Post-Spring Break Detox Tips

Did you have a crazy time over spring break, or just need a refresh as you get back into your routine post-vacation? Here are a few detox tips that will help you feel revitalized and ready to take on the day:

  • Choose fresh-pressed green juices
    • Green leafy vegetables are what most people need more of in their diet, so drinking juices made with green veggies is a quick and easy way to get them in.
    • Green juices boost your daily vitamin and mineral intake which recharges your body and gives you a great burst of energy.
    • Cold-pressed juice retains more of the nourishing vitamins so you’re getting the biggest bang for your buck!
  • Add turmeric
    • Turmeric is used around the world for its detox and anti-inflammatory properties.
    • Add turmeric by cooking with whole turmeric or ground turmeric spice, add a supplement or try it in a drink like Golden Milk.
    • We love the KeVita Cleansing Probiotic Apple Cider Vinegar Tonic in Turmeric Ginger flavor—Probiotics and Apple Cider Vinegar are also powerful tools in supporting elimination of toxins from the body.

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  • Add chia
    • Chia seeds are jam-packed with fiber, calcium, iron, phosphorous and antioxidants.
    • Chia seeds are able to hold up to 12 times their weight in water and when soaked in water so they are super hydrating.
    • They also provide a healthy dose of fiber and healthy omega-3 fats which help you feel your best.
    • Blend chia in your smoothie, add it to your oatmeal or yogurt, or try it in a drink like Mammachia.Chia
  • Eat Right
    • Eating a diet filled with fresh, minimally processed foods is one of the fastest and most important ways to continually flush toxins out of your system and maximize your health. Avoid processed food that has artificial colors, flavors, sweeteners, extra salt and hydrogenated fats.
    • Fill your plate with plants: Eat a rainbow of different-colored plants—including whole grains and beans—to provide your body with a wide variety of nutrients.
    • Try out some of our new salads on the platter bar in Whole Foods Market… These recipes are created with your health and celebrate the best produce of the season.Three Pea

Our ‘Go-To’ On The Go Snacks

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Spring is a busy time. When you are running from here to there, it can be hard to fit in a nutritious meal. Having healthy snacks on hand while you’re on the go can save you from making a less than nourishing choice when you are desperately hungry. If you have kids around, it’s especially important to have a healthy snack at the ready so that you can expertly keep spirits high and hunger low.

Here are our four ‘go-to’ snacks for when you need a healthy option on the go. These snacks travel well and are quick to prepare.

Snack Bites

Prepping batches of snacks ahead of time sets you up for success. Whether you’re running errands, hitting the sports fields, or just going back and forth to school, no one wants to have to worry about where to get the next bite to eat. Prepping ahead takes some planning, but will be worth the time when you can quickly fend off the hangries.

Get the kids involved! They will love making and eating these chocolate earth balls, a less fancy version of grown-up truffles. The best part? No baking required!

Chocolate Earth Balls

Chocolate Earth Balls

Trail Mix

A good trail mix provides both good nutrition and flavor. While there are no hard and fast rules, the foundation is most always nuts and/or seeds that provide good quality plant protein and healthy fats. The addition of dried fruits such as raisins, dates and figs provides natural sugars for energy along with a wide range of nutrients. Building a terrific trail mix starts with choosing nuts and seeds, then adding some extras you personally favor… we love adding some dark chocolate for antioxidants (and deliciousness!).

In this recipe we include some unexpected popcorn which brings lightness, crunch and a healthy serving of whole grain goodness.

Popcorn Trail Mix

Trail Mix

Fruit

Having fresh fruit on hand is one of the simplest and most nutritious options for the car. Things like organic apples, grapes, berries, cherries and stone fruit like nectarines, peaches or plums are easy to eat with one hand on the wheel. In the winter I love to carry clementines because they stay fresh for so long and in warmer weather dried fruit is a good option because it doesn’t spoil if left in a hot car.

Dried Fruit Chews

Dried Fruit Chews

Cookies

Cookies? Yes… just make them healthy!  Cookies can be a nutritious choice if you make them with the right ingredients. Choose whole grain flours and sweeten them with dried fruit instead of simple sugar. This 5 ingredient cookie recipe is packed with nutritious ingredients and fast to prepare.

Banana Oatmeal Snack Cookies

Banana Oat Cookies

Eat your greens!

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In March I always think about St. Patrick’s Day… a day when we wear green and drink green beer to celebrate. These traditions are fun, but I want to add in a healthy habit in honor of St. Patrick’s day this year. Let’s dedicate March to eating leafy greens as well!

Now, I know what you’re thinking… this doesn’t sound like much fun… but check out our first recipe. You’ll feel as sprightly as a leprechaun after you try this festive breakfast shake!

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Healthy Shamrock Shake

Ingredients

  • Big handful of baby spinach (or kale or collard greens)
  • 1 frozen banana
  • 1 cup milk of choice (I used unsweetened almond milk)
  • 1/3 cup yogurt (I used Kite Hill’s almond milk yogurt)
  • 1/8 tsp pure peppermint extract
  • 1 TBSP honey
  • 1 TBSP mini dark chocolate chips

Instructions:

  1. Add all of your ingredients to a blender except chocolate chips. Blend until smooth.
  2. Stir in chocolate chips and sprinkle a few on top!
Benefits of the Shamrock Shake include:
  • Greens: Greens represent a convenient, essentially non-caloric, nutrient-dense source of otherwise hard to obtain minerals.
  • Banana: An excellent energy source, bananas high potassium content can regulate blood pressure and support heart health.
  • Peppermint extract: Peppermint extract is known to relieve nausea and may reduce mild pain.
  • Dark Chocolate Chips: Chocolate is a great source of antioxidants which help the body’s cells resist damage.

Why go green?

Adding more leafy greens into your diet is one of the best things you can do for your health. You’ll feel the benefits immediately, but in case you need more data to back it up, here’s what makes greens such a nutritional powerhouse. They contribute vitamins A, C, E, K as well as many B-vitamins to your diet. They also contain minerals such as calcium, iron, potassium and carotenoids–important antioxidant phytochemicals. As if that were enough, they’re a great source of fiber as well. All of these benefits come together to promote wellness throughout your body and mind. Plus, those who eat more greens are more likely to remain at a healthy weight–bonus point!

Here is another healthy St. Patrick’s Day recipe: Colcannon Cakes! This play on a traditional Irish dish features cabbage as its leafy green star. If you want to mix things up, substitute Brussels sprouts in place of the cabbage or add in extra veggies like carrots and peas! This versatile recipe is a tasty way to reinvent leftovers.

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Colcannon Cakes 

Ingredients:

  • 1 pound cabbage (cored and shredded)
  • 1 tablespoon olive oil
  • 3 cups mashed potatoes
  • ½ cup whole wheat flour (or gluten-free flour of choice)
  • ¼ teaspoon + ½ teaspoon reduced salt seafood seasoning (added separately)

Method:

  1. Warm olive oil in a sauté pan. Sauté cabbage until tender.
  2. In a large bowl, combine cabbage, mashed potatoes and ¼ tsp of the seafood seasoning. Gently form the mixture into approximately six hockey-puck shaped patties.
  3. In a separate bowl, mix the flour with the remaining ½ tsp of seasoning. Gently dip each patty in the flour mixture, to coat evenly.
  4. Cook on medium-high heat in an oiled pan for 3-4 minutes per side or until warm and crispy. Serve immediately.

Cauliflower Comeback! Why cauliflower is our new favorite vegetable.

People are crazy for cauliflower right now! Who would have thought that bland white cauliflower would be the next big food trend? It’s interesting though, some of those qualities that make cauliflower seem boring are actually what makes it so versatile. We’re seeing it in everything from vegan buffalo wings to pizza crust! The mild flavor of cauliflower allows it to blend seamlessly into many recipes and we love how healthy it is too!

Cauliflower is super nourishing! It offers high levels of vitamin C, K and soluble fiber. This vegetable belongs to the brassica (cabbage) family—vegetables in this genus are touted for their health benefits most notably their antioxidant and detox properties. Did you know that cauliflower comes in a range of colors too? Look for green romanesco or antioxidant rich purple cauliflower.

If you thought you didn’t like cauliflower, why not try one of these 3 recipes that transform this old favorite into something new and exciting!

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  1. Got a hankering for Buffalo wings? Wait till you try our awesome Buffalo Cauliflower Bites.
  2. If you prefer to pass on the potatoes, try Mashed Cauliflower Or, mash cauliflower with potatoes.
  3. Roast cauliflower for a real treat. Toss one head of cut-up cauliflower with olive oil, salt and pepper. Roast at 400 degrees F. until just tender, stirring occasionally. Roasted Cauliflower Steaksis super healthy recipe flavored with lemon, garlic and parsley.

riced-cauli

Have you heard about riced cauliflower? This is my new favorite product to always have on hand. You can find 365 Everyday Value Organic Riced Cauliflower in our frozen section for just $1.99 a bag! What a great deal for a super healthy product.

Here are two of my favorite recipes that feature cauliflower rice!

Cauliflower Crust Pizza

Ingredients

For the crust:

  • Nonstick spray (we used coconut oil spray)
  • 1 bag 365 Everyday Value Organic Riced Cauliflower
  • 1 large egg, lightly beaten
  • 1 cup shredded part-skim mozzarella cheese
  • 2 tablespoons grated parmesan cheese
  • Kosher salt and freshly ground black pepper

Toppings:

  • 1/4 cup tomato sauce
  • 1 cup heirloom tomatoes, sliced
  • 2 cloves garlic, sliced
  • 1/8 teaspoon crushed red pepper flakes
  • Fresh basil leaves

Instructions

  1. Line a rimmed baking sheet with parchment paper, and preheat oven to 425ºF.
  2. Prep cauliflower rice: Empty contents of Cauliflower Rice bag into microwave safe bowl and microwave for 5 minutes. Remove from the microwave and let cool.
  3. Strain cauliflower: Place cauliflower in dish cloth, paper towel or cheese cloth and wring out water. Try to get the cauliflower as dry as possible.
  4. Mix crust: In a large bowl, combine drained cauliflower, egg, one cup mozzarella, parmesan cheese, and salt and pepper.
  5. Make crust: Once combined, pat crust mixture into a circle on the baking sheet. Bake for 10 to 15 minutes, or until golden.
  6. Top the pizza with the sauce, 1/4 cup mozzarella, grape tomatoes, and garlic.
  7. Bake in the oven until melted and bubbly, another 10 minutes. Top with red pepper flakes and fresh basil before serving.

Riced Cauliflower Fried Rice

Ingredients

  • 1 bag riced cauliflower
  • 2 tbsp. vegetable oil
  • ½ medium onion, diced
  • 3 garlic cloves, minced
  • 1 cup shredded tri-color carrots
  • 1 cup peas
  • 1/4 cup soy sauce
  • 3 scallions, sliced
  • 1/4 cup cashews

Instructions

  1. Heat oil in large wok over medium-high heat. Add onion and cook until softened, about 5 minutes.
  2. Add garlic and cook another minute.
  3. Raise heat to high. Add cauliflower (no need to thaw first), carrots, peas and soy sauce. Cook, flipping frequently, until veggies become tender crisp and cauliflower begins to brown in spots, about 5 minutes.
  4. Top with scallions and cashews.

RISE + SHINE: 5 Steps to Become a Morning Exerciser

A guest post from our friends at Sport&Health Club

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Find yourself repeatedly hitting the snooze button? Try these 5 tips to make AM workouts an easy part of your routine. It’s a great feeling to get your workout in early – plus, you’ll have a boost of energy to carry you through the day!

Why Work Out in the Morning?

Morning exercise carries many benefits.  You’ll jump-start your metabolism and keep it elevated for hours.  As a result, you’ll be burning more calories all day long. AM exercise also energizes you for the day and increases mental acuity, which can last four to ten hours after your workout ends. Also, by finishing your workout in the morning, you can better focus on the day that lies ahead. But most of all, nothing can top the feeling of gratification knowing that you have done something good for you.

Here are some steps to help you become a morning exerciser:

Prepare for your workout the night before

Pack your gym bag and lay out your workout clothes. Go to sleep at the proper time each night. The National Sleep Foundation suggests getting between 7 and 9 hours of sleep per night to help your body function well the next day. This is the most vital component to becoming a morning exerciser. If we are requiring our body to expend more energy in the morning, then we must prepare it to do so.

Set a time for your workout

When you exercise at the same time every morning, you are regulating your body’s endocrine system and circadian rhythms.  Your body will start to adapt to the pattern that you’re setting and then prepare for waking and exercise several hours before you open your eyes. Amazing, right? Hormones prepare your body for exercise by regulating blood pressure, heart rate and blood flow to muscles. Your metabolism along with all of the hormones involved in exercise will start to elevate while you’re sleeping. You will feel much more alert and energized when you do wake up.

Establish accountability

Schedule exercise with a friend or a certified personal trainer. This will help you gain accountability and give you that extra dose of motivation.

Choose a method of exercise

Whether it’s a group fitness class or a session with a personal trainer, find something that you enjoy and you’ll increase your odds for success. You can choose from so many varieties of fitness: water aerobics, dance, cycling, Pilates, or even team sports. They are all beneficial!

Eat a light snack before your workout

Try a cup of yogurt and a granola bar or pieces of fruit. Combine complex carbohydrates for energy and protein for the best workout recovery. Then eat a healthy meal less than an hour after exercising to start your day properly. You may find that morning exercise regulates your appetite for the rest of the day and will help you choose better portions of healthier foods.

Are you ready to tackle your workout in the morning?

There is nothing more invigorating than the feeling of tying up those laces, heading out the door and welcoming your newfound challenge. Wake up tomorrow morning ready to tackle your workout!

Go to sportandhealth.com for more exercise tips.

 

Fitness Tips for 2017

A guest post from our friends at Sport&Health Clubtrx-2

A sedentary lifestyle is one of the 5 major risk factors (along with high blood pressure, abnormal values for blood lipids, smoking, and obesity) for cardiovascular disease, according to the American Heart Association. Physical activity is key to preventing heart disease and strokes, the nation’s  No. 1 and No. 5 killers.

Here are a few workouts that will give you some amazing heart-health and strength building benefits!

Interval training

While any activity boasts heart-health benefits, interval training is an amazing way to get your blood pumping. Alternate between high intensity intervals and periods of rest or slower paces work – think treadmill sprints followed by a brisk walking break. Be sure you’re working hard enough to get out of breath and then take whatever rest period is necessary to recover. Continuously raising and lowering your heart rate forces the blood to pump a lot harder. In addition to burning tons of calories, it makes the body more efficient at clearing fat and sugar from the bloodstream.

Lap Swimming

If you’ve never taken your cardio workout to the pool, you’re missing out! Try progressing from 6-10 lengths of the pool, trying out different strokes with each workout. Work your chest and back with alternating laps of back crawl and breaststroke. Or try alternating laps of flutter kicks and the front crawl for an amazing upper/lower body workout.

 

Strength training

In addition to building muscle mass, strength training has an incredible impact on bone health and your heart. Over time, your muscles will more efficiently be able to handle the demands placed upon them, easing the burden on your heart. New to strength training? Begin with your own body weight – just be sure that you’re incorporating proper progression over time. In addition to simply adding more weight, you can adjust the tempo of your movements to up the intensity. Once you master 10-12 repetitions of a movement, try challenging yourself by slowing down the movement for an extra burn.

Yoga

Want a more gentle approach to gaining strength and toning muscles? Yoga and Pilates get the job done and also provide amazing heart-health benefits, including lowering blood pressure, boosting circulation, increasing lung capacity and improving respiratory function and heart rate. And bonus – you’ll leave class feeling more relaxed and ready to tackle the day.

Cycling

According to a study recently done by the British Medical Association, regular cycling can reduce risk for coronary heart disease by 50%. Cycling uses the largest muscle groups in the legs to elevate heart rate, boosting fitness and stamina. Try a group cycle class for a fun, interval-based workout or simply hop on a bike at the club for a 20-30 ride!

Ultimately, it’s important to find an activity or training style that you enjoy and will stick to. For those looking to lower blood pressure or cholesterol, the American Heart Association recommends 40 minutes of aerobic exercise of moderate to vigorous intensity three to four times a week to lower the risk for a heart attack or stroke.  For more information, visit sportandhealth.com.

The No. 1 New Years Resolution – Lose Weight

 

A guest post from our friends at Sport&Health Club

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Many individuals resort to the same New Year’s Resolution year after year, to lose weight.

This year, Mitch Batkin, Sport&Health Clubs, Senior Vice President of Fitness, offers the following points that can make sticking to resolutions a breeze:

  • Start today. With the right tools and a little discipline, it is possible to enjoy all foods and stay fit.
  • Find support from a trainer or join a group exercise class. Your success rate increases dramatically with support from others instead of trying to do it alone.
  • Enjoy a healthy snack before a big meal. A cup full of carrot sticks, an apple or a handful of pretzels can be just what you need to curb the appetite, leaving less room for high-fat foods.
  • Eat freely in moderation. Sample the tempting foods on the table, but in small portions. Load up the rest of your plate with vegetables and fruits.
  • Stay active. Perform at least 30 minutes of moderate activity each day. Most fitness experts agree that accumulating about 3 hours of exercise each week, half of cardiovascular conditioning and half of resistance type exercise is best to make significant improvements in your health.
  • Beware of liquid calories. Steer clear of large amounts of alcohol or soda, which will provide little more than empty calories.
  • Drink lots of water. Not only is it important for helping you stay hydrated, it also helps you feel full.
  • Eat only when hungry. Many people eat just because food is in front of them. Pause for a moment before that second or third helping and consider whether you truly feel full.

For more information, visit www.sportandhealth.com.

 

Feed Your Resolution

When January rolls around, many of us make big New Year’s resolutions to change our whole diet in order to start the year off right. But here’s my question… Why not make a resolution to just start the day off right? Making a smaller, simpler promise increases the chances you will stick with it throughout the whole year!

Some of you may be doing great with your resolution and others might already be off the wagon… where ever you are don’t worry! Let’s make this simple pledge to add a healthy breakfast to our day this month.

smoothie

For a quick breakfast, smoothies hit the spot. They are fast to make, satisfying and you can easily take them with you when you walk out the door. The key to making a smoothie that will #FeedYourResolution and keep you feeling full until lunch is to focus on two things: Produce and protein.

Pick Your Produce

The USDA recommends 1 ½-2 cups of fruit per day and for vegetables, the recommendations are even higher at 2 ½-3 cups a day. Adding a smoothie as part of your breakfast, snack or lunch on-the-go is an easy (and delicious!) way to work up to those daily produce goals.

Veggies

Try fresh or frozen spinach leaves, fresh or frozen kale leaves, carrot, cooked sweet potato, cooked pumpkin, beet greens and cooked beets and/or cucumber.

Fruits

Try berries, pears and apples, banana, avocado, pineapple, mango, papaya, kiwi, citrus, figs, plums, melons and/or cherries. Almost all fruit can be used either fresh or frozen.

Pick Your Protein

Adding protein to your blended drinks helps you feel fuller longer —here are easy ways to add extra protein:

Add whole food sources of protein to your smoothie.

Consider yogurt, kefir, nut butters, pasteurized egg whites, or silken tofu to bring richness and flavor to your glass. If you like a thicker, heartier texture boost your smoothie by blending in ground chia, flax seeds, hemp seeds or rolled oats.

Add a scoop of protein powder.

Plant-based protein is a great option that derives protein from nutritious products like brown rice, hemp seed, peas or soy. For dairy drinkers we love grass-fed whey protein—Did you know that at Whole Foods Market, all of our whey protein powder is from cows that are free of growth hormones and antibiotics, just like our milk?

Smoothie Builder

Smoothies are very versatile so you should feel free to experiment with ingredients until you find a combination you love. Check out the diagram below… Simply choose at least one item from each row…then blend your way to breakfast bliss!

builder

Want a tried and true recipe? Here’s one of my favorites:

LEAN GREEN SMOOTHIE

This lean green glass of goodness will keep you energized, full and feeling your best all morning long! Nutrient packed greens join forces with fresh fruit and juice to give you a high impact smoothie.

Makes about 2 ½ cups

Ingredients:

  • 2 heaping cups chopped kale leaves
  • 1 ½ cups cold orange juice
  • ½ of a pear (or apple or mango)
  • 1 banana
  • 1 tablespoon honey
  • 1 scoop protein powder (We suggest a Grass-fed Whey Protein Powder, or if you avoid dairy, Plant-Based Protein Powder)

Method:

Remove kale leaves from their rough center stalk and coarsely chop. In a blender, combine kale and orange juice. Blend until no big kale bits remain. Stop blender and add pear, banana and honey.  Blend until smooth. Enjoy!

Supplement Your Workout

Top 10 Supplements for Fitness

Did you make a resolution to work out more in the new year? Here’s a list of popular supplements that will enhance and support your workout and health goals!

What are Supplements?

Supplements are just that — supplements, not replacements. Paired with a healthy diet, they can help keep the body strong by focusing on prevention and support. They can also help to address specific health needs related to your joints, heart, brain, digestion and more. Research indicates that optimal levels of some nutrients are tough to obtain from diet alone, thus… supplements!

1. Energy Supplements

Whatever your workout, energy supplements can fuel your sessions before, sustain your energy during and support repair and recovery after.

  • Natural energy enhancers like green tea and yerba mate will support endurance and mental focus without the jitters or caffeine crash. Boosting your energy with natural ingredients will help increase endurance, aerobic and anaerobic capacity, and enhance mental focus before long and high-intensity workouts.
  • B vitamins are necessary for the body to convert proteins and sugars into energy, and are necessary for peak performance and recovery.

We recommend… Vega Sport Pre-Workout Energizer and Clif Shot Bloks Energy Chews (with 50mg Caffeine)shot-bloks

 2. Recovery Supplements

Helping your body recover quickly from a tough workout will decrease muscle soreness and help to get you ready for your next workout.

  • Turmeric supports a healthy inflammatory response which supports recovery and pain relief.
  • Ginseng and Rhodiola were traditionally used in herbal medicine to help enhance physical capacity, and reduce training-related fatigue.

We recommend… Gaia Herbs Turmeric Supreme Liquid Caps and Gaia Herbs Adrenal Health Liquid Caps

turmeric

3. Protein powders

Protein provides amino acids, which are vital for lean muscle tissue growth and repair, as well as cellular metabolism.

  • Protein powder is a great way to get additional support if you don’t get sufficient levels of protein from the foods you eat. Most are vegetarian and some varieties are dairy free or vegan.

We recommend… Whole Foods Market™ Plant Based Fit Protein Powder and Garden of Life Organic Raw Protein Powder

protein

4. Bone and Joint Supplements

Make sure you are supporting the bone and joint structure that keeps your body supported! Orthopedic injuries are a very common reason people can’t work out like they want to.

  • Calcium provides critical support for healthy bones. Although it is never too late to nourish your bones, early intervention through adequate calcium intake, regular exercise, and a diet rich in fresh, unprocessed foods will help prevent bone loss in later years.
  • Vitamin D plays a major role in bone development and appears to have a beneficial effect on many of the body’s systems. Most people cannot get needed levels of vitamins D from recommended diets.
  • Glucosamine and chondroitin formulas address joint discomfort by supplementing and supporting components naturally found in healthy cartilage. Glucosamine is a building block of cartilage, while chondroitin sulfate is actually a constituent of cartilage.
  • Zyflamendpromotes a healthy inflammation response that helps support joint health. Perfect for post-workout pain.

We recommend… New Chapter Zyflamend and Adora Dark Chocolate Calcium Disks

calcium

5. Wellness for Cold and Flu Supplements

Sickness is another common reason people have to skip their workouts. These types of supplements support healthy immune systems.

  • Homeopathic flu remedies, when taken at the first sign of sickness, can provide temporary relief of symptoms including fever, chills and body aches.
  • Warm liquids may provide similar soothing effects as steam.

We recommend… Boiron Oscillococcinum and Nature’s Way Umcka Cold Care Hot Lemon Drink

Pro-tip: Experts say, washing your hands is “hands down” the number one prevention for cold and flu.
oscilloccinum

6. Healthy Fats

Healthy Fats are vital for numerous functions in the body, including a healthy cardiovascular system, brain, mood, joints and skin.

  • Fish oil is an excellent source of omega-3 fatty acids, which are key players in the recovery process. Essential fatty acids found in fish oils may support a healthy inflammation response after exercise. This may help to reduce the post-exercise muscle soreness often felt for hours or days after strenuous or unaccustomed exercise.
  • Plant-based omega-3s, derived from nuts and seeds, are great options for those who don’t consume fish or meat.

We recommend… 365 Everyday Value® Organic Chia Seed, Manitoba Harvest Hemp Hearts and 365 Everyday Value Fish Oil

chia

7. Electrolytes

Electrolytes are minerals in your blood that are depleted during training. Great natural sources are coconut water, dried fruits like raisins or dates, and naturally enhanced electrolyte drinks.

Supplements to consider… Nuun Active Electrolyte Enhanced Drink Tabs

nuun

 8. Digestion Supplements

No one likes to work out on an upset stomach, but even more importantly, healthy digestion is key to overall health and maintaining a healthy weight.

  • Probioticsplay an important role in digestion, supporting the immune system and intestinal health.
  • Fiber supports normal blood sugar levels, hunger, cholesterol levels and a healthy intestine.

 We recommend… Garden of Life Raw Probiotics365 Everyday Value: Daily Probiotic With Acidophilus and Manitoba Harvest Certified Organic Hemp Protein Powder with Fiber

probiotic

 9. Multivitamins

Multivitamins contain beneficial nutrients that may be difficult to obtain from food sources alone. They act as nutritional “insurance.”

We recommend… Megafood Women’s Multivitamin, Megafood Men’s Multivitamin, and Hero Nutritionals Yummy Bears Multivitamin

mens-one

10. Superfoods Supplements

Superfoods are packed with essential nutrients and available in a variety of convenient forms, like powders, bars and capsules, which can help you get in your recommended five servings of fruits and vegetables per day.

  • Greens and wheatgrass are loaded with antioxidants, fiber and minerals.
  • Maca delivers glucosinolates, the healthy compounds in cruciferous vegetables.

We recommend… Amazing Grass Organic Wheatgrass Powder and Navitas Naturals Incan Organic Maca Powder

maca

Pro-tip: If you need any supplements right now, don’t miss the sale at Whole Foods Market January 6-8, 2017. These are the biggest discounts on supplements all year!
sale

 

How To Host ‘Turkey Day’ If You Have A Guest Who Doesn’t Eat Meat

Do you have a vegan or vegetarian person joining you at your Thanksgiving feast? If you don’t practice these diets yourself, you may be left wondering what to prepare. Well don’t worry… Here are recipes and tips for preparing a holiday meal that will delight everyone at the table!

1.  Offer at least one meat-free entrée

This will make your vegetarian guests feel honored and it’ll ensure they have a festive dish as their main course instead of relying solely on only side dishes. We love these veg-focused “center of the plate” stars:

If you’re already feeling overwhelmed by having to cook the turkey and sides you might opt to try one of our ready-made vegetarian holiday alternatives:

2.  Whenever possible, keep your sides meat-free or meat optional

Thanksgiving sides are often the best part of the meal! Everyone loves the sweet potatoes, squash, Brussels sprouts, mashed potatoes, gravy, cranberry sauce, stuffing, salads, etc. With all these options, it may seem like a vegetarian has more than enough choices… But as a host you’ll just need to be aware that we often add animal products to classic sides making them off-limits to our meat-free guests.

No need to change all your prized family recipes, but here are a few easy swaps to make sides more veg-friendly:

brussels

  • Instead of cooking Brussels sprouts with bacon or in drippings: Roast them in a vegetable oil like in this recipe and have crispy bacon bits on the side as an optional topping.
  • Instead of having sausage as the main add-in to your stuffing: Feature savory flavors and mushrooms, or a unique mix-in of dried apricots and hazelnuts.
  • Instead of mashing the potatoes with chicken broth: Use vegetable-based broth and milk. Try this recipe! If you have a vegan guest you’ll also have to leave out the milk and butter (sorry!), however you’ll be surprised how delicious potatoes mashed with garlic, herbs and high quality olive oil can be!

3.  When your vegetarian guest offers to bring a dish, let them!

The best person to make an awesome vegetarian dish is the person who eats that way all the time! So when your meatless loved one offers to contribute, say yes! It will be a win for everyone… one less dish for you to make and they’ll have a favorite recipe to nosh on.

And if they don’t offer to bring something we’ve got you covered. Head to our website for festive vegan and vegetarian recipes that will take you from main course to dessert!