Spring clean your salad: Try a new dressing or completely change your idea of salad all around!

Springtime means an awakening. The grass gets greened and our bodies, our homes, our hearts and our taste buds all need a good cleaning out this time of year.  

Sometimes the thought of yet another salad can be booooooorrrring.  However if we practice the art of seasonal eating, as the temperatures increase we want to decrease our body temperatures.  The easiest way to do this is to eat more cooling foods such as fruits and veggies.  

In times of missing inspiration on the green front. So when your salad dressing lacks gusto, make salad more exciting with this delicious new recipe and get even more ideas with this awesome guide from IIN!




Personally I say cut the oil out all together or if you just cannot fathom that, reduce it to 1/4 Cup or even 1/8 Cup and add in some water or your favorite cold broth to adjust the difference. 

Another thing to consider is making a leafless salad - try omitting your leafy greens and instead add in rough-chopped hearty raw veggies such as cauliflower, broccoli, carrots, tomatoes and cucumbers.  

You can go Italian with tomatoes, basil, cucumbers and onions or Greek with adding in black or Kalmata olives with some oregano to the mix. Try an Asian blend with carrots, onions, broccoli, pea pods, green beans, shredded cabbage and mushrooms.  

Take inspiration from your favorite dishes and turn them into lighter fare through reinvention as a salad!  



RECIPE: Key Lime Pie Smoothie with Coconut Whipped Cream from the Vega Team

It is spring!  although if you live by me in Michigan it may not seem so apparent with the rain and cool spells that still have not quite loosened their icy grip on the Mitten state.  It is sad though when 36* outside feels like 50*.  The arctic blasts we have been inundated with over the past few months have really messed with my perception of what is cold!

Today's recipe inspiration was delivered right to my inbox from Vega.  Thoughts of Key Lime Pie remind me of cooling breezes blowing off of the ocean, and right  now that is where I want to be.  If you are worried about refined sugar, no worries here - the sweet comes from dates and a banana as well as your protein powder if it is sweetened.  The green color of the shake comes from spinach, which is a great alternative to any food coloring or artificial dyes. 

In true Florida style, I would consider serving this with a drizzle of raspberry sauce and call it dessert, or at least one amazing breakfast/post-workout recovery drink.  

Enjoy!  

Key Lime Pie Smoothie with Coconut Whipped Cream

April 2, 2014 
Our Key Lime Pie Smoothie is topped with a delicious coconut whipped cream to kick off the official arrival of Spring and the beginning of Earth Month. We whipped up this pie-meets-smoothie creation in celebration of all the bounty and freshness of Spring. This lime smoothie is not only fresh and tart, but the added coconut whipped cream makes it decadent too. This is a perfect smoothie to sit back with, enjoy the sunshine, and contemplate the warmer months ahead.


Key Lime Pie Smoothie

Ingredients

  • 1 cup coconut milk
  • 1 serving French Vanilla Vega One or Viva Vanilla Protein Smoothie
  • 1 frozen banana
  • 1/2 cup spinach
  • 1 Tbsp key lime juice
  • Zest of 1 key lime
  • 1 Medjool date, pitted

Toppings

  • Crushed vegan, gluten-free gingersnaps or graham crackers
  • Optional: Vegan coconut whipped topping (see below)

Preparation

  1. Add all  key lime pie smoothie ingredients to blender.
  2. Blend until smooth.
  3. Top smoothie with coconut whipped cream and crushed gingersnaps or graham crackers.
  4. Enjoy!

Vegan Coconut Whipped Cream

Ingredients

  • 1 can full fat coconut milk

Preparation

  1. Place unopened can in the fridge overnight
  2. Open (without shaking)
  3. Remove the top, thick layer of coconut milk and place in a bowl (reserve the liquid on the bottom for another recipe)
  4. Whip until creamy

The Digestive Detective: Chew on this!


Digestion is critical for overall health.  Our immune system and our ability to absorb nutrients all depend on a top notch digestive system.

One of the easiest improvements you can make you can start immediately with the next bite that you take - chew your food!  Due to our fast paced lives we tend to spend little time chewing the foods we eat, instead we shovel the food in barely sensing its presence let alone think about what we are eating or listening to our body's response to it.

I am guilty of this myself and have been trying to focus on the second stage of digestion - chewing. (Later in the Digestion Detectives series I will go over the other stages, with the first being mental!)

Some quick tips to get you on the way to proper mastication are:

Chew 20 times per bite.  This gives us ability to enjoy food as well as to feel satiated without over eating (win win!)

Cover your plate with your hands in between bites.  This serves as a gentle reminder to chew. Another good practice is putting down your fork in between bites.

Slow down the pace of eating.  Even if you only have 5 minutes for a quick bite to eat,  throwing a combo #5 down your throat chased with a diet Coke may not be the best option.  For many reasons.
If you cannot taste or feel what you eating then you are eating too fast. Slow down you pace. If you are eating a hand-held item try eating it with a fork and knife, or putting it down completely in between bites. 


BONUS:

Eat your greens instead of drinking them
Drinking a mass volume of shredded greens ala the morning smoothie, while a good start on the path of adding more plants into the diet, has a draw back of digesting much quicker and tending to be higher in calories and sugars than we may realize.  Chewing you greens allows you to connect with the foods you are eating!



Phyt Bit: Movement!



Did you know that people who get in movement throughout the day are shown to be more likely to lose weight and keep it off than the person who runs 5 times a week? 

Do not think that this means to stop exercising, however in ADDITION to your exercise routine, incorporate these short and sweet bursts of movement throughout your day to help you achieve your goals!

  • Every hour get up and walk around for a few minutes
  • If able to incorporate some squats and lunges.
  • Take the stairs not the elevator - even if for 1 flight - it adds up!
  • Walk or ride your bike to places that you would otherwise drive to.
  • Go for a nice long walk every day to help clear your mind

The list goes on and on if you think about it. They key is to make it work FOR you not against you. 


ACTION: Think of 1-3 ways each day that you can add movement and start to incorporate them into your daily routine.

Post up your suggestions and what you have found that works for you in the comment section below.

A Deeper Look into Integrated Healthcare: Naturopathy Practitioners and Doctors

You are most likely familiar with the terms MD, RN, DDS, and multitudes of other medical professional designations, but are you familiar with the alternative, holistic practices?

In this series I will take a deeper look into alternative and holistic health care options that work IN CONJUNCTION with Allopathic Physicians.  These are health coaches, personal trainers, certified weight loss experts, Naturopath Practitioners and Naturopath Doctors, Holistic Nutritionists, etc. 


Today, let's take a look into Traditional Naturopathy.  We will discuss Naturopathic Physicians, which are medically licensed, in another post.

What is Traditional Naturopathy?

Naturopathy is a philosophy which encompasses a view of life, a model for living a full life. The word naturopathy is a Latin-Greek hybrid which can be defined as ‘being close to or benefiting from nature.’ — Stewart Mitchell, Naturopathy: Understanding the Healing Power of Nature
 
A Doctor of Traditional Naturopathy, ( designated as DTN, alternately titled ND - Naturopathic Doctor, or DNM - Doctor of Natural Medicine) is a doctor in the sense of a teacher, mentor, educator.  They are not medical professionals and as such cannot diagnose or treat medical conditions.  They can, however, work beside the doctors, chiropractors, and nurses to create a complete wellness program focusing on holistic ways of living a healthy life.
 
In their solo practices, Traditional Naturopaths guide and teach their client in natural health approaches such as fasting and detoxification, dietary improvements, the use of herbs, hot baths, aromatherapy, exercise, rest, sunshine, and many other natural health modalities.
 
 
Aside from Doctorate level Naturopaths, there are Naturopathic Counselors, (NC) and Naturopathic Practitioners (NP)
 
The Naturopathic Practitioner goes through much of the same training as the ND, however without the clinical and medical sciences.  The Naturopathic Counselor is the first step in understanding Naturopathic practices.
 
 
Why would I see a Naturopath?

People choose to see naturopaths for various reasons from the management of everyday issues such as headaches and stress to the treatment of debilitating autoimmune conditions.

Many Naturopathic Clients come to ND's, NP's, and NC's for the following reasons:

  • you may be very unwell and conventional medicine has been unable to help you
  • you don't feel 100% and know that you should and could be feeling a lot better or
  • you would simply like to have your general state of health and diet reviewed
 
 
Your initial consultation will always involve a thorough case history analysis enabling your naturopath to determine whether things such diet, lifestyle, family history, hormones and infection have contributed to the way that you are feeling today.

 
Your naturopath will listen to you and where relevant, explain possible reasons as to how you have come to feel the way that you do.  She will work through a dietary and lifestyle plan with you to ensure that you receive practical advice that is easy to follow.
 
 
If you want to see a medically listened allopathic physician (such as your traditional MD), but still want the holistic approaches of a Naturopathic practitioner, then you should seek out a Naturopathic Physician. 

 

How to beat the stiffness post workout. Get your ROLL on!

According to the International Journal of Sports Physical Therapy, using a foam roller results in better results and more flexibility than those static stretches we have been taught to do.

HOW TO DO IT:

Hit the large muscle groups after each workout, staying on each group from 1 to 2 minutes for optimal results.

You can lay across or sit on the roller to hit different muscle groups.  When you feel a tender spot STAY ON IT!  That is the exact area you need to stretch out.

Now, get to rolling!

Why SHINE?

Why SHINE?


Shine is about fitness, growing stronger physcially and mentally.  Learning to conqour the world! 

Shine is personal, taking you out of your comfort zone to make some magic.   No boiler plate information here, but what will work for you the individual and your needs.

Shine is training, learning how to make the habits stick and how to train yourself both in mind and body to accept the changes that are happening as you grow.


It is about letting your light shine to lead the way!   It is about letting light into the darkness.  It is about shining a light on the the aspects that make us wonderful and unique.  But most of all it is about YOU achieving your greatest potential!


This, my friends, is SHINE.

 

~DISCLAIMER~

The contents of this website are for informational purposes only and are not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.