Weight Loss

Guilt Free Spring Quiche

May 6, 2013 By Jacqueline Garay Leave a Comment

It’s been a while since I posted a great, carb-free, breakfast (or lunch and dinner) meal. So, how about a delectable, crust-less, vegetable, quiche for a delicious guilt-free meal? This quiche is vegetarian but still protein packed and you cannot go wrong with this easy recipe. Quiche is so great during the spring for a light, warm, breakfast in the still chilly morning hours. It is also paleo inspired and filled with nutrients to fuel your body for the long day ahead!

Ingredients
10oz broccoli florets (about 2 cups)
1/2 cup sliced mushrooms
1/2 cup chopped spring onions
1 cup spinach
1 tsp minced garlic
1/2 cup 0% M.F Greek Yogurt
4 egg whites (carton -3/4 cup)
2 whole eggs
1/2 cup + 2 tbs shredded feta, cheddar, or goat cheese
salt and pepper to taste
1/8 tsp nutmeg

Directions
Preheat your oven to 400F. Meanwhile, over medium heat, cook the onions, mushrooms, garlic, and spinach for a few minutes until the spinach is wilted. For this you can use 1/4 tsp of coconut oil as needed or some healthy cooking spray. Then, whisk together the eggs, egg whites, Greek yogurt, nutmeg, 2 cups of cheese, and the salt and pepper. Stir in the cooked vegetables and broccoli in to the egg mixture. Next, pour the mixture in to a 9 inch pie pan, wiped with minimal coconut oil (1/8 tsp melted), then top with the remaining cheese. Cook for 30-35 minutes until lightly browned and enjoy! I like to devour this quiche with a cup of Sencha green tea or organic french press coffee in the morning.

Nutrition per serving (yields 6)
106.8 calories, 5.3g carbs, 4g fat, 12g protein

For more recipes, diet advice, or information on nutrition please visit my Contact page.

Filed Under: Detox, Diets, Fat loss, General Fitness, Gluten Free, Motivation, Nutrition, Paleo, Recipes, Spring, Sugar Free, Weight Loss

Paleo Clean Eating Spring Challenge!

March 25, 2013 By Jacqueline Garay Leave a Comment

I notice that lately alot of my friends, family, clients, and random people I hear in coffee shops and yoga classes are all doing their own version of Spring cleanses. This goes anywhere from the Dr. Oz three day shake cleanse to juice fasts to “I am not eating anything until I faint”. Since some of these “cleanses” are not exactly healthy or sustainable I thought I’d introduce something that is not only super healthy but also incredibly sustainable. Say hello to Paleo. But first of all..what the heck is Paleo?

The above image will give you a sort of an idea of what Paleo really is. Its not Atkins or South beach, instead its incredibly healthy, it will boost your immune system, give you tons of energy, and great skin! Need some more clarification? The chart below will help with that….

Now, on to the challenge! This challenge is in leiu of all these crazy and slightly extreme spring “cleanses” I have been hearing about so much lately. On top of that, its fun! And maybe you can win something. For this clean eating/living “Paleo” challenge I would like you, yes YOU, to vow for 30 days to eat a clean diet based on vegetables, fruit, healthy fats, lean meat, and NO grains, dairy, added sugars, or artificial/processed foods. I will be extending this challenge to my friends, family, clients, and any one else who I hear talking about a random spring cleanse at the grocery store.

For any of you out there would like to participate in the challenge this is how it goes.

How the Challenge Works

You can gain a total of 10 points per day and lose an unlimited number of points. The person with the most points at the end of the challenge wins. You can do this with your family, friends, co-workers, the list goes on. Invite everyone to do the challenge with you!

Food

You Gain: +1 point per “Clean/Paleo” meal or snack (with a max of 5 points per day). If every meal/snack you have is a “Clean Paleo” option you gain an extra bonus point of +1.

You Lose: -1 point every time you have a serving of a “Non-Clean/Paleo” meal/drink/snack. Or you consume red meat more than once per week (this is my little addition we are doing at home). You can receive an unlimited amount of negative points in a day. (Example: Eating a turkey sandwich is -1 point, having 4 beers is -4 points)

Sweat

You Gain: +1 point for 20 minutes of stretching or yoga, +1 point for doing 30 minutes of cardio, and +2 points if you do a total of 60 minutes of exercise throughout the day (ex: 20 min stretch, 30 minute cardio, and 15 minutes of strength training would get you 4 points. Running or playing a sport for 60 minutes would get you +2 points)

What you have to do

Eat Clean, Workout, Limit Red Meat to Once a Week, and Set a Personal Goal: One or two that you think are challenging but also realistic to complete in a 30 day time frame.

What to Eat and NOT to Eat

Do Eat: Fruit, Vegetables, Lean Meat and Eggs, Nuts, Seeds, Olive Oil, Tea, Dark Chocolate (No added sugar), Red Wine, Potato Vodka, Tequila (can all be consumed in moderation).

Do Not Eat: Grains (corn, oats, rice, wheat), Dairy (cheese, milk), Legumes (beans, soy, peanuts),Added Sugar (fructose, dextrose, table sugar, high fructose corn syrup, etc), Anything Processed (if you cant understand the label don’t eat it), Alcohol (that is not Red Wine, Potato Vodka, or Tequila).

For shopping lists that will help make deciding what is okay and not okay to eat check out either of these shopping lists below. The Vegetarian Shopping List is a great option for those individuals out there who are primarily vegetarians but would like to try a challenge such as this.

Paleo Vegetarian Shopping-List

Practical Paleo Guide to Paleo Foods

For more information about healthy eating, the Paleo diet, Nutrition, or Fitness please visit my Contact page.

Filed Under: Cellulite, Cures, Detox, Diets, Fat loss, General Fitness, Gluten Free, Holistic Medicine, Motivation, Nutrition, Paleo, Recipes, Spring, Sugar Free, Weight Loss

Paleo Banana Chocolate Mug Cake

March 23, 2013 By Jacqueline Garay Leave a Comment

Mug cake seems to be a huge trend lately, especially among fitness professionals who like to get a good serving of protein in any way they can that isn’t in the form of boiled chicken.

I decided to try to create a super quick, super easy, delicious, mug cake for you just in time for Easter. Forget about those calorie laden, sugar filled Cadbury Cream eggs and try out this delicious Paleo inspired, gluten free, wheat free mug cake! This version doesn’t have protein powder, however, you can add a half a scoop of protein to this recipe if you also had 1 tbsp of Greek Yogurt.

Paleo Banana Chocolate Almond Butter Mug Cake

1/2 banana, mashed up
1 1/2 tbsp coconut oil
1 egg (can take out the yolk for diet purposes)
1 tbsp maple syrup and/or honey
1 tsp coconut flour, sifted
Splash of organic vanilla extract
1 tbsp chocolate chips
1 tbsp almond butter

In large mug mash up banana. Add in almond butter, oil, and the egg and mix well. Next, add maple syrup, coconut flour, and vanilla and mix until well combined. Fold in chocolate chips. Microwave on high for 1 min 30 seconds to 2 minutes. Serve and enjoy!

For more information about healthy recipes or if you have any nutrition questions or comments of your own please visit my Contact page.

Filed Under: Diets, Fat loss, General Fitness, Nutrition, Paleo, Recipes, Sugar Free, Weight Loss

Pilates for Rehabilitation and Posture

March 3, 2013 By Jacqueline Garay

Pilates exercise has been introduced to the physical therapy community in recent years to enhance rehabilitation programs by focusing on spinal and core stabilization. This particular method can be incorporated into a patient’s treatment plan to improve strength, range of motion, coordination, balance, muscular symmetry, flexibility, and proprioception. Pilates can either be performed as mat work on the floor or on a spring-resistant apparatus, known as Reformer work. The patient, with the guidance of a physical therapist or certified Pilates Instructor performs efficient functional movement patterns, closed-chain and open-chain patterns, as well as multiple planes and positions provided for varied rehabilitation programming with many different diagnoses. Plyometric, CNS, and cardiovascular work can be incorporated in to any Pilates program and is most often performed on the Reformer.

The best part of Pilates for rehabilitation is that the most important principles of Pilates are consistent with an exercise program that supports back health and functional mobility.

In particular, learning awareness of neutral alignment of the spine and strengthening the deep postural muscles that support this alignment are important skills for the back pain patient.

Patients with pain stemming from excessive movement and degeneration of the intervertebral discs and joints are particularly likely to benefit from a Pilates exercise program. In addition, postural asymmetries can be improved, thus decreasing wear and tear resulting from uneven stresses on the intervertebral joints and discs.

Pilates improves strength, flexibility and suppleness of the muscles of the hip and shoulder girdle. Fluid and supported movement through these joints helps prevent unnecessary torque on the vertebral column.

The Pilates program also teaches awareness of movement habits that may stress the spine, and helps the patient change these habits to those that preserve neutral alignment. Awareness of excessive tension and the use of proper focus helps the patient use the body efficiently.

For most people, back pain is the result of Thoracic Kyphosis, or as I like to call it Quasi Modo syndrome. Most of the Pilates mat exercises strengthen the muscles necessary to properly support the spine and bring an awareness about what proper posture actually is. It’s not enough just to do Pilates mat exercises; if you want to improve your posture and heal your back pain, you must incorporate Pilates into your daily life. You must translate the Neutral Spine, the feeling of length, and the Abdominal Scoop into your desk job. If you can incorporate the deeper Pilates concepts into your daily life, you’ll notice changes immediately — in your back pain, in your posture, and in your sense of well-being.

For more information about Pilates, Pilates for Rehabilitation and Posture, or questions about fitness please visit my Contact page.

Filed Under: Flexibility, General Fitness, Mobility, Pain, Physio, Posture, Rehab, Spine, Sports, Stretching, Uncategorized, Weight Loss, Workouts

Detox Yoga: Twist in to Spring!

March 1, 2013 By Jacqueline Garay Leave a Comment

It’s that time of the year when we start to pull out our summer clothes and bikinis and we might be feeling a little less then excited to bare some skin. Yoga is the perfect way to not only shape up for the warmer months, it also helps to detoxify our internal organs, boost our metabolism, and clear up our skin after a long winter.

Twists are wonderful ways to get the blood flowing and clean out stale air in our lungs and stale thoughts in our mind. You can think of twisting like wringing out a dirty dish rag. At the end of our cleaning we always wring the sponge out. As you spring clean your body, you’re ringing out the kidneys and liver and cleaning out any junk in the trunk so to speak. Your body will not only feel lighter but you’ll have more spring in your step and more energy.

In Chinese Medicine, the liver is associated with the spring time so it helps to detoxify the liver and clear our vision in order to make room for fresh, new ideas. In the winter we are more reflective and we plant the seeds that can then bloom in the spring. In order to flower, we need lots of fresh water and oxygen. Yoga breathing is the most efficient way to bring more oxygen in to our lungs and to increase our circulation and metabolisms. Forward bends and inversions with our legs overhead helps to reverse the flow of blood, stimulate the lymph system and refresh our minds and spirits.

Certain postures like Eagle pose are known to stimulate the circulation in the legs and can help combat cellulite and vericose veins. Warrior 3 is a great way to strengthen our legs and core and wonderful for all over body toning. It is also a pose of confidence and action and in the spring we can really step forward with our new ideas and eating/exercise plans with pride and determination.

Bridge pose and supported shoulderstand are great ways to stimulate the thyroid gland which can help stimulate our metabolic rates and help us find our own confidence in our bodies as they are.

I’ve created a sequence for you to do for your Spring Detox/Summer Shape Up plan and I’ve included some modifications as well so a very beginner or an advanced yogi can do this routine.

yo-forward_bend_f 1. Standing Forward Bend
Standing with feet hip distance apart, hinge forward at your hips while keeping a slight bend in your knees. Lay your chest on your upper thighs as you let your head fall toward the floor. Engage your quadriceps muscles, and slowly try to straighten your legs, making sure your knees don’t lock and your hips stay over the center of your feet. Hold for 5–8 slow, deep breaths.

yo-eagle_f 2. Eagle Pose
Bend your knees slightly and cross your right leg over your left leg high at the thigh, then try to double cross it behind the left calf or ankle. Wrap your left arm under your right and back over top, and press your palms together. Squeeze thighs tight and pull your belly to your spine while you sink lower, bending slightly at the knee and forward at the waist. Hold for 5 breaths, then repeat with arms and legs reversed.
Make it easier: If double-crossing your legs is too challenging, cross just once at the thigh and rest your top foot’s toes on the floor for balance. If your shoulders are too tight to double-cross your arms, wrap under only and press the backs of your hands together.

yo-warrior_iii_right_f 3. Warrior III
Stand with your feet together and point your right toe behind you, tipping your weight forward onto your left leg. Continue to lift your right leg and drop your head and torso until you are in a straight horizontal line from head to toe, hands at your sides. Make sure your right thigh, hip, and toes (pointed or flexed) stay facing down to the floor; imagine balancing a tea cup on your lower back. Keep your left kneecap lifted, not locked, and keep your balance centered in the middle of your foot. Hold for 5 breaths, slowly come back to a standing position, and switch legs.
Make it easier: Reaching your arms out to the side like airplane wings can help you keep your balance, or you can hang onto the back of a chair or reach out and touch a wall if balancing on 1 leg is too difficult. The important thing is to keep your back flat and your body in a straight line.

yo-half_bridge_f 4. Bridge Pose
Lie on your back with knees bent and feet flat on the mat, hip-distance apart. Press down into your feet, and lift your hips and butt off the floor. Push your shoulders down away from your ears and interlace hands under your hips, pressing fists down into the mat. Tighten your hamstring and butt muscles and your core, and hold for 5–8 breaths. Lower slowly to the floor, and repeat 2 more times.

yo-shoulder_stand_f 5. Supported Shoulder Stand
Lie on a mat with a folded blanket or folded second mat under your shoulders, so that your neck and head are 1–2 inches lower than your shoulders. Pushing your hands palms-down against the mat at your sides, bend your knees. Lift your feet, butt, and lower back off the mat and reach your legs over your head, aiming your toes toward the floor behind you. Pushing your back farther off the ground, bend your elbows and place your palms against your lower back for support as you lift your legs straight into the air and reach your feet toward the ceiling. Be sure your weight is distributed evenly across your shoulder blades and back of your head. Hold for 30 seconds at first, then gradually work up to 5 minutes.
Make it easier: Snuggle your back and butt up to a wall, then twist around so your legs are straight up the wall while you lie back on the floor. (Your butt should still be tight up against where the surfaces meet.) Press your thighs into the wall as you keep your feet parallel, slightly flexed, and hold for 5 minutes.

I hope you find this helps add a lightness to your mind, body and spirit. Now go outside and take a deep breath of fresh spring air in and celebrate your own beautiful uniqueness and body. The beauty of yoga is it is not only skin deep it, it penetrates on every level of your being. Always remind yourself that everything you could possibly ever, want, have or need is right here inside of you.

If you have any other questions about Yoga, Detox, or Fitness in general please visit my Contact page.

(Source)

Filed Under: Cellulite, Cures, Detox, Flexibility, General Fitness, Lymphatic Drainage, Mobility, Rehab, Spine, Stretching, Weight Loss, Workouts, Yoga

Cellulite: Banishing Our Worst Enemy

January 15, 2013 By Jacqueline Garay

Medical experts define cellulite as the collection of fat cells within your connective tissue. When this tissue is weakened, it shifts in appearance and fat cells push through, creating the dimpled appearance we’ve all come to fear. While I understand the science behind this I think I would more probably define cellulite as one of the number one causes for a woman to not wear a bikini and exit the room walking backwards. Hey, its a great way to practice a moon walk!

Studies show that cellulite is rarely found in men, but is found in up to 90% of women. That being said, a huge part of cellulite is hormones and genetics. In addition to hormone imbalances, we also have our circulatory system, lifestyle, skin elasticity, and diet to consider.

So, how do we get rid of cellulite? Well, I’d say the first thing to focus on above all else is DIET! Second thing, is exercise and I will provide a cellulite blasting workout for you at the end of this post (double whammy!).

The Let’s Banish Our Cellulite Diet

The first step in banishing cellulite is to make sure that our weight is at a healthy level. Since cellulite is caused by fat cells, we need to blast those outta the picture (not all of them, our bodies need fat too!) and then focus on fine tuning. Need help with that? Nothing that a healthy workout plan and even healthier diet can’t fix. On top of this new incredible diet you will have, you will also focus on adding in as many cellulite-fighting foods below during the process to improve your results. To beat cellulite once and for all, we need a hormone-balancing, slenderizing, anti-inflammatory, circulation boosting plan of action! And the good news is that its far easier than it sounds! Consider this your official Banish Cellulite Shopping List:

Hormone balancing foods: It is believed that high levels of estrogen increase cellulite. Estrogen actually softens fibrous tissue, and therefore can weaken our connective tissue. Hormone balancing is somewhat of a personal subject, so it’s always best to check with your doctor for the final answer. I can tell you that my nutrition clients are told a few things: ditch all non-fermented soy (a known phytoestrogen) and STOP using anything other than coconut oil to cook with. That doesn’t mean you can’t put EVOO in your salad or flax oil in your morning shake, I’m talking about any time when you heat up oil. Speaking of flax oil, in addition to fibrous, sulfur-rich, organic foods, I also recommend ground flaxseed. While flax is also considered a phytoestrogen, the lignans in flax actually have “anti-estrogenic” properties. Interestingly enough, the anti-estrogenic properties are found in the seed but are LOST once it’s pressed into oil. Put these foods on your grocery list:
organic ground flaxseed,
chia seeds (fiber),
brown rice (fiber),
coconut oil (for cooking/restores thyroid function) and the sulfur-rich foods listed below.
Anti-inflammatory foods: Many of the anti-cellulite supplements out there boil down to reducing inflammation. My favorite raw food guru David Wolfe claims that the anti-inflammatory properties of grapefruit can all but dissolve cellulite, and recommends a 3-day fruit flush of nothing but grapefruit. While I’m not down for 3-days of starving myself and drinking only grapefruit juice, there is definitely something to be said for grapefruits impact on cellulite. (ATTN: Grapefruit can interfere with prescription medication, so talk to your doctor before consuming please). In addition to grapefruit, put these anti-inflammatory foods on your grocery list:
acai,
pineapple,
garlic,
spinach,
kale,
ground flaxseed,
buckwheat,
coconut oil,
olive oil,
wild-caught salmon
Foods that boost circulation: In order to boost circulation, things need to get a little spicy. One of my top picks also happens to be a liver detox, which boosts your circulation and your metabolism by using a mix of garlic, citrus, cayenne and ginger. If you’re not a fan of spicy foods, you can also go green to boost your circulation. Chlorophyll is one of the most valuable nutritional compounds found in the green leaves of plants and grasses. It is almost identical to hemoglobin, the compound in our bodies that transports oxygen in the blood. Oxygen rich blood means much improved circulation! Put the following circulation boosting foods on your grocery list:
Dark chocolate (I’m not making this up, it’s true! and check out this article for chocolaty goodness)
cayenne,
ginger,
garlic,
pumpkin seeds (the Vitamin E content prevents clotting),
dark leafy greens,
wheatgrass (fresh to juice or organic/raw powder form)
Sulfur rich foods: Sulfur is your go-to beauty mineral and is essential for the health of our connective tissue. Collagen is the protein found within our connective tissue and sulfur builds and repairs this. Eating more sulfur-rich foods will not only help with cellulite, but also with acne. Sulfur is one of the top picks for banishing breakouts once and for all. Place these foods on your grocery list:
cabbage,
cauliflower,
broccoli,
kale,
brussel sprouts,
garlic,
hemp seeds,
onions,
pumpkin seeds,
radishes,
spirulina,
watercress.
Foods rich in Vitamin C: Similar to sulfur, Vitamin C prevents collagen breakdown which is super important to our anti-cellulite efforts. Put the following Vitamin C foods on your grocery list:
bell peppers (yellow ranks highest),
kiwi,
dark leafy greens,
citrus fruits,
papaya,
acerola cherries,
strawberries,
broccoli,
tomatoes
Last but not least, don’t forget to drink plenty of Water!

Cellulite Blast and Banish WORKOUT!
Equipment: Skipping rope, Workout Mat

Warm up:
5 x 1 minute skipping with work:rest ration at 60:10

Workout:

3 x around:
20 Burpees
20 Squat Thrust
20 Plank Jacks
20 Mountain Climbers

2x around:
20x each side Single Leg Glute Bridge
10x Walking Push Up
10x Side Plank Dip

2x around:
20x Walking Lunge
10x Dips (on bed, couch, chair, also raise legs for more challenge)
20x Knees to Elbows (also can be done on forearms)

2x around:
30x Skaters
10x each leg Donkey Kicks
30 seconds Plank Hold

If you have any questions or comments or would like to learn more about how you can banish cellulite, get your own diet, or workout program please visit my Contact page.

Filed Under: Cellulite, Detox, Diets, Fat loss, General Fitness, Holistic Medicine, Motivation, Nutrition, Recipes, Weight Loss, Workouts

Juicing: What to do with Leftover Pulp

January 13, 2013 By Jacqueline Garay

So, maybe you got a juicer for Christmas or maybe you just decided to take life by the horns and introduce that gnarly green drink in to your life (good for you!!). However, in the name of the environment (and not being wasteful) you also don’t want all that delicious fibre goodness that is leftover from your delicious juices to go to waste! If you have thought about what to do with it but simply have no idea where to start, fear not! I have come to not only save your day but make it even healthier!

1. Pasta/Mac n Cheese (Perfect for kids!)
Add left over pulp to Mac n Cheese or simply add it to already made pasta sauce. I actually really love the texture it provides, especially to yummy chicken carbonara or just plain old tomato.

2. Crackers

My best friend Talia, owner of Bella Vita Juice Company, sent me this recipe for delicious Juice Pulp Crackers.

2 and 2/3 cup pulp from juice
1/2 cup flax meal (or chia seeds)
1 cup water
Bake at 350 for about 45 minuse and make sure you use parchment paper so it doesn’t stick.

You can also add in nutritional yeast and any spices you desire to make your own custom blend.

3. Add to Soups and Stews

Add it to any soup broth or stews you are cooking. I like to add it to chicken broth because it gives it a nice flavor.

4. Juicer Pulp Bread

You can also use this recipe to make Juicer Pulp muffins! It adds a little boost to the bread mix and I find its best with carrot bread recipes.

Ingredients

1 1/2 cups zucchini grated or 1 1/2 cups carrots
1/2 cup butter
1/2 cup honey
2 eggs beaten
1 teaspoon vanilla
1 1/2 cups whole wheat flour
1/2 teaspoon baking soda
1/2 teaspoon baking powder
1/2 teaspoon salt
1 1/2 teaspoons cinnamon
1/2 cup nuts or seeds chopped
1/2 cup raisins (optional)
1/2 teaspoon nutmeg

Directions
1. Beat together oil and honey, then add eggs, vanilla, zucchini, and leftover juice pulp.
2. Sift dry ingredients and add to zucchini mixture.
3. Add nuts last.
4. Bake in a greased 9″ loaf pan at 350F for 45 to 60 minutes.

Amount Per Serving
Calories: 150.0
Fat: 79
Cholesterol: 20.6 mg
Sodium: 144.4 mg
Carbohydrate: 16.5 g
Fiber: 1.6 g
Protein: 2.8 g

5. Fruit Pops

Soft fruits like various berries, grapes, etc. leave a wetter pulp than hard produce such as carrots or apples and so the flavor left in the pulp is often more intense. These soft fruits can be easily mixed with a little water and frozen to make delicious ice pops that are free from dyes, artificial flavors and the horrendous amounts of processed sugar syrups that are found in many commercial versions of the ice pop. Soft fruit pulp is also great for adding into your own home made sorbets or for using as dessert toppings.

4. Soft fruits like various berries, grapes, etc. leave a wetter pulp than hard produce such as carrots or apples and so the flavor left in the pulp is often more intense. These soft fruits can be easily mixed with a little water and frozen to make delicious ice pops that are free from dyes, artificial flavors and the horrendous amounts of processed sugar syrups that are found in many commercial versions of the ice pop. 5. Soft fruit pulp is also great for adding into your own home made sorbets or for using as dessert toppings.

6. Dog Food

Yes, that’s right! Your pooch can also reap the benefits of Juice Pulp. Just add the pulp to your doggies regular food mix.

Things to Remember

• By adding the juicer pulp to meal recipes we will increase the dietary fiber levels of these recipes. Adequate levels of dietary fiber are sadly missing in many diets in the USA and can cause digestive disorders.

• Juicer pulp can add bulk to recipes and help retain moisture in the dishes we prepare.

• If you don’t have time to make up some of the tasty treats mentioned below on the day of juicing then you can simply put the pulp in a container / freezer bag and freeze the pulp until you are ready to use it. The nutritional properties of freshly made juice are at their peak right away and the nutritional value rapidly declines due to oxidation of enzymes. The fibrous nature of juicer pulp on the other hand will not rapidly decline.

If you have any other questions or comments about Juicing or diet in general please visit my Contact page.

Filed Under: Cellulite, Cures, Detox, Diets, Fat loss, General Fitness, Gluten Free, Holistic Medicine, Motivation, Nutrition, Recipes, Sugar Free, Weight Loss

Holiday Treats: Heart Health Benefits of Chocolate

December 20, 2012 By Jacqueline Garay

Heart-Health Benefits of Chocolate Unveiled
By The Cleveland Clinic

Is Chocolate Good for Your Heart?
Why a little, in moderation, may be beneficial

Chocolate has gotten a lot of media coverage in recent years because it’s believed that it may help protect your cardiovascular system. The reasoning being that the cocoa bean is rich in a class of plant nutrients called flavonoids.
Flavonoids help protect plants from environmental toxins and help repair damage. They can be found in a variety of foods, such as fruits and vegetables. When we eat foods rich in flavonoids, it appears that we also benefit from this “antioxidant” power.

Antioxidants are believed to help the body’s cells resist damage caused by free radicals that are formed by normal bodily processes, such as breathing, and from environmental contaminants, like cigarette smoke. If your body does not have enough antioxidants to combat the amount of oxidation that occurs, it can become damaged by free radicals. For example, an increase in oxidation can cause low-density lipoprotein (LDL), also known as “bad” cholesterol, to form plaque on the artery walls.

Flavanols are the main type of flavonoid found in cocoa and chocolate. In addition to having antioxidant qualities, research shows that flavanols have other potential influences on vascular health, such as lowering blood pressure, improving blood flow to the brain and heart, and making blood platelets less sticky and able to clot.
These plant chemicals aren’t only found in chocolate. In fact, a wide variety of foods and beverages are rich in flavonols. These include cranberries, apples, peanuts, onions, tea and red wine.

Are all types of chocolate healthy?
Before you grab a chocolate candy bar or slice of chocolate cake, it’s important to understand that not all forms of chocolate contain high levels of flavanols.

Cocoa naturally has a very strong, pungent taste, which comes from the flavanols. When cocoa is processed into your favorite chocolate products, it goes through several steps to reduce this taste. The more chocolate is processed (through things like fermentation, alkalizing, roasting, etc.), the more flavanols are lost.

Most commercial chocolates are highly processed. Although it was once believed that dark chocolate contained the highest levels flavanols, recent research indicates that, depending on how the dark chocolate was processed, this may not be true. The good news is that most major chocolate manufacturers are looking for ways to keep the flavanols in their processed chocolates. But for now, your best choices are likely dark chocolate over milk chocolate (especially milk chocolate that is loaded with other fats and sugars) and cocoa powder that has not undergone Dutch processing (cocoa that is treated with an alkali to neutralize its natural acidity).

What about all of the fat in chocolate?
You may be surprised to learn that chocolate isn’t as bad for you as once believed.

The fat in chocolate comes from cocoa butter and is made up of equal amounts of oleic acid (a heart-healthy monounsaturated fat also found in olive oil), stearic and palmitic acids. Stearic and palmitic acids are forms of saturated fat. You may know that saturated fats are linked to increases in LDL cholesterol and the risk of heart disease.
But, research shows that stearic acid appears to have a neutral effect on cholesterol, neither raising nor lowering it. Although palmitic acid does affect cholesterol levels, it only makes up one-third of the fat calories in chocolate. Still, this does not mean you can eat all the dark chocolate you’d like.

First, be careful about the type of dark chocolate you choose: chewy caramel-marshmallow-nut-covered dark chocolate is by no means a heart-healthy food option. Watch out for those extra ingredients that can add lots of extra fat and calories. Second, there is currently no established serving size of chocolate to help you reap the cardiovascular benefits it may offer, and more research is needed in this area. However, we do know that you no longer need to feel guilty if you enjoy a small piece of dark chocolate once in a while.

So, for now, enjoy moderate portions of chocolate (e.g., 1 ounce) a few times per week, and don’t forget to eat other flavonoid-rich foods like apples, red wine, tea, onions and cranberries.

Happy Holidays!

For more information about diet, nutrition, and heart healthy foods or to get your own Nutritional Profile please visit my Contact page.

Filed Under: Diets, Fat loss, General Fitness, Holistic Medicine, Nutrition, Weight Loss

Holiday Gifts for the Mind, Body, and Soul

December 11, 2012 By Jacqueline Garay

It’s that time of year again! The holidays always roll around sooner than you know and often times we are at a loss for gift ideas. So, in order to help you out I have compiled a list of my personal favorites. Some of these gifts are fitness related, some not, but all are definitely great for the mind, body, and soul. Please also check out last years Gift Guide for more fitness and health related gift ideas for your loved ones.

Sanovera Detox System

25% off a Sanovera Detox Treatment Package ($200 savings). After a crazy year and an even crazier holiday party schedule the Sanovera Detox Treatment System is the answer to detoxifying the body, shedding the excess holiday pounds, and getting you back to feeling healthy, energetic, and ready to take on 2013. This system has been proven time and time again and the results are not only long lasting but also sustainable. This Detox System Package includes a diet and workout program.

The Grid Foam Roller from Trigger Point

One of the best foam rollers on the market today and perfect for any active individuals in your life who want to loosen up!

Pure + Simple Products and Services

My absolute favorite day spa and organic products retailer. Everything is made from natural products and good for the environment. On top of that, my skin has never looked better since using their products. I also highly recommend their Urban Renewal Facial.

FashionABLE

FashionABLE is committed to creating sustainable business for women in Ethiopa. Women who have escaped the horrors of the sex trade or prostitution. Women who, through your purchase of a scarf, now have the means to provide for their families. These are women who have been given a second chance at life. Such a great gift.

Davids Tea

Possibly the best tea in the world. The 24 Days of Tea and similar samplers are amazing and allow you to try out a bunch to see what you like. I highly recommend Cream of Earl Grey, Forever Nuts, Mom’s Apple Pie, and Pumpkin Chai.

Nike Weighted Jump Rope

Also a great stocking stuffer. There is no better workout than a skipping workout. Such a simple gift, with such incredible benefits. Help someone on their way to healthy this year.

Detox Yogalates Package

20% off a Detox Yogalates Package ($250 savings). We all feel a little bloated, lethargic, and ready to sweat out all the holiday cookies and buttered rum after one too many Holiday parties. Detox Yogalates is a combination of detoxifying Chakra Yoga and strengthening Remedial Pilates. Detox Yogalates is an invigorating and refreshing experience that involves specialty poses performed in the correct sequence allowing the body to cleanse as well as tone. Pilates works to strengthen your core and lengthen your muscles while Chakra Yoga aids in healthy lymphatic function and the cleansing and flushing of the digestive tract, lungs, and bloodstream. Yogalates also works to rid the body of excess fat, blockages, and water weight. There is no better way to start the new year than with Detox Yogalates. Combine this Detox Yogalates with a Sanovera Detoxifying Treatment Package for an even more thorough cleanse. See the pounds melt off.

Travel Yoga Mat

This super light travel mat from Manduka is my absolute favorite. It is made of biodegradable natural tree rubber and folds up small enough to pack in to a bag or suitcase easily. This is a great gift for people who are always on the run and don’t want to carry around a bulky mat.

Touch Screen Running Gloves

These are the best gloves if you are a runner. They have touch screen sensitive tips so you don’t have to fiddle with your gloves mid run when you want to change the track on your iPod. They are one of the best inventions for cold winter running, which is something unavoidable if you live in Canada and are a runner; you will never freeze your fingers off again!

Metal Vent Tech Long Sleeve

Lululemon does it again. This is the most comfortable shirt I have ever stolen from my boyfriend. Also great for workouts because of its breathable qualities and anti stink properties! I can’t think of a better gift for an active guy.

Essential Oils

These are a staple in my house. I put a few drops in my oil burner, a few drops in the humidifier, the shower, the bath, the possibilities are endless! Essential oils have healing properties, can cleanse everything from your house to your yoga mat to your scalp, and smell fantastic! My go-to’s are Eucalyptus for its anti viral effects, Lavender because it is super relaxing, and Bergamot because I love how it smells. I picked up a really beautiful oil burner from Whole Foods Market a few years ago, which was made in Thailand. This also makes a great gift.

Filed Under: Cures, Detox, General Fitness, Gifts, Holistic Medicine, Lymphatic Drainage, Nutrition, Pilates, Running, Tea, Weight Loss, Workout Gear, Yoga

Gluten Free Fall Favorites

November 6, 2012 By Jacqueline Garay

With the onset of the cold weather I notice that I am craving warm foods a lot more for my meals. Gone are the dog days of summer where a simple salad or a big juice and a protein shake would suffice. In lieu of those warm weather favorites I have decided to share some of my cold weather favorites. These recipes are also gluten free, highly detoxifying, and quite healthy; you will still be 6 pack ready for the beach season when the holidays roll around.

I decided to include my Turkey Meatballs recipe (by popular demand) as well as one of my staple recipes for fall time, One Pot Stew. I love turkey meatballs and prefer to eat them instead of beef, due to less fat. However, I also love to substitute bison/buffalo for beef as it is quite lean and not gamey at all. You can typically find bison at high end grocery stores like Whole Foods Market, Pusateris, or The Healthy Butcher.

Turkey Meatballs

Prep/Cook Time: 50 minutes to prepare

Ingredients:

1lb lean ground turkey or buffalo meat
½ onion, chopped
½ cup cornflakes or crushed rice crackers
2 eggs, beaten
Salt and Pepper, to taste
2 tablespoons olive oil
¼ cup water

Directions:

1. In a large bowl, mix together all the ingredients except the oil and water; form in to balls
2. Heat the olive oil in a large non-stick skillet and brown the balls on all sides.
3. Turn the heat to medium low, add the water, cover, and simmer until the meatballs are done.

Nutritional Analysis Per Serving
157.19 calories, 7.48g fat (142% calories from fat), 18.14g protein, 3.44g carbs, 116.56mg cholesterol, 115.91mg sodium

One Pot Stew

Prep/cook time: 5 hours

4 Large Carrots, peeled and cut in to 2-inch chunks
1 large onion, quartered
3 large red potatoes, peeled, and quartered
3 large cloves garlic, peeled and cut in half
½ lb mushrooms (any variety), washed
1 ½ lbs top sirloin round steak, cubed
½ cup red or white wine
1 (15 oz.) can organic tomato sauce
1 cup hot water
1 ½ tablespoons arrowroot
½ tablespoon salt
½ tablespoons freshly ground pepper
1 teaspoon ground cumin
1 teaspoon sage
1 teaspoon Hungarian Paprika

Directions:

1. Preheat the oven to 250F
2. Place all of the ingredients (except the arrowroot and hot water) in a pot.
3. Add the arrowroot to the hot water and stir until the powder dissolves.
4. Add to the pot and cover.
5. Place in the oven and cook very slowly for 4-5 hours. Do not disturb during the cooking process.

This recipe for One Pot Stew can also be made in a crock pot instead of the oven. Follow the exact same directions.

Nutritional Analysis Per Serving

400.12 calories, 7.55 g fat (17% calories from fat), 35.25g protein, 45.88g carbs, 83.01mg cholesterol, 882.11mg sodium

If you have any questions or comments or if you would like your own Diet Analysis and Nutritional Package or more fall recipe ideas, please visit my Contact page.