Stress causes are just about everywhere…

and our natural “fight or flight” stress response can sometimes go a little overboard. This response is designed to help us avoid injury or death in emergency situations and then return to normal after we have fought or flown. However with high and constant stress causes in our society, the going back to normal doesn’t happen as often, meaning this response is ongoing and then it becomes chronic.

You may have heard of the main stress hormone, named “cortisol.”  Your adrenal glands release cortisol as a response to stress. This hormone is also naturally higher in the mornings to perk you up and get you going, and then slowly fades away through the day so you can sleep. These are good and healthy processes.

However did you know that levels of cortisol, when higher than normal are associated with belly fat, brain fog, high blood pressure, poor sleep, high blood sugar, and even low immunity?

Can you relate with any of these? If so, keep reading as I’m sure you’ll find my list of foods, nutrients and lifestyle suggestions helpful in getting you to a place where you’re enjoying lower stress hormone responses naturally!

 

Food and Nutrition changes to lower cortisol

I’ll start with what you should really get into to help reduce cortisol and wrap up with the biggest no-nos for reducing cortisol.

Water
Dehydration increases cortisol, therefore be sure you are drinking more than enough water as it appears many fall short of this, because they don’t “feel” thirsty (that’s another discussion for another day).

Tea and Dark Chocolate
Real dark chocolate (really real – not the sugar and milk kind) and tea help lower cortisol and are great in little portions as you unwind.

Remember probiotics and prebiotics!
As I mentioned in a previous post on the brain and gut connection, there is so much new research about the digestive system and it’s connection to the brain. Creating a good digestion environment with your friendly gut microbes is key! Be sure to eat probiotic rich fermented foods and get healthy doses of prebiotic fiber.

Variety
Enjoy a variety of foods that are nutrient dense as this will always improve all aspects of your health, as well as lower cortisol levels.

Now reduce these to reduce cortisol-

Sugar
This is one of the biggest causes of cortisol increase. Reducing sugar intake whether by eating or drinking is a huge step toward better health and reduced cortisol levels.

Caffeine
Caffeine in high doses is also a cause of high cortisol levels, so if coffee has a jittery or “anxious feeling” effect on you, then cut back on your coffee. I’m actually one of those that can relate to the coffee jitters, so it’s a no for me.

 

Lifestyle strategies to lower cortisol

In addition to food, here are some lifestyle techniques that will directly help you lower cortisol levels

Mindfully reduce stress 
Studies show that renewing your mind (purposefully reducing stressful thoughts, worry, control, anxiety, offense etc) reduces cortisol, so it’s time to capture you thoughts and choose life giving thoughts.

Get good exercise (but don’t overdo it).
Mindful movement and exercise is a must for your health as your body was designed to move a lot and then rest intermitently. Although the intensity of some exercises can increase cortisol levels temporarily, it can reduce overall cortisol levels; while certain types of exercise, like constant running can also increase cortisol. A variety of exercises, therefore will be of greater benefit to your health. Our clients, after working out well at the variety of classes in our studio love the pampering and restorative release of our Santu Stretch class. 

Get adequate sleep!
Getting enough sleep is seriously underrated in our modern societies, especially. Therefore, in addition to improving your health in many ways, sleep reduces cortisol levels – it’s as simple as that.

Have more fun and relax 
Getting out with nature; deep breathing; massages, and listening to relaxing music all reduce cortisol, so how about a walk outdoors; earthing or grounding (barefoot walking on natural surfaces) etc

Curb loneliness and be social
It wouldn’t just be my personality type talking when I tell you there are actually health risks involved with isolation and loneliness. Seriously, there are studies shown to support it! Spending more time with friends and family you like and who support you (and vice versa); and maintaining healthy relationships is key in reducing stress and living a longer quality of life.

 

Summary
An overactive response of the stress hormone cortisol can have many negative impacts on your health. There are several helpful ways to reduce cortisol levels naturally.

Good diet changes for reducing cortisol levels include cutting sugar and caffeine, while taking in more water, fruit, tea, dark chocolate, probiotics, and prebiotics.

Lifestyle changes are effective when it comes to lowering cortisol, therefore, get proper exercise, more sleep, relax, have more fun and engage with friends and family.

So finally, will you try these suggestions? In the comments below, let me know your favourite ways to bust the stress hormone cortisol!

RECIPE: De-stressing Chocolate pudding

 (Prebiotic and High in Fiber)

Serves 6
Ingredients:
3 ripe avocados
¼ cup cacao powder (unsweetened)
¼ cup maple syrup
½ tsp vanilla extract
1 dash salt

Instructions:
Place all ingredients into a food processor and blend until smooth.

Serve and enjoy!

Tip:
Add a little bit of cinnamon to get a deeper flavor.


References:
https://authoritynutrition.com/ways-to-lower-cortisol/
http://www.precisionnutrition.com/all-about-cortisol
https://authoritynutrition.com/16-ways-relieve-stress-anxiety/
https://www.thepaleomom.com/managing-stress/
http://www.health.harvard.edu/staying-healthy/understanding-the-stress-response
Image by Photoduet/Freepik

 


B.T.Dubs. If you haven’t had a chance to try our Passion Barre classes yet, we’d love to host you! Freedom and the sweet after burn has been spreading like a wildfire since we introduced Rancho Cucamonga to the barre! You have the option to try 3 Classes for $33 or 2 weeks of unlimited classes for $49! We match attendance points with donations to our partners who rescue women and children from human trafficking, so click here to reserve!
In Southern California, we serve Rancho Cucamonga, Upland, Fontana, Ontario, Claremont, Montclair, Corona, Eastvale, Mira Loma, Riverside, Pomona and other surrounding cities. See you at the Barre 😉

Blood Sugar…

It probably brings up thoughts of eating restrictions, medications for diabetes and insulin shots.
But simply put, blood sugar is the amount of sugar in your blood and how it measures up against the right balance you need to fuel your muscles and brain.
However, blood sugar fluctuates quite a bit. And that fluctuation is the natural balancing act of the things that cause it to increase and those that cause it decrease.

Consuming foods with sugars or starches (carbs/carbohydrates) causes your digestive system to absorb sugar into your blood. After the carbs have been ingested and broken down into simple sugars, your body then stabilizes blood sugar by secreting Insulin. This hormone, Insulin, then allows excess sugar to get out of your bloodstream and into your muscle cells and other tissues for energy usage.

Why do I need to keep my blood sugar stable?

Your body needs your blood sugar level optimized. It needs it high enough to where you’re not experiencing light-headedness, fatigue or irritability. And it should be low enough to where your system isn’t going haywire to get rid of excess sugar from your blood.

Now the term “hypoglycemia” refers to when blood sugar is too low, and the term “hyperglycemia” refers to when it’s too high. Overextended periods of elevated blood sugar levels (known as chronic hyperglycemia) could cause “insulin resistance.”

Insulin resistance occurs when cells are so burdened with the excess insulin that they get desensitized and stop responding (ignore/resist) to it, and that causes blood sugar levels to remain too high.

Both of these, Insulin resistance and chronic hyperglycemia, can eventually cause diabetes.
Let’s take a look at how you can optimize your lifestyle and revive your diet to maintain your blood sugar stability

Food for stabilizing blood sugar

The simplest way to blood sugar balance is for you to reduce the amount of refined sugars and starches you eat. You can pick out the culprits quickly by ridding yourself of sweet drinks (“diet” drinks included); and eating smaller portions of desserts and sweet snacks.

The next great way is by consuming more fiber. Fiber is helpful in slowing down the absorption of sugar from your meal. It reduces that “spike” you may have heard of or experienced in blood sugar levels. You’ll find plenty of fiber in plant based foods like whole (complete and raw; not broken down or processed) fruits and vegetables, nuts and seeds.

FUN SCOOP: It has been shown that the spice, Cinnamon, helps your cells increase insulin sensitivity. In addition, it’s a yummy spice that can be used in place of sugar. And yes, it’s included in the recipe below.

The Ultimate Lifestyle for stabilizing blood sugar

Enjoy exercise, rest from stress and sleep!

Exercise helps to improve insulin sensitivity; training your cells not to ignore insulin’s order to remove excess sugar from the blood. Additionally, your muscles use up the sugar they absorbed from your blood when you exercise. Hopefully this intentional movement/good exercise is something you’re already convinced about.

It may not be news to you that stress also affects your blood sugar levels, or is it? Stress hormones increase your blood sugar levels with the “fight or flight” stress response. And if that is the case, guess what fuel your brain and muscles use to “fight” or “flee”? Exactly! Under stress, signals send for a release of stored forms of sugar to be sent back into the bloodstream, increasing blood sugar levels.  

So, reduce stress, manage it and/or your response to it more effectively. Simple tips are prayer, reflection/meditation, deep breathing, gentle movement, nature walks, and simply adding more of what you enjoy to your schedule.

Sleep is a crucial, but often overlooked matter when it comes to maintaing good blood sugar levels. Sleep also goes right along with stress, because when you don’t get enough quality sleep, you’re likely to release stress hormones, experience an increase in appetite, and also get sugar cravings.

Make quality and length of  sleep priority – it will do your blood sugar, along with the rest of your physical and mental health, a whole lot of good.

Conclusion
Your body is like a system on a continuous 24-hour duty to keep your blood sugar stable. It has the mechanisms in place to do this, however those can get tired (resistant). Prolonged blood sugar issues can cause trouble, but there are plenty of nutrition and lifestyle strategies you can make to help maintain healthy blood sugar levels. Minimize excess carbs in your diet; eat more fiber; exercise, reduce stress, and improve your sleep quality. These are all key to your health overall and blood sugar stability.

RECIPE: Apple Cinnamon Yum

 (Blood sugar balancer)

Serves 4
Ingredients:
2 Apples, chopped
1 Tbsp coconut oil
½ Tsp ground cinnamon
⅛ Tsp sea salt
¼ Tsp vanilla extract

Instructions:
1. Place chopped apples into a small saucepan with 2 tbsp water. Cover and cook over medium heat, stirring occasionally. After about 5 minutes the apples will become slightly soft, and water will be absorbed.
2. Add 1 tbsp coconut oil. Stir apples and oil together.
3. Cook for another 5 minutes, stirring every minute or so.
4. Add cinnamon, salt, and vanilla. Stir well.
5. Cook for another few minutes, stirring until the apples reach your desired softness!

Serve and enjoy!

Tip:
Keep the apple peel on! It keeps the fiber content higher, which is even better for stabilizing your blood sugar.


References:
https://authoritynutrition.com/15-ways-to-lower-blood-sugar/
http://www.precisionnutrition.com/research-review-blood-sugar
Image by Javi_Indy/Freepik

 


B.T.Dubs. If you haven’t had a chance to try our Passion Barre classes yet, we’d love to host you! Freedom and the sweet after burn has been spreading like a wildfire since we introduced Rancho Cucamonga to the barre! You have the option to try 3 Classes for $33 or 2 weeks of unlimited classes for $49! We match attendance points with donations to our partners who rescue women and children from human trafficking, so click here to reserve!
In Southern California, we serve Rancho Cucamonga, Upland, Fontana, Ontario, Claremont, Montclair, Corona, Eastvale, Mira Loma, Riverside, Pomona and other surrounding cities. See you at the Barre 😉

Maybe you’ve heard of this skin glowing, stretchmark reducer and cellulite zapper; but did you know you could also eat Raw African Shea Butter? It’s certainly a common practice in some of the regions it’s sourced from, but not so much in the western world.

REAL Raw African Shea Butter’s been coming up a lot in my circle and rightfully so, because I swear by it, haha!

From pregnancy stretchmark prevention to using it as a real nipple balm; to killing off a nasty sore throat when I warmed it up and ingested it (advise courtesy of my 80 year old Yoruba mother), it’s all I use along with coconut oil and certain essential oils for hair and skin moisture. #savings #realsimplicity #removetoxins 🙂
So of course, we started stocking it in our boutique!

Just a little bit of what Shea Butter does:

-Provides Anti Aging benefits
-Reduces stretch marks, scars and cellulite
-It’s great for hair, skin and nails,
-Protects babies from diaper rashes
-Protects nipples from soreness and cracking from breastfeeding
-Relieves winter dry kin, sunburn, wind burn.

The Raw African Shea butter from the African Shea Tree is extremely high in antioxidants and essential fatty acids that help keep your cellular structure youthful and lubricated.

-Now much about beauty is most effective from inside out, so when you ingest it by adding a spoon to your smoothie, taking it straight or cooking with it, you’ll be getting those healing super food and healthy fat compounds working in your body. If you take it straught, it smells and tastes like a tree though.
And no, I haven’t tried to eat a tree before 😉

-Also, the quality of the source matters of course.

-Try it, or at least give it a shot for your skin and hair and let yourself glow, feel soft and smooth “like a baby’s bottom.” 😁😁😁💝

Dr. Axe shares a little more on it here:

So what do you think? Have you used Raw Shea Butter before? Will you try it internally? Leave me a comment below!


B.T.Dubs. If you haven’t had a chance to try our Passion Barre classes yet, we’d love to host you! Freedom and the sweet after burn has been spreading like a wildfire since we introduced Rancho Cucamonga to the barre! You have the option to try 3 Classes for $33 or 2 weeks of unlimited classes for $49! We match attendance points with donations to our partners who rescue women and children from human trafficking, so click here to reserve!
In Southern California, we serve Rancho Cucamonga, Upland, Fontana, Ontario, Claremont, Montclair, Corona, Eastvale, Mira Loma, Riverside, Pomona and other surrounding cities. See you at the Barre 😉

The Brain and Gut Connection; and Ways to Feed Your Brain

Have you heard it said before that your gut is your “second brain”? Well if you haven’t yet, you’re going to be riveted and liberated to learn a number of things about the connection between your brain and  gut; how it affects not just your weight-loss journey but your physical and mental health. So when you tune in to topics on “digestive health” this is actually it!

With new discoveries about the vagus nerve, the enteric nervous  system, and the major influence your gut microbes can have, it’s more obvious now that what you consume feeds not just your body but also  affects the brain. It’s pretty amazing, but really not so surprising.

So what is this “gut-brain connection” exactly?

It’s quite complex, and to be transparent, there’s still much to be learned about it. I mean Hippocrates (the “Father of Modern Medicine”) said over a couple of thousands of years ago,

“all disease begins in the gut.”

We’re really starting to realize how right he was. It appears there are multiple things working together, like:
•The Vagus nerve, which links the gastrointestinal system (the gut) to the brain.
•The Enteric Nervous System (also known as the “second brain”) which helps complex intricacies of the flow of digestion with little or no involvement from the brain itself.
•The huge amount of neurotransmitters produced by the actual gut.
•The great part of the immune system that is actually in the gut, which can also travel all through the body.
•The communication and interactions sent by gastrointestinal microbes.

It’s all rather complex, but still seriously incredible!
So I’ll do a quick overview on these areas and close off with a yummy recipe!

The Vagus nerve

This is the nerve that runs directly from the gut to the brain. And 90% of the direction of that gut brain transmission is, as you might have guessed by now, not from your brain to your gut (what we thought before), but rather, from your gut up to your brain!

The Enteric nervous system and neurotransmitters

Now you might have wondered earlier why the Enteric nervous system is also referred to as your second brain. Well it’s because, believe it or not, the gut has more nerves than your spinal cord – wow!

And when you really think of the complexity of the digestive process from nutrient absorption, blood flow, digestive enzymes and so on, it would really need to be executed by a “smart and brainy” system.
So how do all these nerves and communicate with each other as well as other cells? By these chemical messengers called “neurotransmitters”.
Interestingly enough, several of the neurotransmitters that strongly affect our mood come from the gut! As in your gut produces a whopping 95% of serotonin, as opposed to your brain!

The immune system of the gut

It should now make total sense that since what we eat and drink are a primary way for disease-causing organisms to get into the body, then much of our defense system would be located in the same gastrointestinal system that the foods and drinks pass through, right? That’s why 75% percent of our immune system is in our gut!
Now we’ve also gathered that these immune cells can move all through the body and then cause inflammation pretty much anywhere.
So if something present in the gut “triggers or activates” them, they could also wreak havoc in several places in the body – with potential to even cause inflammation in the brain.

Gastrointestinal microbes

Doing amazing things from helping you digest certain foods, produce certain vitamins,
and even help in the regulation of inflammation – These bacteria are your friendly gut residents. Still counting, you have billions of them happily living in your gut.
But increasing evidence is continuously showing that changes in your gut microbiota impacts your
mood, and even more seriously, your mental health.

How do these all work together for brain health then?

As I mentioned earlier everyone familiar and sharing on this topic should tell you that studies are continuing so we can learn more, as we really don’t know most of what there is to know yet.

I mean this area was completely dark for so long and what we know so far is already pretty incredible.

And this is becoming quite clear: A healthy gut goes hand-in-hand with a healthy brain!
So then, how should you feed your brain?
As with all building blocks of real food nutrition, a fun variety of nutrient-dense and minimally-processed foods including those that bring in the sour/fermented and bitter tastes are always necessary, as nutrients do not work in isolation.

Building on that, you may also consider two things: more fiber and omega-3 fats.
Fiber (found in fruits, vegetables, nuts and seeds) help to feed your very useful gut microbes.
And Omega-3 fats (in fatty fish, walnuts, algae, and seeds like flax, chia, and hemp) are strong inflammation-lowering brain boosters. Additionally, these factors alone will also support and train your brain to reaching and maintaining a healthy weight.

Try out the yummy recipe below that includes some great fiber and Omega-3 fatty acids.

RECIPE: Blueberry Hemp Overnight Oats

 (Gut food fibre, Brain food omega-3)

Serves 2
Ingredients:
-1 cup, blueberries (fresh or frozen)
-1 cup, oats (gluten-free)
-1 cup, almond milk
-1 tablespoon, chia seeds
-2 tablespoons, hemp seeds
-½ teaspoon, cinnamon
-1 banana, sliced
-¼ cup chopped walnuts

Instructions:
1. Blend blueberries in the food processor until smooth.
2. Mix blueberries, oats, almond milk, chia seeds, hemp seeds in a bowl with a lid.
Let set in fridge overnight.
3. Split into two bowls and top with cinnamon, banana, and walnuts.

Serve & enjoy!

Tip:
Your gut microbes love to eat the fiber in the blueberries, oats, seeds, and nuts. Meanwhile,
your brain loves the omega-3 fats in the seeds and nuts.


References:
http://www.health.harvard.edu/blog/nutritional-psychiatry- your-brain- on-food- 201511168626
http://www.hopkinsmedicine.org/health/healthy_aging/healthy_body/the-brain- gut-connection
http://www.precisionnutrition.com/all-about- probiotics
http://www.precisionnutrition.com/fix-gut- fix-health
http://neurotrition.ca/blog/your-gut- bugs-what- they-eat- and-7- ways-feed- them
Image by Nicola Fawcett (Own work) [CC BY-SA 4.0], via Wikimedia Commons


B.T.Dubs. If you haven’t had a chance to try our Passion Barre classes yet, we’d love to host you! Freedom and the sweet after burn has been spreading like a wildfire since we introduced Rancho Cucamonga to the barre! You have the option to try 3 Classes for $33 or 2 weeks of unlimited classes for $49! We match attendance points with donations to our partners who rescue women and children from human trafficking, so click here to reserve!
In Southern California, we serve Rancho Cucamonga, Upland, Fontana, Ontario, Claremont, Montclair, Corona, Eastvale, Mira Loma, Riverside, Pomona and other surrounding cities. See you at the Barre 😉

We’d love an opportunity to thank and appreciate you as part of our Passion Barre tribe –
So join us on Friday, September 22 at 7PM, for a free and fun Roll & Release open house workshop – relieve stress, roll out tension, and release fascia around the muscles. PLUS, enjoy free sample massages & go home with your own free Essential oil blend – (Mmm, exhale)!

ON FRIDAY, SEPTEMBER 22 at 7PM
-Discover several areas in your body that can benefit from a roller ball gravity massage

PLUS
-Get pampered with mini massages!
-Enjoy a gift from us – craft and go home with your own personal purse sized blend as you learn about the powerful and healing qualities of plant based medicine through Essential Oils and Aromatherapy.
-Get inspired in your journey of transformation learning from key guests making a difference in their world
-Bring a guest and they get a chance to win an introductory package to Passion Barre!
Have them RSVP below

And remember to RSVP yourself, space is limited and this workshop always fills up quickly 😉

Doors open at 6:45PM

 


B.T.Dubs. If you haven’t had a chance to try our Passion Barre classes yet, we’d love to host you! Freedom and the sweet after burn has been spreading like a wildfire since we introduced Rancho Cucamonga to the barre! You have the option to try 3 Classes for $33 or 2 weeks of unlimited classes for $49! We match attendance points with donations to our partners who rescue women and children from human trafficking, so click here to reserve!
In Southern California, we serve Rancho Cucamonga, Upland, Fontana, Ontario, Claremont, Montclair, Corona, Eastvale, Mira Loma, Riverside, Pomona and other surrounding cities. See you at the Barre 😉

Weight loss myths (in the form of advice) are so common (and contentious) now!
And these opinions, which are constantly in competition with one another, are everywhere.
So let’s just forget about who is right, and focus on what is right. What gets you and I results is what we’re going to focus on in this post.

We respect you and your potential too much to make empty promises and sell you on things that simply don’t work.
And because there are quite a few weight loss myths out there, I’ll share just a few and simple to debunk theories that I’ve come across in my years of practice.

Myth: “Calories are the cause of weight gain, therefore fewer calories cause weight loss”

Calories are important for weight loss. If you eat and absorb a ton more than you use, then your body’s wisdom will store some for later. Calories do matter.

But, they are not the “end-all and be-all” of weight loss. They’re important, but they’re the symptom, not the cause. Let’s think about the reasons people eat more calories. Let’s focus on the causes.

People eat too many calories, not because they’re hungry, but because they feel sad, lonely, or bored. Or maybe because they’re tired or stressed. Or maybe even because they’re happy and celebrating.  And all these feelings interact with our gastrointestinal, nervous and hormonal systems; all of which influence our calorie intake. Calories also have differing qualities and that too will influence our body’s response.

Myth: “Eat less, move more”

Well, then we must all in be in great shape, right? I mean people have been giving out this myth (in the form of advice) for years.

The premise of this is based on the above myth that calories in minus calories out equals your weight. So, eat fewer calories, and burn off more calories (because human physiology is a simple math equation, right?). No.

Also, a very close relative of this myth is also the “It doesn’t matter what I eat as long as I just “work it off” myth. 
Even if people can happily and sustainably follow this advice (which they can’t); it completely negates other factors that contribute to weight problems. Things like the causes of overeating we mentioned above. The quality of the food. And not to mention our genetics; pre-existing health conditions; or our exposure to toxins and compounds that are “obesogenic.”

Myth: “A calorie is a calorie”

Can we just knock this one off already?

Research confirms that several caloric components of food differ from others. For example, the “thermic effect of food” (TEF) is that some nutrients require calories to be metabolized. They can slightly increase your metabolism, just by eating them.

For instance, when you metabolize protein you basically burn more calories than when you metabolize carbohydrates. Proteins and carbohydrates both have 4 calories/gram; but, the TEF of protein = 15–30%; and the TEF for carbohydrates = 5–10%.

Here’s another instance in which a calorie is not a calorie. Different fats are metabolized differently as well. Medium chain triglycerides (fatty acids/fat), that is, MCTs have the same 9 calories/gram that other fats do; but, they’re metabolized by the liver before getting into the bloodstream and therefore aren’t utilized or stored the same way as other fats.
#acalorieisnotacalorie

Myth: “Buy this one and only magic supplement/tea/food/potion to lose weight”

There isn’t one magic pill for weight loss. No supplement, tea, food, or other potion will do the trick all by itself.

There are products that make these claims, and they’re full of garbage (or shall I say “marketing gold?”). The things you will lose are your money, maybe a little weight for a little time and possibly your health and hope. Please don’t buy into this myth. It insults your potential and self respect you gain from actually growing and applying long lasting principles. There is a reason most people who lose weight can’t keep it off. The real magic is in adopting a sustainable holistic and healthy approach to living your life. What you need is a long-term lifestyle makeover, not a product.

So in Conclusion:
Weight loss can be difficult indeed! And there are so many trying to make it seem like they have the only solution or the latest and greatest. However, there are solutions that we’re here to support you with as you commit to a lifestyle plan.

Once again, don’t fall for these myths saying:

  • Calories cause weight gain, and fewer calories are the path to weight loss.
  • Eat less, move more.
  • A calorie is a calorie.
  • Buy this one “magic,” one and only supplement/tea/food/potion to lose weight.

Okay, now check out this magical “weight loss salad” recipe below (I know, I know – just kidding!)

RECIPE: Kale Cucumber Salad

Myth-free, nutritious and filling

Serves 2
Ingredients:
Salad:
4 Cups, Kale, divided
1 Cup, cooked beans of your choice (white beans, chickpeas, etc.)
1 Cup, cooked quinoa, divided
1 Cucumber, sliced and divided

Cucumber Dill Dressing:
½ Cup, Tahini
½ Lemon, juiced
2 Tbsp, Dill
½ Cup, Cucumber, chopped
1 Green Onion, chopped
½ Tsp, Maple syrup
2 Dashes, salt
2 Dashes, Black pepper
¼ Tsp, Garlic, minced

Instructions:
-Divide salad ingredients into two bowls.
-Add all dressing ingredients into a food processor or blender and blend until creamy. You may need to add water to thin. Add it slowly, a tbsp at a time until desired thickness is reached.
-Add dressing to salads and gently toss.

Serve & enjoy!

Tip:
Any extra dressing can be stored in your fridge for a few days


References:
https://authoritynutrition.com/top-12-biggest-myths-about-weight-loss/
https://authoritynutrition.com/metabolism-boosting-foods/
https://authoritynutrition.com/5-chemicals-that-are-making-you-fat/


B.T.Dubs. If you haven’t had a chance to try our Passion Barre classes yet, we’d love to host you! Freedom and the sweet after burn has been spreading like a wildfire since we introduced Rancho Cucamonga to the barre! Your first trial class is only $15, or you have the option to try 3 Classes for $33. We match attendance points with donations to our partners who rescue women and children from human trafficking, so click here to reserve!
In Southern California, we serve Rancho Cucamonga, Upland, Fontana, Ontario, Claremont, Montclair, Corona, Eastvale, Mira Loma, Riverside, Pomona and other surrounding cities. See you at the Barre 😉

What are digestive enzymes?

In the technical sense, enzymes are compounds that help critical biochemical reactions to happen in your body. These reactions can be anything, from making neurotransmitters like serotonin, to burning food for energy, to breaking down food we eat into smaller pieces that our guts can absorb.

And you’ll notice they all end with “ase”.

As I just hinted, “digestive enzymes” are specifically those enzymes we use for digestion. They’re enzymes that our digestive system naturally makes and secretes when we eat.

Now, all of the “macronutrients” we eat (carbs, protein & fat) need to be broken down into their individual (smaller) parts so that we can properly absorb and digest them. They’re just too big otherwise, and if we don’t absorb them properly, we can get symptoms of fatigue, malnutrition, digestive distress, obesity, or a host of other symptoms.

It is these individual (smaller) parts that our body amazingly rearranges and uses to create other larger molecules that our body needs.

The most common digestive enzymes you’ll see on product labels are:

  • Amylase – Helps to break down starch into its sugars.
  • alpha-Galactosidase – Helps to break down specific “fermentable carbohydrates” into its sugars.
  • Lactase – Helps to break down lactose into its sugars.
  • Protease – Helps to break down protein into its amino acids.
  • Bromelain and/or Papain – Help to break down protein into its amino acids, helps to aid relaxation and reduce inflammation. (Pineapples contain a lot of Bromelain, and that’s why it’s a sweet favorite in any of my green electrolyte smoothies).
  • Lipase – Helps to break down fats into its lipids.
A little learning

Not everyone should be taking digestive enzyme supplements; and not all of them are created equal.

As a practitioner, I find that many people with digestive issues want to jump straight into using a supplement. And many times I would rather try other strategies first. Not to mention, that some supplements can be harmful if used inappropriately.

So, let’s dive into a few of the common digestive enzymes, what they do, and who should NOT take them.

So who should consider taking digestive enzymes?

I would always recommend that you see a qualified health care practitioner for an expert opinion on whether your issues can be related to digestion, and which, if any, supplements can help you.

In general, the most common digestive symptoms that enzymes may help with are bloating, cramping, and/or diarrhea. Particularly if it happens after eating certain foods (think lactose-intolerance symptoms after eating dairy). And in general, a better digestive system aids plenty in the metabolic process, hormone balance and weight loss.

One reason for these symptoms can be that food particles are not broken down properly, and the larger pieces travel further down the digestive tract to the microbiota where those little critters start breaking them down themselves. And this is definitely troublesome for certain people.

Don’t get me wrong, a healthy gut microbiota is absolutely essential for good health. And more and more research is showing just how it can affect not only our digestion, but also our immune system, and even our moods.

What do I need to know? – Medical conditions

Of course, you should read the label of any products you take, and take them as directed, especially if they’re not specifically recommended for you by your health care practitioner who knows your history.

Here are two critical things to be aware of:

1 – Digestive enzymes that break down carbohydrates into sugars are not recommended for diabetics, or pregnant/breastfeeding women.
This is because taking them breaks down more carbohydrates into sugars than your body normally would; so, anyone at risk of blood sugar issues should take caution.

2 – When it comes to enzymes that break down proteins into amino acids, there are a few people who should avoid them because of potential interactions. That is if you have an ulcer, or are taking blood-thinners or anti-inflammatories, or if you’re having surgery.

The reason is because the digestive enzymes that break down protein are thought to cause or worsen ulcers, as well as have the ability to “thin” the blood and prevent normal clotting.

What do I need to know? – Possible side effects

Using digestive enzyme supplements for a prolonged period of time may well justify an appointment with a knowledgeable practitioner. There may be strategies other than daily supplementation that can serve you better.

If you find that your symptoms get worse, or even if they don’t get better, you should probably stop using them.

Allergies are always a possiblity, so if you know or suspect you’re allergic, then you should avoid them.

And, as always, keep supplements away from children.

Before considering a digestive enzyme supplement

You shouldn’t just jump to supplementing with digestive enzymes without a proper diagnosis, or trying a few strategies first.

My first recommendation for digestive distress would be to relax more, eat slower, and chew more thoroughly. This helps to break down food and can put less stress on your digestive tract.

The second step would be to try eliminating certain troublesome foods from your diet (dairy & gluten, for example) and see if that helps.

Summary:

While many supplements are safe products, they’re not all for everyone.

I recommend that you:

  • Read your labels carefully (who should take them, how to take them, when to stop taking them).
  • If you have a medical condition or are taking medications speak with your physician or pharmacist.
  • If you want expert advice on whether a specific supplement is for you, speak with a qualified health care practitioner.

RECIPE: Tropic Digestion Smoothie

Digestive Support Food with Bromelain and Papain

Serves 1
Ingredients:

1 cup pineapple, diced

1 cup papaya, diced

1 banana, chopped

1 cup coconut milk

Ice, if desired

Instructions:

Put all ingredients (except ice) into the blender and blend. Add ice if desired.

Tip:

The levels of enzymes in whole pineapple and papaya aren’t as concentrated as taking them in a supplement; so if you’re not allergic to these delicious fruits, you can try this smoothie.


References:
https://www.dietvsdisease.org/digestive-enzyme-supplements/

http://webprod.hc-sc.gc.ca/nhpid-bdipsn/monoReq.do?id=514&lang=eng

http://webprod.hc-sc.gc.ca/nhpid-bdipsn/monoReq.do?id=516&lang=eng

http://webprod.hc-sc.gc.ca/nhpid-bdipsn/monoReq.do?id=196&lang=eng

http://webprod.hc-sc.gc.ca/nhpid-bdipsn/monoReq.do?id=508&lang=eng

http://webprod.hc-sc.gc.ca/nhpid-bdipsn/monoReq.do?id=515&lang=eng

Natural Medicines Database, Bromelain, Papain, Retrieved January 21, 2017 from

https://naturalmedicines.therapeuticresearch.com

 


B.T.Dubs. If you haven’t had a chance to try our Passion Barre classes yet, we’d love to host you! Freedom and the sweet after burn has been spreading like a wildfire since we introduced Rancho Cucamonga to the barre! Your first trial class is only $15, or you have the option to try 3 Classes for $33. We match attendance points with donations to our partners who rescue women and children from human trafficking, so click here to reserve!
In Southern California, we serve Rancho Cucamonga, Upland, Fontana, Ontario, Claremont, Montclair, Corona, Eastvale, Mira Loma, Riverside, Pomona and other surrounding cities. See you at the Barre 😉

You’ll want to snag these fabulous weight loss snacks!

Do the words “tasteless,” “cardboard,” and “completely unsatisfying,” still come up when you think of healthy weight loss snacks or food in general? Haha! It’s true that words like “weight loss” and “snacks” do come up frequently in the same sentences, but it’s time to restore the true meaning of these words!

Allow me to introduce to you some snacks that are super efficient in helping you lose weight and are still yummy. I seriously believe food is first meant to be delicious and enjoyable. Healthy food has just gotten a really bad rap while the counterfeits to real food seem like the all we have left to run back to (I’ll rant on that elsewhere)!

So you have an idea of my initial criteria, but what are the others?

They have to be nutrient-dense whole/real foods where a little goes a long way; foods that contain protein and/or fibre.

Snack #1 Fresh Fruits

Research has shown that those who include more fruit i their diet enjoy better health (no surprise there!)

Although fruits have sugar, real whole fruits (not juice or dried and sweetened) come complete with fiber, water, enzymes as well as vitamins, minerals, and antioxidants making the nutritional content great and naturally recognizable by your body for nutrient absorption, fueling for energy and digestion. Fresh fruits are also low-calorie.

Fiber will not only help in filling you up (“satiety”) but it will also manage and slow down the sugar release into your bloodstream. This will help in reducing the problematic spike in blood sugar.

There is plethora of fruit provided for us in nature and while you can enjoy them all, berries are among the fantastic in the superfood and fat-burning ranking. They go well with nuts 😉 Think hunter-gatherer style.

Tip: Regular, unsweetened frozen fruits are also an option for your fruit intake

Snack #2 – Nuts

Have you heard a lot about nuts having a lot calories and fat? It’s quite true, however they do not make you fat! Presuming we’re not talking about nuts with added processed sugars, salted, or of the honey roasted varieties – as those could probably make you fat.

And as with fruits, studies have also shown that those who include nuts in their snacks and meals tend to have a leaner physique and enjoy better health”

And also, because nuts are dense with not only fiber but protein, a little amount will go a long way in filling you up as well. They are nutrient dense as with vitamins and minerals.

Were you are that because almonds help in boosting your metabolism; is nutrient dense; and because 10% of the fat found in almonds is not absorbed by the body it is known to help you lose weight? I have them almost every day!

Tip: Get a handful of raw unsalted/unsweetened nuts into a bag or small container and toss it in your bag or purse.

Snack #3 – Chia Seeds

Chia is top in my list of favorites!

This very high fibre, nutrient-dense, seed contains protein and omega-3 fatty acids! It puts the super in superfood!

I mean when you find a simple whole food with Omega-3 and all these other essentials, I would eat it very often! Chia also provides you with antioxidants, calcium, and magnesium!

They uniquely great in hydrating as they soak up quite a bit of liquids when you let them sit for about 30 minutes or store them in water (or kombucha, kefir, real apple cider vinegar). Soaking them first is great to release it’s nutrient density and keep you from having to deal with phytic acids (the protective layer around seeds) and anti-nutrients. It makes a thick pudding when well soaked and that’ll really fill you up. I like to soak mine in some Kefir with coconut flakes and fruit. The fermented kefir also goes a long way in breaking down the Chia for digestion.

Tip: Add two tablespoons of Chia seeds in a cup with half a cup of nut milk or kefir and wait a few minutes. Add berries, nuts, and/or chopped fruit and even cinnamon and enjoy!

Snack #4 Boiled or Poached Eggs

As I’ve shared in so many other places, eggs are nutrient packed, with much of the nutrient coming from the yolk.

Eggs are also high-quality protein with vitamins and minerals. In our home, we call them protein bullets or protein balls!

Now you might be wondering about all that cholesterol talk. Well, recent, updated studies show that the cholesterol egg yolks is NOT linked to high cholesterol or an increase in the risk of heart disease!

Yes, you really read that right and that should set you free!

Tip: Keep a bunch of eggs boiled and in your fridge, ready to go, for a complete and nutritious snack! them in your fridge for a super-quick (and nutritious) snack!

Snack #5 Vegetables

Going beyond cliché knowledge, I’m sure you already know how great vegetables are for you. But how often do you think of them as snacks? Delicious and nutrient packed, let me build your excitement on why you need to include the min your snacks to go!

Veggies are great, containing fiber and hydrations power as vitamins, minerals and antioxidants. Do you see the consistent nutrient theme i hall these snack ideas?

So from chopped or baby carrots to cherry tomatoes and celery sticks that are already snack sized – rinse them easily and have them ready to go.

Tip: Have you tried almond butter with celery? Use dipping power for your veggies! Give my hummus recipe below a try!

Summary:
Take charge of your health and weight-loss goal and getting into healthy snacking. Prepare them the night or even the week before. Take my word for it – you’ll forget the words “tasteless,” like “cardboard,” or “completely unsatisfying” as your taste buds and you body start enjoying the distinct flavors and nutrient benefits.

RECIPE: Hummus

Vegetable Dip

Makes approximately 2 Cups
Ingredients:
1  can chickpeas (garbanzo beans), drained & rinsed
⅓ Cup, Tahini
1 Garlic Clove
2 Tbsp, Sesame Oil
2 Tbsp Lemon Juice
1 Dash, Salt
1 Dash, pepper

Instructions:
1. Put all ingredients into a food processor and blend until smooth. You may need to thin it out with a bit of water, so add it 1 or 2 tablespoons at a time and blend.

Tip:
Don’t like sesame? Use an avocado in place of the tahini, and olive oil in place of the sesame oil.


References:
https://authoritynutrition.com/20-most-weight-loss-friendly-foods/
https://authoritynutrition.com/foods/almonds/
http://www.precisionnutrition.com/encyclopedia/food/almonds/
https://authoritynutrition.com/is-fruit-good-or-bad-for-your-health/
https://authoritynutrition.com/foods/apples/
https://authoritynutrition.com/fresh-vs-frozen-fruit-and-vegetables/
https://authoritynutrition.com/11-proven-health-benefits-of-chia-seeds/
http://www.precisionnutrition.com/encyclopedia/food/eggs/
Image by By Peaksel (Own work) [CC BY-SA 4.0], via Wikimedia Commons
Image by Ivanna9867 (Own work) [CC BY-SA 4.0], via Wikimedia Commons

 


B.T.Dubs. If you haven’t had a chance to try our Passion Barre classes yet, we’d love to host you! Freedom and the sweet after burn has been spreading like a wildfire since we introduced Rancho Cucamonga to the barre! Your first trial class is only $15, or you have the option to try 3 Classes for $33. We match attendance points with donations to our partners who rescue women and children from human trafficking, so click here to reserve!
In Southern California, we serve Rancho Cucamonga, Upland, Fontana, Ontario, Claremont, Montclair, Corona, Eastvale, Mira Loma, Riverside, Pomona and other surrounding cities. See you at the Barre 😉

We know that a major factor in maintaining a healthy weight is your nutrition – but does it seem like you’re gaining more weight even though you haven’t changed anything in your diet?

As in you are completely certain that you haven’t given in to overeating or eating junky food, yet you’re still getting fatter?

How is that even possible, right? Oh it’s possible, but you’re not alone, and you’re certainly not losing your mind!

And there a a few reasons why:
We’re finally accepting that the concept of calories in vs calories out is way too simplistic when dealing with the issue of weight, and there’s more to the story of just the amount of food you’re eating versus what you’re working off.

What really comes into play here is that your metabolic rate is affected by things like your level of activity, food intake/quality history, body type/composition, and of course, what you eat.

So we’ll move ahead of the simplistic “eat less and exercise more” advice and learn more about underlying and powerfully subtle reasons why you may be gaining fat even though your eating habits are the same: aging process, hormones, sleep, stress.

Reason #1 The process of aging

I say “the process” because I don’t want you to “pick a number” and blame it. Obvious signs of aging can begin sooner or later depending on the support and investment into health and activity levels, right from our youth. So, interesting things can happen as we get older – energy levels may get lower than before, others may experience digestive discomfort, an increase in weight as well as here and there aches and pains.

This process can also result in changes in hormonal activity for both men and women – so all these could be a major cause of increased fat storage in and decrease in lean muscle mass. 

Understand that this happens a lot and there’s no need to feel blame or at fault at all! What’s important as we grow older is to recognize that it is an inevitable blessing (otherwise we would die young) and to focus on the several benefits of getting older as well and set your eyes on what you CAN actually do to support the aging process now.

Reason #2 Hormones

Since your thyroid is the key factor in controlling your metabolism, it can be a huge contributing factor to your gaining weight. And several things could affect it and throw it off balance.

If things get off balance with your hormones, causing it produce less, it affects your metabolism, causing it “slow down” in lay man’s terms. That of course, will cause you to gain weight even though you’re eating the same way you always have.

Expert Tip: Discuss getting your hormones tested with your doctor, and of course, try the thyroid-friendly recipe I included for you at the end of this scoop.

Reason #3 Sleep

Have you heard about all the research showing the effect sleep has on your metabolic rate? There is a lot of discoveries out there supporting this. The lack of sleep is connected with getting fatter!

And in general, getting a good nights sleep can become more difficult as we age so then we can see why one could gain weight as they get older and age.

Sleep needs differ from person to person, but  at the very least, getting between 7-9 hours of sleep every night is generally recommended to help avoid weight gain.

Did you ever think you could sleep off your weight?!

Expert Tip: Start with getting at least 7 hours of sleep each night. Implement a calming pre bedtime sleep routine to get you relaxed and prepared for quality sleep.

Reason #4 Stress

We’re all admitting it and it seems to be everywhere, but we’re not doing anything or enough about it! Stress is not to be messed around with and is not a cliche when it’s called a silent killer!

There are several things that can cause stress responses in your body – and in this context, stress hormones will not help you sustain a healthy weight or healthy habits.

Get rid of stressors (there are more areas that we can, but are sometimes afraid to, which is another stressor); and if you just can’t change your stressors you can change your response to them. And that in itself is the most powerful strategy.

Expert Tip: Try prayer and reflection. Even mindful eating and mindful activities will be helpful to stave off the overstimulation, multi tasking and mental disconnect we’ve become so used to in our society. Have you tried those adult coloring books I mentioned to you in my last post, that they’re all raving about now?

Summary:
Several factors affect your weight, even though you may have maintained the same eating habits. The process of aging, hormones, stress, and sleep are all interconnected to each other, which will contribute to weight gain in spite of having the same diet.

RECIPE: Sushi Inspired Seaweed Bowl

Thyroid-Friendly Food Based Iodine

Serves 2
Ingredients:
1 Cup, Cooked Rice
1 Avocado (thinly sliced)
½ Cucumber (diced)
½ Red Pepper (thinly sliced)
1 Green Onion (chopped)
2 Tablespoons Dried Seaweed (arame, wakame, or crumbled nori sheets)
2 Tablespoons, Sesame Seeds
3 Tablespoons, Rice Vinegar
3 Tablespoons, Gluten-Free Tamari Sauce
1 Tablespoon, Lemon Juice
1 Tablespoon, Sesame Oil
½ Garlic Clove
A dash of Salt and pepper

Instructions:

-Split the first seven ingredients into two bowls.
-Mix the rest of the ingredients together to make the dressing.
-Pour the dressing over the sushi bowls.

Serve & Enjoy!

Tip:
This is a great lunch to take on the go.  Keep dressing in a separate container so you can give it a shake before adding it onto the sushi bowl.


References:

https://authoritynutrition.com/lose-weight-in-menopause/
http://www.precisionnutrition.com/sleep-stress-and-fat-loss
Image by Berthold Werner (Own work) CC BY-SA 3.0, via Wikimedia Commons


B.T.Dubs. If you haven’t had a chance to try our Passion Barre classes yet, we’d love to host you! Freedom and the sweet after burn has been spreading like a wildfire since we introduced Rancho Cucamonga to the barre! Your first trial class is only $15, or you have the option to try 3 Classes for $33. We match attendance points with donations to our partners who rescue women and children from human trafficking, so click here to reserve!
In Southern California, we serve Rancho Cucamonga, Upland, Fontana, Ontario, Claremont, Montclair, Corona, Eastvale, Mira Loma, Riverside, Pomona and other surrounding cities. See you at the Barre 😉

 

Menopausal women – enjoy these tips before you take those prescriptions

Menopause is a stage deserving celebration just like puberty and other cycles of life. Of course, like all stages, it may be accompanied by mild to extreme discomfort or symptoms. Sometimes, these extreme symptoms for menopausal women are caused moreso from built up dietary and lifestyle choices than the menopause in itself. But “Menopause” just takes the rap for it, unfortunately.

We know that what you eat and how you move can make a HUGE improvement in some of the symptoms accompanying menopause. Not to mention how common it is for ladies to gain weight during this period. (Grr!)

We also know that eating better and moving more can help you stave off other issues like heart disease, diabetes and osteoporosis. So we’re going to look at seven strong strategies that I recommend to help you eat better and improve the way you move; to help reduce menopausal symptoms and other issues:

So first, listen to what your body is saying. For some, you may need to get to know your body all over again.

And of course, listen to what your physician suggests.

Tip #1 Boost You Water Intake

Drink more water. Really. Wait, don’t scan so quickly. You might have heard it before and it’s on the list of what you “already know.” But have you practiced it enough to enjoy the benefits?

The general consensus is to drink 8-10 glasses per day, but mores half of your body weight in ounces. And, if you don’t feel you need that much you definitely need to at least drink enough throughout the day so that you’re not thirsty – hopefully you still experience the feeling of “thirst.”

I know that’s easy to say but really it’s also easy to do.

Try having a full glass first thing in the morning before you eat or drink anything. Remember that a full glass is usually already two measured 8 ounce cups.

If you don’t like plain water, squeeze in some lemon, add a spoon of raw, organic apple cider vinegar; or add in some berries or chopped frozen fruit.

If prefer tea and herbs, that’s perfect! Simply steep some sliced lemon and/or ginger or your favorite caffeine-free herbal teabag. This, unlike several other “beverages” counts towards hydration.

I suggest keeping a large bottle or mug with you all day wherever you work so it’s always easy to grab and have sips throughout the day to make sure you’re not getting thirsty. Sometimes I simply split my hydration moments into 3-4 times a day along with meals, working with fun cups and bottles (I have a thing for them) that are no less than 24 ounces so that I can be aware of when my bathroom breaks will come up.

Second – Increase intake of real plant foods

Things like (yes, you guessed it) green, leafy, vegetables, fruits, beans, nuts and seeds. And I mean increase in major quantities here. Include them in every meal and most of your snacks.

Would you like another major reason to eat more plants?

Plant-based diets and lifestyles are associated with fewer hot flashes. Bam!

You’ll enjoy the recipe below as an “excuse-free” solution to getting more vegetables everywhere you go.

Tip #3 – High-quality proteins too!

As you add in your green, leafy vegetables and other plant based foods, remember to include good quality protein (and healthy fats) from eggs, fish, meat, nuts and seeds (and their butters).

With animal based foods, aim for quality; so try to get organic, wild, and/or pasture-raised as much as you can.

Tip #4 Cut back on these

Reducing and/or eliminating alcohol, caffeine and processed foods can have a tremendous impact on balancing your hormones naturally without the help of pharmaceutical medications.

What you do every day always matters the most! So with these increases in water intake, real plant based foods, and quality protein, you just won’t have as much room or desire for alcohol, caffeine, and processed foods with added processed sodium and refined sugar. That will revolutionize the way you feel!

Tip #5 Get Moving

Have you heard the saying that the “best exercise” is the one you will actually do? If you’re not regularly moving already, it is crucially important that you start now. Moving at least 30 minutes a day will put you at just 3.5 hours a week and over time you can increase that to 7 hours a week. You will always look back and thank yourself!

To start moving include activities like daily walking (especially outdoors in the sun, if possible), cardio blasts, strength training and stretching.

Tip # 6 – Get more than enough Sleep: 

I say more than enough because what too many consider to be “enough” is simply “not enough” and it’s chipping away at their health and life span. Seriously, you need 7-9 hours each night!

And a times, menopause can introduce sleep problems. Or rather, you may simply need more sleep once you get into menopause.

A very important strategy is to create a daily routine where you’re relaxed away from visible screens (devices like televisions, tablets, computers, cell phones etc) before your bedtime. Screen devices emit strong blue light which could prevent the release of melatonin, your sleep hormone. Try reading a book, some easy listening or soft white noise, or having a bath. It’s also important to have dim lights and preferably a completely dark room to reduce your exposure to blue light before bed. As regular indoor lighting is usually “blue light” using amber or red lights as you start to “set the mood for sleep” would be ideal. Hey you could even style some “blue-blocker” sunglasses.

Tip #7 Get into great stress relieving activities:

The choices are many, therefore do what floats your boat! Just be sure to do it regularly so that it is actually a significant measure to ward of built up stress.

Have you tried reflecting, deep breathing, or soaking yourself in a warm bath? And how about the curious new fad of painting and coloring?

Of course, you get extra credit and extra benefits when you use movement/working out as a form of stress relief.

Summary:

You now have an arsenal of great ideas to stave off those menopause symptoms naturally.

Now go ahead and make two of these mason jar salads to eliminate any excuse of not being able to get fresh veggies when you’re out and about.

RECIPE: Mason Jar Salad

Vegetables

Serves 2
Ingredients:
3 Tablespoons Almond Butter
1 Tablespoon Apple Cider Vinegar or Lemon Juice
1 Tablespoon Maple Syrup
2 Teaspoons Sesame oil
½ Granny Smith Apple (diced)
4 Radishes (sliced)
2 Celery stalks (diced)
4 Tablespoons of your favorite nuts or seeds (walnuts, slivered almonds, pumpkin seeds, etc.)
4-6 Cups of your favorite greens (spinach, kale, mixed greens, etc.)

Instructions:
-Add first four ingredients to a small bowl & whisk until smooth.
-Add apple to dressing (so it’s covered and won’t brown) and divide between two mason jars.
-Layer the radishes, celery, nuts/seeds, and greens on top and seal.
-When ready to eat shake up the jar, open and enjoy or pour it into a large bowl to mix more thoroughly.

Tip:
Wide-mouth jars work best for this ah-mazing way to bring veggies with you wherever you go!


References:
http://www.precisionnutrition.com/all-about-menopause
https://authoritynutrition.com/11-natural-menopause-tips/
https://www.nia.nih.gov/health/publication/menopause-time-change/what-can-you-do-hot-flashes-and-other-menopausal-symptoms
Image by By Peaksel (Own work) [CC BY-SA 4.0], via Wikimedia Commons


B.T.Dubs. If you haven’t had a chance to try our Passion Barre classes yet, we’d love to host you! Freedom and the sweet after burn has been spreading like a wildfire since we introduced Rancho Cucamonga to the barre! Your first trial class is only $15, or you have the option to try 3 Classes for $33. We match attendance points with donations to our partners who rescue women and children from human trafficking, so click here to reserve!
In Southern California, we serve Rancho Cucamonga, Upland, Fontana, Ontario, Claremont, Montclair, Corona, Eastvale, Mira Loma, Riverside, Pomona and other surrounding cities. See you at the Barre 😉