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 😉

 

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 😉

Maybe you love your breakfast and have your go to list of breakfast foods; or maybe you need some motivation to start eating breakfast again? Well here are some great strategies to make sure you’re getting what’s truly important out of what has been touted as the most important meal of the day.

Unknown to still too many – adding a substantial amount of protein at each meal can help with blood sugar management, metabolism and weight loss. The reason being that protein grants satiety (feeling full) longer and puts to use (burns) a lot of calories to absorb and metabolize the same protein. So I’m going to share some tips on how your can get the protein, as well as vegetables and healthy fats for your new and hopefully favorite list of breakfasts foods.

Top Breakfast Food #1: Eggs

Eggs really do reign as breakfast foods, ad for good reason!

But to clarify first – I’m not speaking about those “egg” white in a carton. I mean singing about real ,actual actual whole eggs that come in a shell and all.

Egg whites are mostly protein while the yolks are the real nutritional powerhouses. Those yolks contain vitamins, minerals, antioxidants, and healthy fats.

Eggs have been shown to help you feel full, keep you feeling fuller longer, and help to stabilize blood sugar and insulin.

Not to mention how easy it is to boil a bunch of eggs and keep them in the fridge for a “grab and go” protein “bullet” breakfast when you’re running short on time.

Also, to calm your “fears” –  the cholesterol in eggs is not associated with an increased risk of arterial or heart diseases.

One thing to consider is to try to prevent cooking the yolks at too high of a temperature because that can cause some of the cholesterol to become oxidized. It’s the oxidized cholesterol that’sunhealthy for the heart.

Top Breakfast Food #2: Nuts and/or Seeds

Nuts and seeds contain protein, healthy fats, vitamins, minerals, and fiber. Nuts and/or seeds would make a great contribution to breakfast.

You won’t be fooled by “candied” nuts, sweetened nut/seed butters, or chia “cereals” with added sugars – you know I’m talking about the real, whole, unsweetened food here.

Nuts and seeds are also the ultimate fast food if you’re running late in the mornings.  Grab a small handful of almonds, walnuts, or pumpkin seeds as you’re running out the door; you can nosh on them while you’re commuting.

Not to mention how easy it is to add a spoonful of nut/seed butter into your morning breakfast smoothie.

Hint: If you like a creamy latte in the mornings try making one with nut or seed butter.  Just add your regular hot tea and a tablespoon or two of a creamy nut or seed butter into your blender & blend until frothy.

Top Breakfast Food #3: Vegetables

Yes, you already know you really should get protein at every meal including breakfast; but this also applies to veggies.  You know I would be remiss to not recommend veggies at every meal, right?

Veggies are powerhouses of vitamins, minerals, antioxidants, phytochemicals, fiber, and water.  You can’t go wrong adding them into every single meal of the day so if you don’t already you should definitely try them for breakfast!

And of course not – you don’t need to have a salad or roasted vegetable for breakfast if you don’t want to but you really can!  You wouldn’t be breaking any “official” breakfast rules.

Add some protein to your leftover vegetables to make a great combination for any meal, including breakfast.

Included below is a delicious recipe for you to try or customize for your next breakfast.

RECIPE: Veg-Melet

Eggs and Vegetables

Serves 1
Ingredients:
1 teaspoon coconut oil
1 or 2 eggs
¼ cup vegetables (grated zucchini and/or sliced mushrooms and/or diced peppers)
A dash of salt, pepper and turmeric
Instructions:
-Add coconut oil to a frying pan and melt on low-medium heat (cast-iron pans, preferably).
-While the oil is heating up, grab a bowl and beat the eggs with your vegetables and spices.
-Tilt pan all over to ensure the bottom is well covered with the melted oil. Pour the egg mixture into pan and lightly fry the eggs without stirring.
-When the bottom is lightly done flip over in one side and cook until the egg white is no longer runny.

Serve and Enjoy!

Tip:
Substitute grated, sliced, or diced portions of your favourite vegetable. Try grated carrots, chopped broccoli or diced tomatoes


References:
http://www.precisionnutrition.com/eggs-worse-than-fast-food
http://www.precisionnutrition.com/encyclopedia/food/eggs/
https://authoritynutrition.com/eating-healthy-eggs/
https://authoritynutrition.com/12-best-foods-to-eat-in-morning/
Image by By Smastronardo (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 😉

Losing strength?

You’ll find this hormone will help you or some of our men regain strength!

It’s the hormone that helps you build muscle… naturally. Testosterone, that is. And what I’m about to share with is not going to suggest taking anabolic steroid hormones or things of that sort that people often think of when it comes to building buff bodies!

Rather, I’ll get into a couple of solid strategies on boosting this hormone level in a natural way with food based supplements!

Strategy #1: Get enough zinc

Zinc is an essential mineral that helps with a number of processes in your body (it helps over 300 enzymes). Zinc helps your immune system, helps to produce critical proteins and DNA, and also helps with wound healing. Enough zinc is necessary to maintain healthy skin and for optimal ability to taste and smell. Zinc is an antioxidant and can be supplemented to support optimal levels of testosterone because it helps the enzymes that converts cholesterol into testosterone.

Although this mineral is mostly found in red meat, poultry, egg yolks, and shellfish; some plants also provide some zinc such as beans and nuts. The best dietary source, however is found in oysters! You can also get some more Zinc through your interaction with dirt! That’s right, the outdoors, earthing (barefoot walking), the sandy beach etc

The daily recommended dose of zinc for men is 11 mg/day (for women it’s 8 mg/day). Low zinc levels are rare but tend to occur in vegetarians/vegans, athletes, and people who sweat a lot because zinc is lost in sweat. And low zinc levels have been linked to low testosterone levels.

Of course if you don’t get enough zinc in your diet you can always supplement. Before you do, however, consider a few things:

It is possible to get too much zinc so unless your doctor tells you never take more than 40 mg/day.  For many people just 5-10 mg/day is enough to prevent deficiency.

Zinc supplements can also interact with certain medications so be sure to check with your doctor or pharmacist to find out if zinc supplements are safe for you.

Zinc supplements are best taken 2-hours away from any medications (if it’s safe to use it at all while taking those medications) and should be taken with food.

Strategy #2: Get enough vitamin D

Vitamin D, the “sunshine vitamin” is actually the most common nutrient that we in North America just simply don’t get enough of. Not only is it not very abundant in foods but most places far from the equator don’t get enough sunlight to produce adequate levels year round.

Hello winter; goodbye sunshine vitamin.

Vitamin D is known to help us absorb calcium from our foods and is also necessary for our immune system, nervous system, and muscular system.  As with zinc if you’re deficient in this nutrient you may experience increased testosterone levels after supplementing.

Vitamin D deficiency is most commonly associated with bone conditions such as rickets in children and osteomalacia in adults.

It is a fat-soluble vitamin and is found in fatty fish, organ meats, and egg yolks.  Unfortunately it isn’t abundant in most other un-fortified foods.

The bottom line with vitamin D is that you may need to supplement.  Of course if you’re always outside in the sun or eat fatty fish every day you may be the exception.  You can always ask your doctor to check your blood levels to be sure because vitamin D is another one of those nutrients where more is not always better.

Here are a few tips to supplement with vitamin D safely and effectively:

Read your labels and don’t overdo it. Don’t jump into supplementing with more than 4,000IU/day unless supervised by your physician.

As with zinc (and most other supplements) you should check with your doctor or pharmacist if you’re taking any medications.

Take your vitamin D with some fat to help your body absorb this vitamin.  It is often recommended that you take it with the largest meal of the day.

Note that vitamin D is also found in cod liver oil (my favortite is Fermented Cod Liver Oil), and multivitamins, so you may not need to take it separately (read your labels).

Summary:

Lower Testosterone levels may be due to a Zinc or Vitamin D deficiency, which are essential to the building blocks of proper nutrition. Try boosting these, but you don’t  want to overdo it.

RECIPE: Honey Salmon and Sesame 

Vitamin D and Zinc

Serves 4
Ingredients:
2-3 Pounds, salmon fillets
¼ Cup soy sauce, tamari or coconut aminos
¼ Cup sesame oil
1 Lemon, juiced
2 Tablespoons honey or coconut nectar
1 Inch of ginger, shredded or 1 teaspoon ginger powder
1 Tablespoon, coconut oil
2 Tablespoons, diced green onions or chives
2 Tablespoons, sesame seeds

Instructions:
-Mix soy sauce/tamari/aminos, sesame oil, lemon juice, honey/coconut nectar and ginger together to make a marinade.
-Place salmon in a glass dish and cover with marinade.  Let sit for a few hours or overnight.
-Heat a large cast iron frying pan over medium heat and add coconut oil.
-Place salmon in pan skin side down and cook for 2-3 minutes.
-Pour marinade into the pan, lower the heat and cook for 3-5 more minutes or until salmon flakes easily with a fork.
-Sprinkle with diced green onions/chives and sesame seeds.

Serve and Enjoy!

Tip:
Wild salmon can contain up to 4 times the amount of vitamin D as farmed salmon. I always recommend Wild Caught seafood.


References:
http://www.precisionnutrition.com/all-about-cholesterol
http://summertomato.com/how-to-raise-your-hdl-cholesterol
https://authoritynutrition.com/top-9-biggest-lies-about-dietary-fat-and-cholesterol/
https://examine.com/nutrition/how-can-i-increase-testosterone-naturally/
http://www.hc-sc.gc.ca/fn-an/nutrition/reference/table/ref_elements_tbl-eng.php
http://thewellnessbusinesshub.com/yes-nutrient-deficiencies-heres-proof-can/
https://ods.od.nih.gov/factsheets/Zinc-Consumer/
http://webprod.hc-sc.gc.ca/nhpid-bdipsn/atReq.do?atid=zinc.mono&lang=eng
https://examine.com/supplements/Zinc/
https://ods.od.nih.gov/factsheets/VitaminD-Consumer/
http://webprod.hc-sc.gc.ca/nhpid-bdipsn/monoReq.do?id=183&lang=eng
https://examine.com/supplements/Vitamin+D/
https://authoritynutrition.com/9-foods-high-in-vitamin-d/
Image by InSapphoWeTrust from Los Angeles, California, USA [CC BY-SA 2.0], 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 😉

I’d be one of the first to admit several years ago that I’ve probably chimed in on the Cholesterol hype several years ago even though I might not have really known what it all meant back then.

So before we put on our full on myth busting suits, let’s make sure we all at least understand what cholesterol actually is.

Myth #1: “Cholesterol” is cholesterol

Cholesterol is a component of a compound which floats around your blood, and these compounds contain cholesterol as well as fats and special proteins called “lipoproteins”.

So while cholesterol is understood as a molecule that floats through your blood, what it is bound to as it floats is more important than merely how much cholesterol there is overall. It can in fact have an opposite effect on the arteries and heart depending on what the cholesterol is combined with. Yes, quite the opposite!

These Lipoproteins are grouped into two main categories:
HDL: High Density Lipoprotein (also know as the “good” cholesterol) which “cleans up” some of those infamous arterial “plaques” and transports cholesterol back to the liver.
LDL: Low Density Lipoprotein (also known as the “bad” cholesterol) that transports cholesterol from the liver (and is the kind found to accumulate in arteries and become easily oxidized hence making them “bad”).

But it gets a little more complex: Each of these categories is further broken down into subcategories which can also be measured in a blood test.

So “cholesterol” isn’t simply cholesterol because it has very different effects on your body depending on which other molecules it’s bound to in your blood and what it is actually doing there.

Myth #2: Cholesterol is bad

Cholesterol is absolutely necessary for your body to produce critical things like vitamin D when your skin is exposed to the sun, your sex hormones (e.g. estrogen and testosterone), as well as bile to help you absorb dietary fats. Not to mention the fact that it’s incorporated into the membranes of your cells.

Talk about an important molecule!

The overall amount of cholesterol in your blood (AKA “total cholesterol”) isn’t nearly as important as how much of each kind you have in your blood.

While way too much LDL cholesterol as compared with HDL (the LDL:HDL ratio) may be associated with an increased risk of heart disease it is absolutely not the only thing to consider for heart health.

Myth #3: Eating cholesterol increases your bad cholesterol

Most of the cholesterol in your blood is made by your liver. It’s actually not from the cholesterol you eat. Why do you think cholesterol medications block an enzyme in your liver (HMG Co-A reductase, to be exact)? Because that’s where it’s made!

What you eat still can affect how much cholesterol your liver produces. After a cholesterol-rich meal your liver doesn’t need to make as much.

Myth #4: Your cholesterol should be as low as possible

As with almost everything in health and wellness there’s a balance that needs to be maintained.  There are very few extremes that actually serve you well.

People with too-low levels of cholesterol have increased risk of death from other non-heart-related issues like certain types of cancers, as well as suicide.

Myth #5: Drugs are the only way to get a good cholesterol balance

First, don’t start or stop any medications without talking with your doctor.

That being said – while drugs can certainly lower the “bad” LDL cholesterol they don’t seem to be able to raise the “good” HDL cholesterol all that well.

But guess what does (as I do my sing-song motion)?

Nutrition and exercise! Seriously, follow me beyond the cliché and “hear it all before” feeling. Tap into this POWERFUL lifestyle secret and reap the benefits for decades.

A very impactful way to lower your cholesterol through nutrition is be eating a lot of fruits and vegetables – especially vegetable. An I mean a lot, as in 10 servings every single day.

Not to worry- the fun recipe below will help you add another enjoyable, delicious salad to to you daily servings.

Additionally, do exercise, do lose weight, stop smoking, and eat (more and) better quality fats. That means fatty fish, avocados and extra virgin olive oil. Completely ditch the over-processed hydrogenated “trans” and man made fats.

Summary: 

Cholesterol, heart health and the science behind all that is seemingly complicated and we are learning more every day as there is more to learn. However, you shouldn’t need to be afraid of it as much as there are a lot of things you can do proactively from a nutrition and lifestyle perspective to improve and support your cholesterol health.

 

 

RECIPE: Orange Hemp Seed Dressing

Dressing for you Salad

Makes about ¾ cup
Ingredients:
½ cup hemp seeds
½ cup orange juice
1 clove of garlic, peeled
dash salt and/or pepper

Instructions:
Blend all ingredients together until creamy.
Serve on top of your favourite salad and Enjoy!

Tip:
Store extra in airtight container in the fridge. It will keep for about a week.

 


References:
http://www.precisionnutrition.com/all-about-cholesterol
http://summertomato.com/how-to-raise-your-hdl-cholesterol
https://authoritynutrition.com/top-9-biggest-lies-about-dietary-fat-and-cholesterol/
Image by JPS68 (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 😉

Holiday parties, and family feasts are simply amazing!

Not only in the abundance of yummy food, but the ambience, beloved people, decorations and just the festivities of the season. So because of this it’s pretty common to indulge during these periods, and you know what I say to that, health permitting!

BUT then it doesn’t end there. At times we not only indulge, but over indulge on “regular” days, meals, like all the time!

So if you DON’T want to worry about overeating, I can help you put an end to your worries now, with these easy common sense tips. Remember, I’m not interested in stopping you from eating- just from over-eating and over-eating food group proportions 😉

Here are three tips to avoid overeating at meals.

(Psst, turn these into habits and ditch the willpower!)

 

Tip #1: Start with some water 

With your tummy already growling and then you smell simply the simply delightful aroma of food, it’s super easy to fill your plate or even start grazing (bare hand sampling). But like I’ve shared with you before, do you know it’s easy to confuse thirst with hunger? I mean sure, if you haven’t eaten in a while, of course you’re hungry, but you’re also thirsty. So your stomach may also be desperate for some water than a huge meal.

Some studies have shown that drinking a glass or two of water before a meal can help reduce the amount of food eaten. And this easy and simple tip may even help with weight loss (almost “duh”, right?).

Water will not only start to fill you up before you get to the table, leaving less room for the food, but drinking enough water keeps you hydrated and has been shown to slightly increase your metabolism! Nice!

 

Tip #2: Try eating “mindfully”

You’re probably familiar with mindfulness, but do you apply that to your eating habits?

This will help you overcome overeating as well as having the added bonus of helping your digestion. How?

The same way that being mindful when you reflect and rest helps to focus your attention on your breathing and the present moment, being mindful when you eat helps you focus your attention on your meal to break it down properly and give your digestive system and healthier process to absorb nutrients and get rid of waste.

You achieve this by taking smaller bites, eating more slowly, chewing more thoroughly, and savouring every mouthful. Notice and appreciate the smell, taste and texture. Breathe.

This can help prevent overeating because eating slower often means eating less.

When you eat quickly you can easily overeat because it takes about 20 minutes for your brain to know that your stomach is full.

So take your time, pay attention to your food and enjoy every bite.

Bonus points: Eat at a table (not in front of the screen), off of a small plate, and put your fork down between bites.

 

Tip #3: Start with the salad

You may be yearning for that rich, creamy main dish.

But wait. Really. Start with the salad.
(Don’t worry, you can have some…just after you’ve eaten your salad).

Veggies are a great way to start any meal because they’re full of not only vitamins, minerals, antioxidants, and health-promoting phytochemicals but they also have some secret satiety weapons: fiber and water.

Fiber and water are known to help fill you up and make you feel fuller.  They’re “satiating”.

And these secret weapons are great to have on your side when you’re about to indulge in a large meal.

Summary:

Have your glass of water, eat mindfully, and start with your salad to help avoid overeating at meals.

Recipe (Infused Water):


Tasty (and beautiful) Pre-Meal Water Ideas
If you’re not much of a plain water drinker or need your water to be more appealing to your senses, here are five delicious (and beautiful looking) fruit combos to add to your large glass of water:
Slices of Strawberries & Orange
Slices of Lemon & Ginger
Blueberries & Raspberries
Slices of apple & a Cinnamon Stick
Chopped Pineapple & Mango

Tip:
Also, buy a bag/several bags of frozen chopped fruit and put those in your cup, or super cool bottle or jar at the beginning of your day. They”ve already been washed and cut, and will help keep your water colder for longer period of time.


References:
https://authoritynutrition.com/7-health-benefits-of-water/
http://summertomato.com/the-science-behind-mindful-eating-what-happens-to-your-body-during-a-mindful-meal


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’ll donate a portion of that 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 Scoop on Your Metabolism

This word, “metabolism,” is thrown around quite a whole lot nowadays. And you understand that if yours is too “slow” it will cause you to gain weight or keep you from losing weight, but what is metabolism, exactly?

To answer that question easily – “metabolism” is simply defined as all the biochemical reactions in your body that help to maintain physical life. It is the way your intake of all nutrients and oxygen is used to fuel everything you do.

Your body has an incredible ability to grow, heal, and generally stay alive.  And without this amazing biochemistry you would not be possible.

Metabolism includes how the cells in your body:

-Process activities you can control (e.g. physical activities.

-Allow activities you can’t control (e.g. your heart beat, healing of wounds, nutrient processing and toxins, etc.).

-Process the storage of unused/excess energy for later.

When you put these processes all together into your metabolism you can imagine that they can can work too quickly, too slowly, or just right… Which brings us to the “metabolic rate”.

Metabolic rate

This is how fast your metabolism works and is measured in calories (yup, those calories!).

The calories you eat can go to one of three places:

Work (i.e. exercise and other activity).

Heat (i.e. from all those biochemical reactions).

Storage (i.e. extra leftover “unburned” calories stored as fat).

As you can imagine the more calories you burn as work or creating heat the easier it is to lose weight and keep it off because there will be fewer “leftover” calories to store for later.

There are a couple of different ways to measure metabolic rate. One is the “resting metabolic rate” (RMR) which is how much energy your body uses when you’re not being physically active.

The other is the “total daily energy expenditure” (TDEE) which measures both the resting metabolic rate as well as the energy used for “work” (e.g. exercise) throughout a 24-hour period.

What affects your metabolic rate?

The Bottomline? A whole lot!

The first thing you may think of is your thyroid. This gland at the front of your throat releases hormones to tell your body to “speed up” your metabolism.  Of course, the more thyroid hormone there is the faster things will work and the more calories you’ll burn.

But that’s not the only thing that affects your metabolic rate.

How big you are counts too!

Larger people have higher metabolic rates; but your body composition is crucial!

As you can imagine muscles that actively move and do work need more energy than fat does.  So the more lean muscle mass you have the more energy your body will burn and the higher your metabolic rate will be.  Even when you’re not working out.

This is exactly why weight training is often recommended as a part of a weight loss program.  Because you want muscles to be burning those calories for you.

The thing is, when people lose weight their metabolic rate often slows down which you don’t want to happen.  So you definitely want to offset that with more muscle mass.

Aerobic exercise also temporarily increases your metabolic rate.  Your muscles are burning fuel to move so they’re doing “work”.

The type of food you eat also affects your metabolic rate!

Your body actually burns calories to absorb, digest, and metabolize your food.  This is called the “thermic effect of food” (TEF).

You can use it to your advantage when you understand how your body metabolizes foods differently.

Fats, for example increase your TEF by 0-3%; carbs increase it by 5-10%, and protein increases it by 15-30%.  By trading some of your fat or carbs for lean protein you can slightly increase your metabolic rate.

Another bonus of protein is that your muscles need it to grow.  By working them out and feeding them what they need they will help you to lose weight and keep it off.

And don’t forget the mind-body connection. There is plenty of research that shows the influence that things like stress and sleep have on the metabolic rate.

Summary:

This is just the tip of the iceberg when it comes to metabolism, but hopefully you’ve learned how so many different things can work to increase (or decrease) your metabolic rate. Pick a few things out of what you can control, and see a great help to the process.

Try this recipe below to help boost your metabolism and of course, your taste buds!

 

RECIPE (Lean Protein):

Lemon Herb Roasted Chicken Breasts

Serves 4

2 Lemons, sliced
1 Tablespoon, Rosemary
1 Tablespoon, Thyme
2 Cloves of Garlic, thinly sliced
4 Chicken Breasts (boneless, skinless)
A dash of salt & pepper
1 Tablespoon, Extra Virgin Olive oil

Cooking Instructions:
-Preheat oven to 425F.  Layer ½ of the lemon slices on the bottom of a baking dish. Sprinkle with ½ of the herbs and ½ of the sliced garlic.
-Place the chicken breasts on top and sprinkle salt & pepper. Place remaining lemon, herbs and garlic on top of the chicken. Drizzle with olive oil. Cover with a lid or foil.
-Bake for 45 minutes until chicken is cooked through. If you want the chicken to be a bit more “roasty” then remove the lid/foil and broil for another few minutes (watching carefully not to burn it).

Serve & enjoy!

Tip: You can add a leftover sliced chicken breast to your salad for lunch the next day!


References:

http://www.precisionnutrition.com/all-about-energy-balance

https://authoritynutrition.com/10-ways-to-boost-metabolism/

Image by J3D3 (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 $30. We’ll donate a portion of that 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 😉