Showing posts from February, 2014

Daily Burnout #8 – Inner & Outer Thighs

Workout Breakdown: Set Your Interval Timers  to 10 seconds rest & 50 seconds work. Try for 4 rounds of the following 4 exercises below. 1. Seated Bike Abs – Left & Right Alternate 2. Frog Reverse Curls (Feet Together) 3. Roll V Abs  - Left & Right Alternate 4. Bike Abs Daily Burnout #8 – Timer - Try for 4 Rounds 

Orange Chicken

Paleo-Friendly Orange Chicken
via Fed and Fit

1 lb of boneless skinless chicken breast
4 medium-sized oranges juiced
zest of 1 medium-sized orange
2 Tbl honey
1 Tbl coconut oil
1 tsp red pepper flakes
sea salt and cracked black pepper for seasoning
fresh cilantro for garnish

pin it:

Berry Bliss Smoothie

Berry Bliss Smoothie!

A blast of antioxidant goodness with the added benefits of greens!

- 1 kale leaf
- 1 cos lettuce leaf 
- 1 silver beet leaf
- 1/2 frozen banana
- handful of frozen berries
- handful of goji berries
- 1 cup coconut water
- 1/2 lemon
- 1 tbsp Food Matters Superfood Greens

Blend & Enjoy!

DIY Body Scrub: Java Mint

DIY Body Scrub: A Java Mint Mix That Will Leave You Feeling Amazing Posted by 

As much as we love buying a good body scrub, sometimes all we want is a DIY option that isn’t impossible. With a slew of ingredients available to us and more recipes out there than we could hope to Pin, sometimes the simplest DIYs are the best of all. Meow Meow Tweet, a vegan apothecary in Brooklyn, New York, created an easy to do at home body scrub, all with ingredients you can find at a grocery store. Besides being great for your skin, we love that it’s all natural, too. Follow the recipe below to make your very own java mint body scrub! MORE: DIY Face Scrub: It’s Ridiculously Easy What You’ll Need ½ cup COFFEE GROUNDS
2 tbs MINT LEAVES or 2 peppermint tea bags
½ cup SUGAR
½ cup COCONUT OIL What to Do If the coconut oil is solid, melt it and cool to room temperature. If you are using fresh mint, pluck all mint leaves from the stalks and spread onto a cookie sheet. Bake at lowest temperature f…

Hot Bikini Workout 2: Plank Blast by DailyHIIT

Hot Bikini Workout 2: Plank Blast

Today is day two of the Hot Bikini Workout series. Hopefully yesterday’s burpees got your heart rate up and made you sweat! Today we’ll be focusing on our core because nothing is more important in a bikini than those abs! If you want to take your abs to the next level, you need to get your diet on track! Click here for help. Ready to work on your core? Grab your Gymboss interval timer and set it to 8 rounds of 20 seconds work and 10 seconds rest. You’ll go through the exercises below twice for a total of a 4 minute workout. ExercisesShoulder tap plankReptile plankSide planksElbow up plank Exercise Descriptions Shoulder tap plank Hold the plank position up on your hands, and alternate lifting one hand off the ground and touching your opposite shoulder with your hand. Complete as many shoulder taps as you can in the 20 seconds Reptile plank Holding the plank position either on your elbows or hands, bring your right knee out and up towards your elbow. T…

3 Totally Satisfying (And Totally Healthy) Snack Recipes

As a health coach, one of the most common concerns I hear from people is that they find themselves overdoing it on snacks that leave them feeling less-than-amazing. Packaged, processed snacks are often filled with outrageous amounts of salt and sugar that can throw your system out of whack and lead to an unhealthy cycle of cravings. The next time you feel a craving kicking in, break the cycle by trying one of these delicious, wholesome and totally satisfying snacks. If you tend to crave salty, crunchy snacks like potato chips, try these baked kale crisps: Baked Kale Crisps makes 4 - 6 servings Ingredients 1 bunch kale (rinsed and dried)Coconut or olive oil cooking spray1/4- 1/2 tsp. sea saltDirections Preheat oven to 400° Fahrenheit. Remove kale from stalks and break into 2-inch pieces. Line a baking sheet with aluminum foil. Spray foil with cooking spray. Spread kale out over sheet, making sure the pieces don't overlap. Spray the kale generously with cooking oil and sprinkle with s…

Booty Blaster HIIT Workout-12 Minute Athlete

Booty Blaster HIIT Workout

Workout equipment:
Workout type: 12 minute Timer setting: 18 x :10 x :30 1. Step ups
2. Sandbag squats

Coco Berry Smoothie

1 cup frozen blueberries1 tablespoon coconut oil1.5 cups coconut milk beverage, unsweetened2 tablespoons hemp seeds (optional)Pinch of sea saltDirections Pour frozen blueberries, coconut milk, hemp seeds, and salt into blender.Blend for 15-20 seconds.Add coconut oil and blend again until smooth.Pour into a glass and enjoy.

Adrenal Fatigue and Sleep – Part 2

Adrenal Fatigue and Sleep – Part 2 By: Michael Lam, MD, MPH
and Dorine Lam, RD, MS, MPH Sleep Maintenance Insomnia (SMI) Sleep maintenance insomnia is when you are able to fall asleep but tend to wake up in the middle of the night and are unable to fall back to sleep. This is usually due to a number of factors triggering sleep onset insomnia as well as metabolic imbalances such as sugar and insulin dysregulation that happens during sleep. With excessive stress during the day, the body can sometimes fall asleep despite high cortisol and adrenaline levels simply because of the magnitude of physical tiredness. In other words, the physical tiredness often overwhelms the elevated adrenaline and cortisol levels. The body needs a break. It crashes and you go to sleep. You can be wired and tired but also able to fall asleep for a few hours. However, the cortisol and adrenaline remain high during this time, so the body is awakened by these sustained high levels in the middle of th…

Salsa Rosada

INGREDIENTS ½ cup mayonnaise
¼ cup ketchup
¼ teaspoon lime juice
Fresh ground pepper
¼ teaspoon Tabasco (Optional)

How To Choose a Great Lip Balm

If you’re like us, your collection of lip balms, creams, conditioners and salves is extensive and probably includes a wide range of options. The question is have you ever looked at the ingredients in your lip balms? Some of the ingredients added to our favorite products actually do more harm than good. But deciphering that long list of unfamiliar elements seems like a job better left to the pros. Well, we whipped out our big book of cosmetic ingredients and did some digging. Next time you’re in the market for a great new lip balm, keep these basics in mind… Ingredients to avoid: Salicylic Acid: You may be surprised to find this anti-acne ingredient in your lip balm, but many products add it to slough off dry skin. The problem is that exfoliation method works well for fighting acne, not for creating smooth lips.Camphor, Menthol and Phenol: These ingredients are added to produce a cooling sensation and tingling feeling that makes you think the product is working. However, what you’re fe…

Primal Chile Verde Chicken Enchiladas

For the chicken:
1 lb. chicken breasts
2 tablespoons ghee, grassfed butter, or olive oil
¼ yellow onion
1 garlic clove
1 teaspoon sea salt

For the sauce:
1.5 lb. tomatillos
1 Serrano chili
1 small Poblano pepper
3 garlic cloves, chopped
⅛ cup ghee, grassfed butter, or olive oil
1 tablespoon sea salt

For the enchiladas:
2 tablespoons oil
1 cup shredded raw grassfed cheese
8-10 Grain-free tortillas (recipe linked on the recipe page)
½ cup cashew sour cream
½ cup crumbled Queso Fresco
Crepes…or tortillas…or lasagna noodles (grain-free, paleo)AUTHOR: Danielle Walker - INGREDIENTS:6 large eggs1 cup unsweetened almond milk3 tablespoons coconut flour, sifted2 teaspoons coconut oil, melted1 teaspoon arrowroot powder¼ teaspoon sea saltCoconut oil or butter for pan (yields 10 crepes) INSTRUCTIONS:Whisk the crepe ingredients together in a bowl. Let sit for 10 minutes while the pan heats so the coconut flour can …

8 Foods That Help Your Hair Grow Faster

8 Foods That Help Your Hair Grow Faster Posted by  Whether you’re in the midst of trying to recover your strands from a misguided cut or simply want longer locks, you may have a hard time patiently waiting for your hair to grow. (We’ve been there.) Luckily, unlike the watched pot that never boils, concentrating on your hair growth can yield actual results, particularly when it comes to strategic eating. Here are eight foods that help lengthen your mane, recommended by Harvard and Yale Medical School-trained nutritionist Jayson Calton, PhD, and licensed nutritionist and fitness chef Mira Calton, CN. 1. Salmon: This fish is loaded with the strong hair supporters like Vitamin D and protein, but it also contains omega-3 fatty acids that promote hair growth by keeping your scalp healthy. 2. Yellow Peppers: Yellow bell peppers have nearly five and a half times more vitamin C than oranges (341 milligrams, as opposed to 63). This is good news for your locks since vitamin C is an a…

Hot Bikini Workout 1: Burpee Blast by DailyHIIT

You’re thinking about the upcoming bikini season (other than wishing it would hurry up and get here), but it’s actually the best time to start thinking about it. Now is the time to either ramp up your exercise routine, or start one in order to prepare for warmer weather and skimpier clothes. Whether you already have a steady routine and want to boost it, or you’re looking to get started but are short on time, a quick 4 minute Tabata workout is the perfect solution to get that hot bikini body you want. This week, I’ll have a different workout for you each day (Monday through Friday), so make sure to check back each day for your Hot Bikini Workout and get your body ready for warmer weather. Today, I have a killer burpee workout for you. So grab your Gymboss interval timer and set it to 8 rounds of 20 seconds work and 10 seconds rest. You’ll go through the list of exercises below twice for a total of a 4 minute workout. ExercisesPush up to squatSide push up burpeeOne leg burpee leftOne …

How to Do an At-Home Facial

You don't need to go to a spa to give your skin some TLC. Try this easy and effective advice for doing a facial treatment at home and your complexion will thank you.

When you don’t have the time or the money to hit the spa, an at-home facial can be equally relaxing and beneficial. “I always encourage clients to take good care of their skin in between facials,” says Joanna Vargas, Founder and President of Joanna Vargas Skin Care Salon in New York City. “If you put in a little effort, your skin will reflect health and beauty — the compliments you get will be worth it!” Read on for her tips for a DIY facial. To make your facial relaxing, light some candles and turn on some soothing music. “Never have your phone on while doing a facial and don’t multi-task,” Vargas advises. “Make this all about you!” The steps of an at-home facial mirror those of one at a spa. “Whether at home or in the salon, the steps are meant to prepare the skin sequentially for extraction,” Vargas says. Start by…