March’s Nourishing Newsletter

VACATION TIPS: enjoy your vacation without sabotaging your health

It’s March and that means Spring Break with a vacation planned and fingers crossed warmer weather!   So how do you make your vacation as carefree as possible without sabotaging your fitness and healthy routines?   By planning ahead and being proactive rather than reactive. It has been shown that fitness gains are not lost before two+weeks, (endurance performance goes down by about 4 to 25% after 3-4 weeks in trained athletes (Bosquet and Mujika, 2012). This means you can mindfully enjoy your vacation! Just strive to keep balance with your wellness habits for this time away from home.

Here are my tried and true ways to keep healthy while vacationing:

What about your exercise….

Aim for thirty minutes of exercise once a day to move your body and stay engaged in fitness. If your hotel has a great gym then lucky you, but if you are in accommodations without a gym then here are a few ways to get going so you won’t miss a beat.

1. Music –a few playlists one for yoga and one for cardio/weight training.
2. Travel yoga mat- this comes in handy for yoga and doing circuits. https://www.amazon.com/Jade-Yoga-Voyager-Mat/dp/B01AGWGJZQ/ref=pd_sbs_200_3?_encoding=UTF8&pd_rd_i=B01AGWGJZQ&pd_rd_r=89HCW89KQ5N0EFV97062&pd_rd_w=YBXlH&pd_rd_wg=c7hqK&refRID=89HCW89KQ5N0EFV97062
3. IPAD to stream yoga or fitness videos. I like YogaUOnline and Grokker for Yoga and Kettlebell workouts.
4. Rubber resistance band to do different exercises (shoulder presses, biceps curls, rows, glutes and many more).
5. Jump rope – do a full body workout circuit and add in jump rope and jumping jacks for a cardio boost.
6. Swim cap and goggles if appropriate.
7. Sneakers – walk to explore your surroundings and get your steps in.

What about your diet…..

Of course you should enjoy your vacation and let loose a little. But don’t make it a train wreck. We need to keep our bowels moving with plenty of fiber and probiotics, we need to get our healthy fats in and we need to have easy to pack snacks (aim for less than 200 calories in a snack) which will keep us from eating the wrong things at meal time. You can easily make meals out of the below suggestion or add ingredients in for extra nutrition.

1. Water bottle – keep it full
2. Individual servings of nut butters (Artisana and Justin’s) to put on your fresh fruits and veggies. https://www.amazon.com/Artisana-Organics-Butters-Squeeze-Certified/dp/B06ZY4TKJ3/ref=sr_1_1_s_it?s=grocery&ie=UTF8&qid=1518897076&sr=1-1&keywords=artisana+packs&dpID=51XdRcITvEL&preST=_SY300_QL70_&dpSrc=srch
3. Ground flax and chia seeds to throw in your oatmeal or smoothies. https://www.amazon.com/Carrington-Farms-Gluten-Organic-Packaging/dp/B00VLEANNS/ref=pd_sbs_121_2?_encoding=UTF8&pd_rd_i=B008P0BKG0&pd_rd_r=CQ0VCP3RQEEJ652R710C&pd_rd_w=Djho6&pd_rd_wg=PV0so&refRID=CQ0VCP3RQEEJ652R710C&th=1
4. Pieces of 70% dark chocolate – better than eating a whole desert every night. One or two nights a week max for a restaurant desert, but a few pieces of dark chocolate a night is fine.
5. Kale chips – great snacks and easy to find in your local grocery store.
6. Epic bars – high quality protein snacks. https://www.amazon.com/Epic-Natural-Chicken-Sriracha-ounce/dp/B00V4KWGEI/ref=sr_1_4_s_it?s=grocery&ie=UTF8&qid=1518897140&sr=1-4&keywords=epic%2Bbars&dpID=51h4ky7ox3L&preST=_SY300_QL70_&dpSrc=srch&th=1
7. RX bars, Kind bars or Go Macro bars- look for low sugar, good protein and fats to sustain you in between meals.
8. Nuts, dried chickpeas, shredded coconut – healthy fats and fiber to use as salad toppings or snacks.
9. Teas – every night wind down with a cup of chamomile or peppermint tea.
10. Hummus cups, cut up celery, carrots for the plane or car when replacing a meal.

What about your beauty routine….

My travel skin care bag is often as bulky as my clothes are on a sunny vacation. For some reason I have more time to enjoy a shower and get ready on a vacation so I make the most of it by bringing along products that make me feel and look my best.

Here are some great items to take as long as a few must-haves.

1. Sunscreen – look for a physical block and bring plenty of it http://www.sanitas-skincare.com/shop/sun-protection
2. A wide-brimmed hat and a white long sleeve waterproof shirt to keep covered.
3. Exfoliating and hydrating face masks- if you are away for a week or more bring one of both. Keep your sample packets during the year to utilize for vacations.
4. Travel size beauty products – find a company you love who sells travel size beauty products. ( http://www.sanitas-skincare.com/store/sensitive-kit ).
5. Aloe Vera – great to hydrate the skin and to keep on hand for the dreaded over exposure of sun.
6. Essential oils – lavender, peppermint, tea tree, thieves.   Lavender for sleep, burns, blemishes; peppermint for GI upset or headaches; tea-tree for blemishes, rashes; thieves for immunity.
7. Moroccan Oil hair treatment- great for fly-away’s and combats dehydrated, dry hair that comes with the sun, wind and ocean.  https://www.moroccanoil.com/us_en/hair-care-moroccanoil-treatment-original-us
8. Topical C – super moisturizer, speeds recovery of scabs, scars and burns; soothes wind and sunburns. (http://www.sanitas-skincare.com/store/topical-c )
9. A beautiful smelling soap or shower gel and body lotion that is SLS and Paraben free.

What supplements to take…..

No one wants to get sick, especially when you are on vacation. It seems the week before we leave we are so busy and inevitably get run down. Then we get exposed to numerous bacteria and virus germs in the airports and airplanes. So be extra mindful before you leave to eat well, rest and take your supplements. Don’t skip on this because this vacation is long overdue.

1. Probiotics – take a multi-strain, shelf-stable brand like BioKult daily https://www.amazon.com/Bio-Kult-Advanced-Probiotic-Multi-Strain-Capsules/dp/B004SGO4DG/ref=sr_1_4_s_it?s=hpc&ie=UTF8&qid=1518896248&sr=1-4&keywords=bio%2Bkult%2Bprobiotic&dpID=510C9OyhDTL&preST=_SY300_QL70_&dpSrc=srch&th=1
2. Activated Charcoal – always on hand for GI upsets, overindulge in alcohol and/or food poisoning.
3. Vitamin C – critical while traveling. Take 1000mg of an ester’d C daily.
4. Digestive enzymes – very helpful when eating rich foods or multiple meals away from home.
5. Calm- magnesium supplement that helps sleep, bowels, muscle aches and pains. Take nightly with your tea. https://www.amazon.com/Natural-Vitality-Stress-Raspberry-flavor/dp/B001MJT6IA/ref=sr_1_fkmr0_1_a_it?ie=UTF8&qid=1518896144&sr=8-1-fkmr0&keywords=calm%2Bmagnesium%2Bpowder%2Btravel%2Bpackets&th=1
6. Multi Vitamin – keeps you on track with all of your micronutrient needs.
7. Fiber – its hard to get the recommended fiber intake of 25 grams per day when traveling so bring some fiber packets to boost your intake. https://www.amazon.com/dp/B00024D5IS/ref=psdc_3774101_t1_B07743LDYM?th=1
8. Green powder- alkalines and detoxifies- throw in your fiber drink, smoothie or juice.
9. Arnica –for bruising, swelling and inflammation. https://www.amazon.com/Boiron-Arnicare-Tablets-Homeopathic-Remedy/dp/B006I7IUUQ/ref=sr_1_6_s_it?s=hpc&ie=UTF8&qid=1519070912&sr=1-6&keywords=arnica%2Btablets&dpID=51ncQYr9DzL&preST=_SY300_QL70_&dpSrc=srch&th=1
10. Collagen peptides – get extra amino acids and keep hair, nails and skin glowing. Add to a hot drink at night for better sleep and an easy tummy in the morning. https://www.amazon.com/Vital-Proteins-Grass-Fed-Collagen-Peptide/dp/B01INLL70O/ref=sr_1_9_s_it?s=hpc&ie=UTF8&qid=1518896201&sr=1-9&keywords=vital+proteins+collagen+peptides
11. Elderberry extract- either in the lozenge form or tincture to help prevent illness.

Just a little more preparation and maybe a bigger suitcase but you will be so happy you have kept your families bodies and minds healthy and happy. Enjoy, have fun and here’s to a great vacation!

 

UPCOMING NOURISH YOUR HEALTH CLASS AND MARCH’S RECIPES

Clean Eating Program: April 2-29th

Let me start by defining what clean eating means to me, and how I went about designing a clean eating program. Clean eating follows these principles:

• A diet based on seasonal, colorful, nutrient-dense foods.
• More alkaline forming foods versus acidic forming foods.
• These meals include vegetables cooked or “dressed” with healthy fats, a smart amount of high-quality protein and low-glycemic carbohydrates.
• Food that makes you feel good, light and “clean”
• No refined flours or grains, no added sugars, no trans-fats, no gluten, no nitrates, chemical additives, colors or dyes, no GMO’s, no over processed foods.
• Limited dairy: only hormone-free, full-fat goat or sheep’s milk cheeses, ghee and or raw cow’s milk products.

During this clean eating program you do cook the majority of your own food. The purpose of this is a) so you know what is in your food b) you understand what it takes to keep yourself well fed c) you will form new habits food prepping and cooking that will go beyond the 30 days d) you rekindle or find the pleasure of cooking your own healthful meals.

I supply weekly menus with corresponding recipes and a grocery lists.  The meal plan will have two meals a day, (breakfast and dinner) and two snack options.  You will have carryover meals that will serve as the next days lunch or give space to provide an opportunity for an away from home meal.

The cost for this program is $140 for four weeks.  Weekly menus are emailed by Friday afternoon so you can shop and food prep over the weekend.   You will receive two 30-minute phone-coaching sessions during the program for Q&A and support.

Benefits:

• Weight loss
• Better sleep
• Clearer skin
• Lowered blood pressure and cholesterol
• Improved eating habits

Testimonials from prior Clean Eating Program clients:

“I really enjoyed trying new ingredients and recipes and it made me happy to be including higher quality foods in meals for both myself and my family. It was great to have leftovers so often”.

“I tried out new and diverse recipes. I did more meal prep and got my eating back on track.”

Example Recipes from my Clean Eating Program:

Simple Spinach and Butternut Squash Daal

Prep Time: 10 mins | Cook Time: 30 mins | Servings: Serves: 4

Ingredients: 1 cup red lentils, 1 cup diced butternut squash, 3 tablespoons olive oil, ¼ cup chopped red onion, 1 inch ginger, minced, 2 garlic cloves, minced, ¼ teaspoon ground turmeric, 1 teaspoon salt, 1 fresh red chilli, 1 teaspoon cumin seeds, 4 cups raw spinach OPTIONAL, 1 handful of fresh curry leaves, 1 teaspoon mustard seeds

Directions: Rinse lentils well using a mesh strainer.  In a medium-hot skillet, sauté chopped onions and garlic in the olive oil for about 5 minutes. Add rinsed lentils, ginger, turmeric, sea salt, cumin seeds, and red chili. Add optional mustard and curry leaves here as well.  Cover this mixture with about 1 inch of water and bring to a boil, continue adding water 1 cup at a time (or you may use vegetable stock) and stir occasionally until the water is absorbed and the lentils are cooked until soft and tender. Add in butternut squash after about 10 minutes. This whole cooking process will take up to 30 minutes. Once lentils are soft, add in raw spinach and cook down for another 5 minutes.

To serve: serve on a bed of basmati rice, or Cauliflower Rice. Garnish with fresh lime, cilantro, parsley, extra red chili slices, and any proteins you enjoy.

Notes: For added flavor, use vegetable or chicken stock instead of filtered water during the cooking process

Source: http://nutritionstripped.com/simple-spinach-butternut-squash-daal/

Colorful Beet Salad with Carrot, Quinoa & Spinach

Prep Time: 30 mins | Cook Time: 15 mins | Servings: 2 to 4 salads

Ingredients: Salad ½ cup uncooked quinoa, rinsed, 1 cup frozen organic edamame, ⅓ cup slivered almonds or pepitas, 1 medium raw beet, peeled, 1 medium-to-large carrot peeled, 2 cups packed baby spinach or arugula, roughly chopped, 1 avocado, cubed

Vinaigrette, 3 tbsp. apple cider vinegar, 2 tbsp. lime or lemon juice, 2 tbsp. olive oil, 1 tbsp. chopped fresh mint or cilantro, 1 tbsp. honey or maple syrup, 1 teaspoon Dijon mustard, ¼ teaspoon salt, Freshly ground black pepper, to taste

Directions: Cook the quinoa: First, rinse the quinoa in a fine mesh colander under running water for a minute or two. In a medium-sized pot, combine the rinsed quinoa and 1 cup water. Bring the mixture to a gentle boil, then cover the pot, reduce heat to a simmer and cook for 15 minutes. Remove the quinoa from heat and let it rest, still covered, for 5 minutes. Uncover the pot, drain off any excess water and fluff the quinoa with a fork. Set it aside to cool.

Cook the edamame: Bring a pot of water to boil, then add the frozen edamame and cook just until the beans are warmed through, about 5 minutes. Drain and set aside.

Toast the almonds or pepitas: In a small skillet over medium heat, toast the almonds or pepitas, stirring frequently, until they are fragrant and starting to turn golden on the edges, about 5 minutes. Transfer to a large serving bowl to cool.

Prepare the beet(s) and/or carrot: Chop them as finely as possible using a sharp chef’s knife OR prefferably grate them on a box grater. If you have a spiralizer, you can spiralize them using blade C, then chop the ribbons into small pieces using a sharp chef’s knife.

Whisk together all of the vinaigrette ingredients until emulsified.

Assemble the salad: In your large serving bowl, combine the toasted almonds/pepitas, cooked edamame, prepared beet(s) and/or carrot, roughly chopped spinach/arugula, cubed avocado and cooked quinoa.

Finally, drizzle dressing over the mixture (you might not need all of it) and gently toss to combine. You’ll end up with a pink salad if you toss it really well! Season to taste with salt (up to an additional ¼ teaspoon) and black pepper. Serve alone or with any proteins you enjoy..

To sign up for April’s Clean Eating Program can use this Paypal link on my website http://www.nourishyh.com/programs.html

Until April’s Nourishing Newsletter……

“Lokah Samastah Sukhino Bhavantu”  translated to mean “May all beings everywhere be happy and free, and may the thoughts, words, and actions of my own life contribute in some way to that happiness and to that freedom for all.”

Have a great month friends and enjoy your health!

XO Amanda

http://www.nourishyh.com