Berry Beneficial!

We're just coming into strawberry season which means strawberries will be everywhere and it will be much easier to find Organic ones (yay!). Besides being absolutely delicious, strawberries have MANY benefits. They are high in Vitamin C, K, B1, B6 and folic acid, biotin, and dietary fiber. Here are some major health benefits of strawberries:

~Low glycemic index, meaning they are less likely to spike your blood sugar. They are a satisfying snack that will help you conquer sugar cravings in a healthy way!

~Anti-inflammatory, strawberries inhibit COX enzymes in vitro which inhibits inflammatory process.

~Anti-aging, strawberries reverse the course of neuronal and behavioural aging.

~Fights Alzheimer's, strawberries slow the onset and reduce the effects of Alzheimer's disease.

~Improves Cardiovascular health, Strawberries have been linked with effecting blood vessels, platelets and lipoproteins positively, which can reduce the risk of coronary heart diseases.

~Cancer prevention,  studies have shown that strawberry consumption can increase anti-cancer activity on cancer cells of the breast, oesophagus, skin, colon, prostate and pancreas.

I love to top Greek yogurt with strawberries and sliced almonds, have a bowl for an afternoon pick-me-up, or toss them into a spinach salad with feta cheese!

Although any produce is better than no produce, strawberries are on the Dirty Dozen list so it's especially beneficial to buy ORGANIC strawberries.

You Are What You Use?!

Quick trivia question...what is the largest organ in your body?

Your skin!

Knowing this and knowing our skin is sponge-like and easily absorbs what is placed on it, it makes sense to take a deeper look at the cosmetics and products we use on our bodies. Women who use make up daily absorb an average of 5lbs of cosmetics through their skin each year!

Unfortunately the FDA doesn't regulate cosmetics and beauty products (hence the name "Food and Drug Administration" has no mention of cosmetics). Because these types of products are not closely monitored they can contain some really harmful substances. Here are just a few:

~Mercury
~Dioxane
~Nitrosamines
~DEA
~Cyclomethicone
~Ammonium Laureth Sulfate
~Alcohol

These chemicals, along with many additional chemicals can cause some major health issues such as:
-Cancer
-Interfere with your endocrine (hormonal) system
-Cause fertility issues
-Harm a developing fetus
-Trigger allergic reactions

Here is what you can do to make better choices:
~Look for products labeled Organic (Burt's Bees, California Baby, Jason, and Giovanni are some of my favorites)
~Do your research. Type your product into Skin Deep's database to see if it's safe.
~Don't be fooled by marketing lingo:
     -"For Professional Use Only". This phrase allows cosmetic companies to remove harmful chemicals from their labels.
     -"Hypoallergenic". No actual testing is necessary to claim that a product is "hypoallergenic", "allergy-free" or "safe for sensitive skin". Neither the FDA nor any other regulating body even requires the companies to prove these claims.
     -Harmful Chemicals. Unless they are intentionally placed in the product, harmful chemicals are not required to be listed. It's no shocker that you never see these.

Skin Deep  and Mercola are two websites I visit frequently to research products.

Flat Abs!

Here is a video I did for The Paseo Club...my favorite tips and exercises for a flat tummy!

Click here to view the video :)

Quick Full Body Circuit

Here is one of my favorite circuits that will cover cardio and strength training for your entire body with no equipment needed. The whole workout will take you 10-15 minutes total.

1. Plank (Hold for 30 seconds-1minute)

2. Wall Push Ups (30 reps total)

3. Jump Squats (30 reps total)

Do all three exercises in order with no break, rest for 1-2 minutes and repeat. For an extra challenge rest one more time and get a third set it :)

Fitness Solution: We don't always have time for a long workout. Fitting in a short circuit is still very beneficial. Do what you can, when you can, with what you have!

Green Water Explained...

Many of you have been noticing my green drink I've been toting around...and giving me the "what crazy healthy thing did you find now?!" look. I've been adding Greens To Go to my water bottle once a day and LOVING it! Any time something seems too good to be true I usually don't bother researching it much. You all know I'm a firm believer of consuming foods in their most natural state and not trying to find modified food sources. However, this product has been on the market for a bit and I keep hearing positive feedback about it so I thought I would look into it more and give it a try. I don't recommend drinking your greens instead of eating them but I do recommend sipping on a bottle of this throughout the day or in combination with a snack for the following benefits:

~Increase antioxidant consumption

~Increase phytonutrient consumption

~Reduce your body's level of acidity

~Increase your energy

~Improve digestive health

I notice a definite energy boost when I drink mine and love that I'm getting this naturally from antioxidants and other organic nutrients instead of caffeine. Greens To Go is free of caffeine and is sweetened with a small amount of Stevia and Xylitol. I start everyday at 5am so I've been using this at that time and enjoying it!

Fitness Solution: Add this as a supplement to all the great servings of fruits and veggies you're already consuming, to flavor your water, give you more nutrients, and get a great energy boost!

The Power of a Pen

Ahhhh February...the time of year when the previously packed gym suddenly feels a little emptier and the healthy vibe that once filled the air is replaced with the more usual rushed, stressed, and running-out-of-time looks painted on everyone's face. January is a month filled with inspiration, focus, drive, and determination. But by February we often forget what our goals were and are "too busy" to accomplish anything other than merely surviving our day to day schedule. Where are you at with your new year's goals? At the beginning of the year I always make a "bucket list" specific for that year and post it on my bathroom mirror so I see it everyday. My list is filled with goals I have for myself in every area of my life; home, work, self, etc. Some are specific goals "date night with hubby 2x/month" (Ha! Not happening with a 3 month old but if I aim high I land close :) Some goals are more broad "teach more training certifications". There are no rules to the bucket list. It shouldn't feel stressful to create or accomplish. It should be inspiring and centering to take a few minutes to yourself, focus and jot down your hopes and dreams. Since my list is posted where I see it everyday I'm always aware of it and able to adjust the goals if needed. There are goals I don't reach every week although since I see the goal written down I aim for it and work to get "back on track" if I fall off. I was a bit too eager to get back into running after I had Makayla and ended up with a flu and foot injury all in the same week so my "cardio 5 days/week" goal was put on hold for 2 weeks. Since I see that goal posted on my mirror I'm eager to accomplish it. Now that my foot feels like it has recovered I pulled my planner out and scheduled my workout times for this week. Go ahead, give it a try. Grab a piece of blank paper, a pretty colored pen, a glass of wine and dream for a few minutes...you would be surprised what comes true when you write it down!

High Fructose Corn Syrup

With the mixed messages regarding high fructose corn syrup (HFCS) streaming through the media, the public is finding itself at a cross-roads again! Is it healthy? If it’s not healthy, is it harmful?

Most people would agree HFCS is unhealthy. Recently manufacturers began funding commercials (approximately $30 million) aiming to convince the public that HFCS is healthy because it is made from corn. As we all know, just because a product is derived from something that is not harmful does not mean the new product is safe as well.

Here are the facts for HFCS:
-The number one source of calories in the United States is HFCS
-The average American consumes 12 teaspoons of HFCS daily
-Teens and other “high consumers” may consume up to 80% more
-HFCS contains mercury. Mercury is toxic in any form!
-HFCS is metabolized as fat in your body far FASTER than ANY OTHER sugar
-HFCS is linked to: Diabetes, Obesity, Metabolic Syndrome, increase in Triglycerides and LDL (bad cholesterol) levels, and Liver disease, just to name a few.
-Fructose contains NO enzymes therefore it takes micro-nutrients from your body instead of nourishing your body.

You decide if it is something you want to consume!

If you decide HFCS is not for you (which I hope you do!) then simply begin to look for it in the ingredients of the food you eat and then AVOID it! Often times it can be hidden in dressings, marinades, candy, juices, snacks, etc. The number one source of HFCS is soda, although some of the “natural” ones sold at Whole Foods or other health food stores do not contain HFCS.