Simple Steps to Feel Amazing Every Day this Summer

Summertime is the official spokes-season (see what I did there?) of relaxation, vitality and pure amazingness. In fact, my personal mantra during these gloriously sun-drenched months is to Feel Amazing Every Day through self-care rituals, alfresco explorations, fitness commitments and superfood sustenance.

 And in that spirit of epic expectations, lemme divulge my Top 4 no-fail wellness pointers, along with statistical snapshots on why you should care. Then, we can ALL proceed to make this summer one for the history books!

1.  Start Each Day with a Yoga Flow.

• Stimulates physical energy
• Alleviates emotional stress
• Cultivates breath awareness
• Forges a mind–body connection
• Promotes full-body movement

upward dog, anyone? ignore the…err…unflattering angle!

2.  Say “Hell Yeah” to Whole Foods.

• Gives the body nutrient–dense fuel
• Satiates hunger for extended periods
• Curbs refined sugar cravings over time
• Encourages a mindful eating practice
• Replaces “artificial” with all–natural

protein pancakes topped with almond butter drizzle

3.  Spend Quality Time Outdoors.

• Improves respiration & circulation
• Reduces stress for mental clarity
• Offers the benefits of Vitamin D
• Motivates cardiovascular activity
• Fosters appreciation for nature

RayBan shades and 95–degree Florida humidity…optional

4.  Slurp on Amazing Grass Smoothies.

• Contains 20g of plant-based protein
• Yields 2 servings of fruit & veggies
• Includes 7 alkalizing leafy greens
• Supports lean muscle development
• Regulates optimal digestive health
• Provides these wellness benefits:
  • USDA-certified organic ingredients
  • non-GMO & gluten-free verified
  • no added sugars or preservatives
  • vegan, kosher & pareve compliant

organic pea, hemp, chia and quinoa…OH MY!

Psssst…wanna experience all that AMAZINGNESS for yourself this summer? Then, don’t forget to enter my Amazing Grass Protein Superfood Giveaway! Check out the details below and indicate which flavor you’d prefer: Original, Vanilla or Chocolate–Peanut Butter.

***Open U.S.–based entries only.  Winner selected at midnight July 9.***

 

“Spring” into Fresh, Fruity & Healthy Flavors with Nutri Maqui

As the winter chill becomes a distant memory, and we transition into spring’s vibrant colors and sunny warmth, it’s time for a seasonal shift in our diets as well. Instead of hearty bone broths and root vegetables, spring calls for light, crisp and refreshing flavors that keep us cool as the weather heats up.

So, for a fruity treat that satisfies your sweet tooth, quenches your thirst and fuels your body with nutrients, try these healthy popsicle bites. Featuring the bold tanginess and antioxidant benefits of Nutri Maqui Superfruit Juice, this recipe is a perfect afternoon snack for the kids or crowd-pleasing dessert at your next backyard cookout!

Note: This recipe yields 8 servings, so adjust the ingredients accordingly to feed large groups.

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NUTRI MAQUI POPSICLE BITES

Ingredients:

1 tbsp. Nutri Maqui Superfruit Juice

¹/₂ Fresh Strawberries

¹/₃ Plain Greek Yogurt

1 sprig Fresh Sage Leaves

1 tsp. Raw Honey

All-Natural Stevia (to taste)

Preparation:

1. Hull the strawberries and slice into bite-size chunks.
2. Place all the ingredients in a blender and puree into liquefied.
3. Line a mini muffin pan with plastic wrap or parchment paper.
4. Spoon the mixture into eight of the muffin pan slots.
5. Place the muffin pan in the freezer for about 30 minutes.
6. Remove from the freezer and insert toothpicks in the center of each popsicle mold.
7. Return to the freezer for another 30 minutes or until the popsicles have set completely.
8. Lift up the plastic wrap in order to cleanly detach the popsicles from the muffin pan.
9. Drizzle more honey on top for extra sweetness if desired.
10. Enjoy…go ahead, it’s guilt-free!

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This recipe was originally featured on the Nutri Lifescience website. Reblogged with permission.

2 Salad Recipes to Spring into Cookout Season

Outdoor entertaining is finally in full-bloom, so make your backyard the place. to. be. with my springtime spins on classic salad favorites.

First on the menu line-up, Asian Chicken Salad gets healthified by replacing those addictively fried wonton noodles with crisp and colorful matchstick veggies. Next, traditional Nicoise Salad gets revamped by swapping out anchovies and tomatoes for salmon and strawberries.

The final outcome? A “dynamic duo” of dishes that you’ll want to keep in your recipe repertoire all season long!

Note: To my vegetarian peeps, although both recipes are meat-centic, you can easily eliminate these components and turn the salads into side dishes instead of main courses.

image courtesy of Nocoveglia via Flickr Creative Commons—altered with permission.

Asian Chicken Salad

Ingredients:

1 Chicken Breast (free-range)

2 Baby Bell Peppers (julienne sliced)

1/4 Red Cabbage Head (julienne sliced)

1 Carrot (peeled & chopped)

1/2 cup Edamame (steamed)

1/4 cup Raw Almonds (chopped)

2 tbsp. Soy Sauce (low-sodium)

1 tbsp. Sesame (or Olive) Oil

2 tsp. Rice Wine (or Cider) Vinegar

1 clove Garlic (minced)

1 tsp. Ginger (ground)

1 Lemon (juiced)

Preparation:

1. Whisk together the Soy Sauce, Sesame Oil, Rice Wine Vinegar, Garlic and Ginger in a small mixing bowl.
2. Place the Chicken into this mixture and set aside to marinate for about 10-15 minutes.
3. Prep the Vegetables and Almonds according to the ingredient specifications, then transfer into a serving bowl and toss to combine.
4. Preheat a skillet on the medium-high stovetop setting, then add the Chicken and marinade mixture.
5. Sauté the Chicken for about 5 minutes on each side, or until cooked thoroughly, then remove from the skillet and cut into strips.
6. Combine these Chicken strips with the other ingredients and drizzle the Lemon juice on top like a dressing.

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Salmon Nicoise Salad

Ingredients:

1 Salmon Filet (wild-caught)

2 cups Spinach (whole leaves)

1 cup Strawberries (sliced)

1/2 cup Gorgonzola (crumbled)*

1/4 cup Raw Walnuts (chopped)

2 tbsp. Balsamic (or Red Wine) Vinegar

1 tbsp. Olive Oil (extra-virgin)

1/4 tsp. Himalayan (or Sea) Salt

2 Thyme Sprigs (chopped)

1 Lemon (juiced)

*Make this recipe vegan by omitting the Gorgonzola or using these substitutes. 

Preparation:

1. Whisk together the Balsamic Vinegar, Olive Oil and Himalayan Salt in a small mixing bowl.
2. Place the Salmon into this mixture and set aside to marinate for about 10-15 minutes.
3. Spread the Spinach on the bottom of a serving bowl, then prep the Strawberries, and Walnuts according to the ingredient specifications.
4. Transfer these ingredients into the serving bowl, then add the Gorgonzola and toss to combine.
5. Preheat a skillet on the medium-high stovetop setting, then add the Salmon and marinade mixture.
6. Sauté the Salmon for about 3-5 minutes on each side, or until cooked thoroughly, then remove from the skillet and peel off its skin.
7. Lay this Salmon filet over the other ingredients, then add the Thyme and drizzle the Lemon juice on top like a dressing.

Got any seasonal salad creations of your own to share? Awesome…then, let’s get a recipe swap going in the comment section!

How to “Dress” Up Your Daily Fruit & Veggie Quota {Guest Post}

According to research backed by the American Heart Association, people who habitually consume a diet rich in fruits and vegetables experience a decreased risk of cardiovascular disease later in life. In fact, this study revealed that, of the 2500 test subjects monitored, women who ate about 9 daily servings and men who ate about 7 were 26% less prone to develop clogged arteries in older age.

In addition to supporting cardiovascular wellness, fresh produce contains essential nutrients like protein, antioxidants, fiber, and a plethora of other vitamins and minerals. So, incorporating more plant-based foods into your diet can yield balanced wellness and physical longevity.

The simplest, most straightforward way to boost your fruit and veggie intake is to replace that typical lunchtime sandwich with a crisp, colorful salad. Then, top it with this healthy homemade dressing which features the antioxidant-loaded nutritional supplement, Nutri Maqui. Your heart, immune system and other vital organs will thank you for giving them the nourishment they crave!

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Nutri Maqui Superfruit Salad Dressing

Ingredients

 ½ cup Grapeseed Oil

1 tbsp. Nutri Maqui Superfruit Juice

1 tsp. Whole-Grain Dijon Mustard

½ tsp. Lemon Juice

Preparation

1. Pour all ingredients into a small decanter, then whisk until they are thoroughly combined.

2. Chop a variety of fresh fruits, vegetables and raw nuts (e.g. carrots, cucumbers, tomatoes, apples, raspberries, avocadoes, almonds, cashews), then arrange them over a bed of leafy greens (e.g. spinach, kale, arugula).

3. Drizzle the dressing on top, then toss the salad to evenly distribute all ingredients before serving.

So. Many. Colors. Amiright?!

   

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Huge thanks to Nutri Lifescience, LLC, for supplying the research, content and graphics for this post.

 

Why Your Body Could Use a Healthy Protein Boost {Infographic}

If you’ve ever researched the health and fitness industry, you probably know how much conflicting data exists in that minefield of information.

On every website, self-appointed nutrition gurus peddle superfood products, fitspiration tips and wellness insight. But with all these contradictory “expert” opinions, it’s tough determining right versus wrong.

Today’s hot debate revolves around high protein diets, and whether they are beneficial or detrimental to your health.

First, it’s worth noting that this term often refers to a bodybuilder’s average protein intake, which can exceed 400 grams per day. Bodybuilding supplements help achieve this objective, but that amount is unnecessary for people working toward routine fitness goals.

Therefore, the data referenced in this infographic explores numerous health benefits from eating 1–1.5 protein grams per pound of body weight. Consuming this target amount, while maintaining a balanced and nutrient-dense diet, will help yield the results shown below.

Note: The majority of your protein should come from various whole food sources, rather than relying solely on supplements.

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Special thanks to Bodybuilding Warehouse for providing the research, content and infographic for this post.

Balancing the Crucial Connection Between Fitness & Nutrition

Due to the gradual development of poor lifestyle choices, such as unhealthy diet and irregular exercise, numerous Americans have begun exhibiting risk factors for high blood glucose, metabolic syndrome, cellular oxidative stress and other conditions associated with inadequate nutrition intake and fitness levels.

While the average person knows that consistent physical exertion must be sustained by wholesome eating habits, and vise versa, this balancing act is often difficult to maintain.

In a culture that values pre-packaged convenience over freshly prepared quality, many people consume an overabundance of artificial preservatives, toxic chemicals, saturated fats and refined sugars. These heavily processed ingredients cause unwelcome weight gain and can result in various medical concerns.

In addition, many people also lack the motivation to incorporate vigorous activity into their daily routines, so when combined with nutrient deficiency, a sedentary lifestyle could trigger the premature onset of serious cardiovascular issues.

To protect your body from these health hazards, practice eating whole foods and exercising every day until doing so becomes a ritual that no longer requires conscious effort.

A well-rounded diet includes plant-based proteins (e.g. beans, lentils, raw nuts, non-dairy milk); lean meats – unless you’re a vegetarian, of course! – (e.g. chicken, turkey, fish); whole grains (e.g. oats, brown rice, quinoa, buckwheat, spelt); low-sugar fruits (e.g. berries, avocados, papayas, oranges, melons); and leafy green vegetables (e.g. kale, spinach, broccoli, Swiss chard, lettuce).

These powerhouses contain essential nutrients, naturally-occurring chemicals, antioxidants and beneficial fats, rather than those harmful ingredients found in a typical fast food meal.

The other “puzzle piece” – habitual movement – combines aerobic (e.g. running, cycling, swimming, dancing, kickboxing) and anaerobic (e.g. weight lifting, push-ups, squats, crunches, resistance yoga) training.

Together, both disciplines promote muscle tone, cardiovascular strength, skeletal resilience, flexibility, endurance and physical energy. Your body needs these wellness properties to function optimally, experience longevity, and build defenses against illness or injury.

Becoming committed to proper fitness and nutrition can mean the difference between healthy aging and chronic disease development. However, the ultimate decision is yours: would you rather feel vibrant, active and nourished at the cellular level?

Or, are you content to keep avoiding exercise, frequenting the drive-through window and, potentially, suffering from metabolic syndrome or other weight-related complications?

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Huge thanks to Nutri Lifescience, LLC, for supplying the research, content and graphics for this post.

10 Ingenious Ingredient Hacks that Equal Smoothie Perfection

Yeaaaah. I’m that girl, who’s best friends with her blender and thinks smoothie-making should be considered the ultimate in culinary expertise.

And, therefore, I don’t just limit myself to the standard, predictable “fruity fare.” Not that I don’t love a classic strawberry-banana combo, but experimenting with unusual flavor profiles is what keeps luring me back to the kitchen.

That’s why no liquid concoction in my repertoire would be complete without the following add-ins. Once blended all together, you might not even notice their subtle, sublime presence; nevertheless, these “superfood” ingredients boost your diet with natural, (mostly) plant-based nutrition without compromising the velvety texture and refreshing taste that you expect from a perfectly-pureed smoothie.

1. Hemp Hearts

image courtesy of babble.com

 These crisp and nutty seeds are loaded with protein, iron, Vitamin E, whole grains, and Omega-3 & Omega-6 fatty acids for cardiovascular, cholesterol, metabolic, reproductive, and anti-inflammatory health.

2. Rolled Oats

image courtesy of keeperofthehome.org

This hearty and filling cereal is loaded with fiber, protein, magnesium, zinc, Vitamin E, whole grains, and antioxidants (polyphenols, carotenoids & flavonoids) for cardiovascular, cholesterol, immune, and digestive health.

3. Almond Butter

image courtesy of amyshealthybaking.com

 This thick and creamy spread is loaded with protein, calcium, copper, fiber, Vitamin E, magnesium, and Omega-3 fatty acids for cardiovascular, cholesterol musculoskeletal, neurological, nervous, and digestive health.   

4. Leafy Greens

image courtesy of busterbucks.hubpages.com

These fresh and nutrient-dense veggies are loaded with potassium, calcium, iron, Vitamins A, C & K, folate, magnesium, and antioxidants for cardiovascular, circulatory, immune, and respiratory health (serving suggestions: spinach, kale, chard, collards & watercress).

5. Chia Seeds

image courtesy of mindbodygreen.com

These crunchy and micro-sized seedlings are loaded with protein, manganese, magnesium, calcium, zinc, Vitamin B, potassium, and Omega-3 fatty acids for cardiovascular, immune, anti-aging, energy endurance, and metabolic health.

6. Green Tea

image courtesy of webhealthjournal.com

This light and invigorating beverage is loaded with antioxidants (catechins & flavonoids) and natural caffeine for  cardiovascular, immune, dental metabolic, energy endurance, neurological, and circulatory health (serving suggestion: matcha, or finely powdered green tea).

7. Coconut Water

image courtesy of coconutwaterlife.com

This tangy and hydrating beverage is loaded with fiber, electrolytes, potassium, calcium, phosphorus, bio-active enzymes, Vitamin B, and natural sugar (glucose) for digestive, circulatory, anti-aging, and gastrointestinal health.

8. Raw Cacao

image courtesy of iquitsugar.com

This tart and chocolatey powder is rich in antioxidants (polyphenols & flavonoids), fiber, digestive enzymes, Vitamins A, B, C & E, chromium, magnesium, zinc, iron, sulphur, manganese, and Omega-fatty acids for cardiovascular, cholesterol, immune, circulatory, and neurological health.

9. Greek Yogurt

image courtesy of leanitup.com

This rich and satisfying dairy product is loaded with protein, calcium, iodine, potassium, Vitamin B, and probiotics for musculoskeletal, energy endurance, gastrointestinal, metabolic, and neurological health (serving suggestion: unsweetened variety).

10. Avocados

image courtesy of iwashyoudry.com

 These indulgent and buttery fruits are loaded with Omega-3 fatty acids, protein, fiber, potassium, zinc, copper, iron, phosphorus, folate, and Vitamins A, B, C, E & K for cardiovascular, cholesterol, anti-aging, anti-inflammatory, and circulatory health.

So, yeah. That’s my arsenal of secret smoothie superbness. Got any of your own faves worth adding to the list? Share in the comments below!

Quinoa Quesadillas (now, that’s fun to say!)

It’s Saturday night. Yours truly isn’t exactly in the mood for anything that doesn’t involve Netflix. Thus, I’m gearing up for a low-key evening in the comfort of my own humble abode [read: bed].

But…then hunger strikes. What’s a girl to do?

Crank up the stove and start experimenting, of course!

So, tonight’s creation features a mash-up of flavors a la Mexico and South America. I submit for your culinary seal of approval, my friends:

…drumroll, please…

Quinoa Quesadillas!!!

Yup. These vegetarian delights are overloaded with protein, whole grains, and essential plant-based nutrients for a meal that will satisfy both your appetite and taste buds.

To utilize my limited command of the Spanish language (because, you know, just keeping with our theme), they’re fantastico.

Legitimate Spanish-speakers: is that actually a word?

Well, regardless…enjoy this delicious and nutritious recipe from my kitchen to yours!

Ingredients:

1. 2 Whole Wheat Tortillas
2. 1/4 cup Quinoa
3. 1/4 cup Mushrooms (chopped)
4. 1/4 cup Red Onions (sliced)
5. 1/4 cup Tomatoes (chopped)
6. 1/4 cup Cotija Cheese (crumbled)*

* Make this recipe vegan by substituting the cheese for Silken Tofu.

Preparation:

1. In a medium-sized saucepan, cook the quinoa according to the package instructions.
2. While the quinoa is simmering, prep the vegetables and cotija cheese (or vegan substitute).
3. Pre-heat a small skillet over a medium stove top setting and coat with olive oil cooking spray.
4. Remove the quinoa pan from heat and drain any remaining water, then set aside temporarily.
5. Combine the mushrooms, red onions and tomatoes in the skillet, then saute them until softened.
6. Remove the vegetables from heat after approximately 3-5 minutes and set aside temporarily.
7. Re-coat the skillet with cooking spray and turn the stove top burner back to a medium setting.
8. Place 1 tortilla in the skillet and spread the quinoa evenly over it, leaving 1/2″ space along the edge.
9. Add both the cotija cheese and sauteed vegetables, then place the second tortilla on top.
10. Cook the bottom tortilla for approximately 2 minutes, or until it sizzles, then flip to the other side.
11. Allow the second tortilla to cook for the same amount of time before removing from heat.
12. Once the quesadilla has cooled slightly, cut it into 8 equal-sized wedges and ENJOY, of course!

TA DA!!!

But wait…there’s more:

Serving Suggestion:

Cored avocado halves — mashed with a fork, drizzled in lime juice, then dusted with just a hint of chili powder, stevia and leftover cotija cheese — make a fabulously bold side for this Latin-inspired dish.

New Year. New Moi.

image courtesy of specialevents.com

On the off-chance that anyone will bother reading this (or, find it remotely interesting, for that matter)…behold, my Resolutions for 2015:

1. I will integrate a 30-minute yoga practice into my regular routine, starting with once per week, then gradually increasing to every day.
2. I will divorce my tendency to restrict calories and, instead, eat balanced portions of fruits, vegetables, lean proteins and whole grains.
3. I will put a small sum of money aside each month in order to afford an adventure abroad by the end of 2015 or the beginning of 2016.
4. I will learn how to play a musical instrument or explore a potential new hobby that I’ve wanted to try but have never made time for.
5. I will curb my sarcastic tongue, compulsive need for control, superiority complex and judgmental attitude in my dealings with others.
6. I will root excessive anxiety, stress or fear of the future out of my life, and focus on counting my blessings instead of uncertainties.
7. I will make a conscious effort to form new friendships in my area, as well as reconnect with old friends, with whom I’ve lost touch.
8. I will pursue professional writing opportunities, learn how to become marketable in this industry and, of course, network my ass off.
9. I will participate in the Whole-30 nutrition program at least once, which will be an extraordinary feat, considering my love for wine.
10. I will get back into the habit of regularly posting on this [sniff…sniff…all-too-often neglected] blog, at a minimum of twice per week.
11. I will become more sensitive and respectful toward my significant other’s needs, and flex my “romantic muscles” more frequently.
12. I will practice open communication with loved ones, demonstrate vulnerability and accept help, instead of  relying solely on myself.
13. I will read 5-10 classic novels from Time Magazine’s 100 All-Time Best Literary Works list, even if this makes me sound pretentious.
14. I will continue my current exercise regimen of 5 days per week–1 hour per day, focusing on a balance of cardio and strength training.
15. I will regularly attend a local Bible study and set aside between 10-15 minutes on a daily basis for spiritual “quiet time” and meditation.

Got any Resolutions of your own? Discuss…

Meal Prep: Learn It, Love It, Live It

When you plan ahead and prepare meals in advance, it’s simple to formulate a diet around whole foods and balanced nutrition.

Rather than calling for take-out, throwing together whatever’s been taking up space in your pantry or – worse yet – stopping at the drive-through window, just set aside a couple hours each week to whip up some easy-to-store-enjoy-anytime recipes. Then, simply heat your creations in the microwave as needed throughout the coming days.

I’ve compiled a list of instructions, along with corresponding visuals, to walk you through the steps of proper meal prep. The recipe below is just one example of a make-ahead meal that’s convenient, satisfying, and completely guilt-free – whether on its own as a filling lunch or as a tasty side dish for dinner.

And here’s more fabulous news: all you need to pull this off are a few basic, fresh ingredients!

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• Step 1: Chop your vegetables of choice (any veggies you have on-hand will work; I used onions, mushrooms, carrots, tomatoes, and corn).

• Step 2: Transfer the vegetables into a Tupperware container and store in the fridge while you continue with the remaining prep work.

• Step 3: Assemble your seasonings (I used olive oil and garlic) and whole-grain carb (lentils are my go-to, but quinoa or couscous will work too).

• Step 4: Rinse off the grains, transfer them into a Teflon pot, and allow them to soak in water for approximately 10 minutes.

• Step 5: Place the pot on a stove-top burner and turn the heat on high until boiling, then lower to a simmer and cover, stirring occasionally.

• Step 6: Add the seasonings (1 tsp. garlic and 1 tbsp. olive oil), then re-cover and let the mixture simmer for approximately 30 minutes.

• Step 7: Once the lentils (or another whole-grain of choice) have softened, add the vegetables you prepped earlier and stir thoroughly.

• Step 8: Allow the vegetables to simmer for approximately 10 minutes, then strain this mixture to remove any excess liquid.

• Step 9: Transfer the lentils (or another whole grain of choice) into a Tupperware container and store in the fridge until your next meal.

*** 1 16-oz. package of lentils yields at least a week’s worth of lunches/dinners. ***