydrated helps with bloating and can help you feel satiated, preventing you from overeating.
3) Have a workout planned for the next day, something that will get your blood pumping and a good sweat going.
4) Plan a healthy day of eating following your overindulgence; including lots of leafy greens, lean protein, and antioxidant rich foods.

Start your day with my green detox bowl! It is packed with antioxidant rich foods, ingredients to aid in digestion, hydrating coconut water to flush your system, and some extras for energy. This bowl is dairy free and gluten free! The recipe makes two servings, you can share or place the second half in a mason jar and enjoy the next day!

Green Detox Bowl
(makes two servings)

Ingredients
3/4 cup Coconut Water
1/4 inch slice fresh peeled Ginger
2 tsp Maca Powder
1/2 Frozen Banana
1/2 cup fresh or frozen Pineapple
1/2 cup fresh or frozen Mango 
1 large stem of Swiss Chard
2 large or 3 small stems of Dinosaur Kale
1 tsp Cinnamon 
Optional Toppings:
Goji Berries (superfood!)
Golden Berries (superfood!)
Shredded Coconut

Workout Plan for the Week:
Sunday: Hot Vinyasa Yoga
Monday: Shred415 Arms and Abs
Tuesday: Teach Bootcamp and Hot Vinyasa Yoga
Wednesday: 7 mile Run
Thursday: Shred415 Total Body
Friday: Pilates
Saturday: OFF
 

Roasted Rosemary Cashews. A healthy holiday treat.

Having people over during the holiday season? Need a small homemade gift for friends, co-workers, or hosts?  These roasted rosemary cashews are perfect to have out for snacking along side cocktails and they make a wonderful little treat to wrap up with a sweet note to show your appreciation.  I just love the aroma of rosemary and they taste pretty darn good too! 

I made a couple of batches of this recipe, placed 1/2 to 3/4 of a cup of cashews in a bag and tied it up with some red and white bakers twine and a happy holidays note. They looked very cute!

Recipe
2 lb bag of Raw Cashews 
1/4 Extra Virgin Coconut Oil
1 Tbsp Rosemary (preferably fresh)
3 tsp Paprika
2 tsp Sea Salt
1 tsp Cracked Black Pepper

Instructions
Preheat oven to 400. Place cashews on a aluminum foil lined cookie sheet. Cashews should be in a single layer, if needed use two cookie sheets. Roast for 8-10 minutes, stirring half way through. While the cashews are roasting, melt the coconut oil in a small saucepan. Lower the heat and add the herbs and spices. Remove cashews from the oven and place cashews in a medium sized bowl. Pour the herbs and coconut over the cashews and stir.  Serve warm, or if you are planning on bagging the cashews let cool and strain the extra oil from bowl. Using a measuring cup place 1/2 cup to 3/4 cup in each bag, tie with baker's twine and share!

Workout Plan for the Week:
(planning is extra important this week to keep stress levels low and ward off that holiday weight gain)
Sunday: 8 mile run
Monday: Shred415 Arms and Abs
Tuesday: Teach Bootcamp
Wednesday: Shred415 Total Body
Thursday: Pilates
Friday: 7 Mile Run
Saturday: Hot Vinyasa Yoga
 

Shaved Brussels Sprout Kale Pomegranate Salad.

Are you currently planning your holiday meals? I have the perfect salad for you; beautiful and delicious!  I love shaved vegetable salads at restaurants and I have attempted to make the perfect looking one for a long time. I struggle to be able to get the brussels sprouts to look restaurant quality... until now.  So do you use a mandolin, a food processor, or cut by hand? Now I use a mandolin but with a fork to ensure safety:-)

Brussels Sprout Kale Pomegranate Salad

Ingredients:
(makes approximately 4-6 servings)
1 bunch of Dinosaur Kale
3 cups Brussels Sprouts
1 Pomegranate worth of arils
Optional: Shaved Pecorino Romano

Champagne Vinaigrette:
4 Tbsp Champagne Vinegar
4 Tbsp Extra Virgin Olive Oil
1 small Shallot
Juice of 1 Lemon
Salt and Pepper to taste

Directions:
Wash and chop kale into small, thin pieces and set aside in a large salad bowl. Wash and trim brussels sprouts. Place a mandolin on the counter, make sure the surface is stable and place the setting on a medium to small slice.  To use the mandolin on your brussels sprouts, place a fork into the base of the brussels spout and go back and forth to create thinly shaved pieces. Place shaved brussels spouts into the large bowl and add the pomegranate arils.  Blend the vinaigrette ingredients together using your immersion blender. Add the dressing and serve topped with a little bit of pecorino romano cheese.
 

This salad has great texture; a little bitter, a little sweet, a little crunch, and a lot of goodness.  I think it would look just beautiful on your holiday table!

Workout Plan for the Week:
Sunday: 8.5 mile run in glorious 50 degree Chicago December weather.
Monday: Shred415 Arms and Abs
Tuesday: Teach Bootcamp and Pilates
Wednesday: OFF
Thursday: Shred415 Shredded Abs
Friday: Hot Vinyasa Yoga
Saturday: 5 Mile Run
 

Strength Training, Weight Loss and Metabolism.

Strength Training, Weight Loss, and Metabolism. How do those three words relate? I think it is a pretty good guess if I were to say each of us has tried to lose weight or thought about it.  We play with diet changes, workout fads, maybe even supplements but when it comes down to it calories in versus calories out is how we lose and gain weight.  But, we can help the process of weight loss occur and help to ward of gradual weight gain that happens because of metabolism changes as we age. A few weeks ago I was doing some continuing education and the webinar I was listening to was all about strength training and its effect on weight loss and they had some interesting statistics that have stuck with me.

  • On average our metabolism slows gradually as we age leading to 5-7 pounds of weight gain every decade after the age of 20.
  • Women have an average of 5lbs of muscle loss per decade when no strength training occurs.
  • Strength training an average of 3x/week on a regular basis at a moderate intensity for 20-30 minutes increases your RMR (resting metabolic rate) 5-7%, that's approximately 110-120 calories a day.
  • Strength training reduces fat mass.
  • Strength training gives you an increased metabolic rate that lasts 3 days post workout.
  • 70% of Americans are overweight or obese.
  • Fewer than 5% of the U.S. meet minimal exercise requirements.
  • 99% of people who use diet alone for weight loss, gain all of the weight they lost back within 6 months to 1 year.

The important take away from all of this information: We must strength train to lose weight and more importantly we must strength train to keep our resting metabolic rates up to maintain a healthy weight as age. And...as women we need to strength train to keep our muscle mass up and our bones strong! Oh and 1 more thing, ladies lifting weights will not make you get big! 

With all of that being said, here is a 30 minute strength training workout for you! 

Make sure to properly warm-up and cool down before and after exercising. And as always, modify exercises as necessary to fit your needs.