Roasted sweet potatoes, grilled corn and zucchini, spiced just right and topped with a Poblano Crema, will leave you satisfied, not feeling heavy and gross. Who would have thought that the healthy could be this delicious. You won’t even miss the meat!

Ingredients!

This recipe would make even the most notorious broccoli haters, such as former President George H. W. Bush, become believers in this superfood. It’s from one of my favorite websites Cooke + Kate. What makes it so delicious? It’s a trifecta of sweet, salty and tangy. I had to try this salad … now its a staple of mine for a healthy (and packable) lunch between Pilates clients.

What makes broccoli a superfood?

Broccoli is low in calories, yet, high in protein! It contains both anti-inflammatory and anti-cancer components. It’s rich in vitamins A, C, folic acid and fiber, plus contains some B vitamins. 

If your first reaction is that don’t like the taste of raw broccoli, you can lightly steam it.

Keep in mind that the more you boil it, the less nutrients will remains. I don’t steam my broccoli for this salad because the vinaigrette breaks down the vegetable just enough to make it tasty. 

To avoid the salt, use unsalted sunflower seeds which are low in sodium, but still high in potassium.

Nuts and seeds can be high in calories, so if you are looking to maintain or lose weight, go light on the sunflower seeds seeds. 

To make this salad vegan, just omit the cheese and use a top of maple syrup instead.

Pilates mat loop resistance band. Grab your mat and loop band then click the video below!

If you don’t have a loop band, I still encourage you to try this workout. for arms you can use light hand weights (1-3lbs), a hand towel and pull the towel “apart” for both sets and legs you can do without the band!

During this time at open I challenge you to try this workout 2-3 times a week. After I started Pilates I could feel and see a difference in my body. Its worth trying.

We are only eight days into the ‘Stay-at-Home’ order here in Michigan and already I’m hearing from many of my clients that they are feeling a little unmotivated. It’s hard to completely change your routine and stay at home for such a long period of time. But, staying at home doesn’t mean, that you have to give up everything. This Pilates routine will make you feel focused, energized and will help you reach your fitness goals, even when the studio is closed.  So, let’s go! It will take you less than 10 minutes to sculpt, strengthen and stretch for a stronger, longer body.

You don’t need any equipment. Just you and a yoga/Pilates mat, if you have one.

Hundred: Laying down on back, legs together at at a 90 degree angle in the air and toes gently pointed. Pull the stomach in to avoid arching in the low back. Begin to lift head, shoulders and arms then reach legs straight out without letting the back arch. (modify by keeping legs at 90 degrees). Begin to pump arms. Inhale for 5 counts, exhale for 5 counts completing 10 rounds – 100 reps.

Single Leg Stretch: Lie on back, with legs in tabletop. Lift head and shoulders off mat with hands resting against the outside of legs. Extend one leg out on diagonal, then switch legs. Keep your core is engaged during exercise and to prevent rocking of pelvis.  20 reps (10 total).

Single leg stretch can flow right into bicycle. Still on back with legs in tabletop, now place the hands behind the head. Continue with extending one leg out on the diagonal then add the rotation of the upper body towards the flexed knee. Opposite shoulder to opposite knee. Complete 20 reps (10 total)

Spine Twist: Sitting upright, legs long and together with toes up. Arms reaching our to the sides with palms down. Relax shoulders from ears. Rotate completely, then repeat on the other side. Each time you are trying to increase rotation of the spine. Avoid shoulders creeping up towards the ears. This exercise is great for targeting obliques and mobility of the spine. Complete 3-5 on each side.

Roll Ups: Start laying down with legs together and extended along mat with feet flexed. Arms reaching over head. Start by lifting arms up towards the ceiling, slowly roll yourself up without letting the legs change. Flex over the legs reaching arms parallel to the floor. Slowly roll down. Complete 5-8 reps- don’t rush! Think about the articulation of your spine and the challenge for your core. Keep shoulders away from ears.

Hip Lifts: Start lying down on your back with knees bent. Feet should be parallel and hip distance apart. Keeping your head down lift your hips evenly and engaged your hamstrings and glutes. Complete 10 reps with 10 pulses at the top. Tones and strengths your glutes, hamstrings, and low back!

Side leg lift series: lying on your side, legs together and straight with toes gently pointed. Bottom arm can be under the head to support the neck if needed. Lower and lift the top leg while keeping the hips stacked, and core active. Complete 10 reps then added pulses at the top. Great for strengthening your outer thighs.

Pilates Pushup: the pilates pushup is slightly different from your normal pushup. Let me walk you through it. You start by standing tall then nod your chin and articulate your spine as you reach your hands to the floor keeping the weight in your feet. Walk hands out to your plank position with hands under the shoulders. From here complete 3 push ups by bending and straightening at the elbow, keeping elbows are in by your sides. Then walk hands back towards your feet and roll spine up to standing. Complete 3-5 full rounds.

There are many reasons for replacing your morning cup of coffee (or one of them) for a glass of green juice. Green juices are more nutrient dense and they have a revitalizing and refreshing effect on the body.
Green plants take in sunlight and transform it into energy and chlorophyll. That gives the plant its green color and keeps it healthy. 
Here are a few of those healthy benefits that we can enjoy: 

Low-Glycemic – Green juices have less calories and sugar than fruit juices.
Boost Energy– Green juices are high in protein which burns slower than carbohydrates. Chlorophyll-rich green vegetables increase the amount of oxygen-rich red blood cells that power your heart and body to perform it’s best.
Antioxidant effects -Vitamins and minerals concentrated in green juices smooth and nourish our intestinal lining. Chlorophyll kills bad bacteria in the GI tract.
Promotes healthy skin – The antioxidant power of green juices help to boost your immune system and fight free radials from the environment. They provide the important precursors for collagen and elastic which helps to maintain our skin’s elasticity. 
Stimulates cleansing – Squeeze in a little lemon juice to help stimulate cleansing and flush out toxins.

Note: The only downside of getting your green vegetables in the form of a juice is that juicing breaks down the fiber, so be sure to include other sources of fiber in your diet. Because the nutrients break down quickly, drink right away to get the most benefit! Don’t keep for more than a day. If you can’t drink right away or have left-over, try making a frozen green pop to enjoy later.

Apple Celery Juice

Agritourism is certainly alive outside of Quebec in the Charlevoix area, but I couldn’t help but wonder ‘Why here?” What is it that makes this region so bountiful? I discovered the answer on a hike in the Parc des Grands Jardins, a splendid natural park spanning more than 120 square miles. My climb through forests of conifer and yellow birch led me to Lac Georges and stunning views of the surrounding cliffs, Canadian Shield (the exposed portion of the continental crush underlying the majority of North America) and evidence of the meteorite that stuck this region 350 million years ago. That’s right, this region literally sits at the bottom of a crater! At 15 billion tons, the meteorite shaped part of the Laurentian Mountain Range and created a series of micro climates that serve to enrich the soil and extend the growing season. At an elevation of 3,000 feet, the Summit of Mont du Lac des Cygnes offers views of the pastoral Charlevoisien heartland – it’s a spectacular site. 

A hike like this can be challenging, especially at the end of July when the heat is on. So, after my hike I visited the Spa Nordique at Le Germain Charlevoix for some tips on how to stay hydrated and to experience the benefits of their thermal spa experience. 

A view worth hiking for.

Spa Nordique located on a farm, uses fresh herbs from the garden to create flavored water – a great alternative to juice and sugary drinks for staying hydrated in the summer heat.  Simply, blend some cucumbers, basil, lemon balm and fennel with citrus or perhaps strawberry and mine, blackberries with sage or watermelon with rosemary.  Heat waves and spa aside, proper hydration is essential for the body to function properly. In addition to being a vehicle for vitamins and minerals, water is a major component for the blood and the lymph which contains the white blood cells that make up our immune system. Given that thirst is the first sign of hydration, followed by fatigue and headache, it is always a good idea to have a source of water on hand. 

Before taking the plunge in the hot and cold outdoor pools, I decided to find out more about this Scandinavian tradition. Thermo therapy consists of a cycle of alternating hot-cold-rest periods. The circuit begins with 15 minutes in a heated pool which warms the body and begins to open pores. This is followed by a  10 to 15 minutes soak in the hot tub which increases sweat and and draws out the toxins. The cold water plunge stimulates your metabolic rate stimulating your immune system and the production of white blood cells. Even if it’s just 2 to 10 seconds, the cold plunge helps to close pores and rinse off negative toxins. The shocking sensation of of a hot and cold treatment increases the rate of blood flow. It creates internal heat – which is endorphins – that’s energy. At the final rest allows your body to return to its regular state.

Ditch the store bought trail mix and make your own! 

Whether you are hitting the trails skiing, running, hiking or just feeling that mid-afternoon lull, trail mix is the ideal snack to boost your energy fast. Sadly, many of us avoid trail mix because it has gotten a bad rap as high in calories and fat content. While it’s true that most store-bought trail mixes are loaded with sugar and artificial ingredients, making your own trail mix can be less expensive, simple, and a lot more healthy!

Trail mix is generally composed of four main ingredients: nuts; seeds; fruit; and fun stuff. There are many benefits of adding nuts and seeds to our diet. Nuts are one of nature’s richest foods. The omega-3 fatty acids, protein and fiber in nuts helps us to feel full and satisfied longer. They are a heart healthy source of fat which our bodies need for energy, vitamin absorption, cell building and insulation. Nuts and seeds also provide us with good-quality protein, vitamins and minerals. Be sure to select nuts and seeds that are unsalted and either raw or dry-roasted. Nuts that are purchased ‘pre-roasted’ are cooked at high temperatures that destroy nutrients and contain unhealthy denatured oils and excess sodium. 

 Nuts are one of nature’s richest foods. They provide a good-quality of protein and are higher in fat than seeds. Almonds, brazil nuts, hazelnuts and peanuts are an excellent source of vitamin E. Most nuts have a general cross section of B vitamins and are well endowed with the minerals calcium, iron, magnesium, potassium, zinc and other trace minerals. 

I generally, include two different kinds of nuts in my trail mix, about 3/4 cups of each. Almonds, cashews and pistachios are good choice if you are looking to reduce calories, while Macadamia nuts and pecans have the most calories. Almonds, Brazil nuts, hazelnuts and peanuts are all excellent sources of vitamin E for skins and eye health. 

Seeds are rich in minerals, iron, and zinc. I love to add pumpkin seeds because they provide a strong source of magnesium and and zinc. They are a great source of protein and contain a good balance of amino acids. They are also high in iron, as well as calcium and phosphorus. For people with high blood pressure, unsalted sunflower seeds are very high in potassium and low in sodium. 

Dried fruit is delicious and can boost low blood sugar after physical activity.  Look for a brand that does not have added sugars or preservatives? With the right choice, dried fruit can be a good source of fiber, antioxidants, calcium and vitamins. Often, dried fruit is coated with sugar, so select fruits that are unsweetened or sweetened in 100% fruit juice, and avoid those sweetened in high fructose corn syrup or other sugars. Try sprinkling a bit of sea salt over the fruit to bring out the flavor.

I like to add some fun stuff to my trail mix, but this is totally optional. Sweet and salty additions, added in moderation, can add flavor and provide a bit of a pick-me-up to tail mix. A bit of chocolate can satisfy those cravings, but look for dark chocolate with 70% cocoa and avoid milk and sugar filled chocolate. Salty treats could include mini-pretzels, air-popped popcorn, homemade granola or organic rice crackers.

After the sugar rush from Valentine’s Day, try this 15 minute Chili Kale Chip recipe. It won’t disappoint! This recipe is from one of my favorite cooks, Katie Lee. She is a cook on the Food Network as well as the author of The Comfort Table and Endless Summer. Enjoy! xxoo

Kale, as well as other leafs greens, is said to be one of the richest in nutrients of any foods in the vegetable kingdom. They are high in vitamins A and C, as well as the minerals magnesium, potassium, and iron. Leafy greens are also very well known for being a rich source of folic acid.

Have you ever wondered why fruits and vegetables come in so many colors? How we experience food, the colors, smells and taste are all the results of phytonutrients or ‘plant nutrients’.  These plant nutrients, not only give the produce its color, but they protect plants from germs, bugs, the sun’s harmful rays, and other threats. These protective properties are passed on to us when we consume whole food sources of plant nutrients. The color of fruits and vegetables give us a clue as to the specific nutrients that are beneficial to our bodies.

For example, red fruits and vegetable can help us fight certain types of cancer, reduce the risk of diabetes and heart disease, improve skin quality.

Orange and yellow fruits and vegetables can improve immune function, reduce the risk of heart disease and promote eye health and cell growth.

Green fruits and vegetables boost the immune system, help detoxify the body, and restore energy and vitality.

Blue and purple sources help us to maintain our youth, rid our bodies of inflammation and help fight cancer.

White and brown produce are a heart healthy source that help keep bones strong.

Eating an array of colorful fruits and vegetables are so important to maintaining optimal health. Yet, according to research 8 out of 10 people don’t get enough of these important plant nutrients. Create your own color palette salad plate with your favorite vegetables and fruits or try my recipe below…

Here are some examples of fruit and vegetables you can substitute for your own salad…

Red: raspberries, watermelon, apples, cranberries, cherries, grapes, red onions, beets, pomegranate.

Orange & yellow: oranges, grapefruit, lemons, mangoes, sweet potatoes, winter squash, corn, golden beets, pineapple, peaches.

Green: broccoli, kale, green onion, kiwi, zucchini, green apples, asparagus, Swiss chard, peas, Arugula, green beans.

Blue & purple: blueberries, blackberries, red (purple) grapes, egg plant, figs.

White & brown: bananas, cauliflower, potatoes, garlic, onion, mushrooms.

Surprise your Valentine (or yourself) with these amazing, low calorie (about 61 calories) cookies! February is my favorite month with extra love, my Birthday and its compact, so I absolutely love to have some treats. Enjoy! xoxo

Because this recipe uses brown sugar, rather than white, it has a dob more calcium, potassium, iron and magnesium.  The whole wheat flour has more fiber 6.4 grams per 1/2 cup (white flour has just 1/3 grams). Whole wheat is lower on the glycemic scale 51 versos 71 for white. It also has some folate, and B-vitamins, that are destroyed in the process of making white flour. Oatmeal adds B-vitamins, calcium, magnesium, phosphorus and potassium to the mix, and has a detoxifying effect.