Tag: #beauty

Fitness

Give Yourself the Gift of Sweat

mardeecalkins

It’s a busy time of year,  but don’t forget that breaking a sweat most days does amazing things for your body and your mind.

Let’s start with what exercise does to you physically. It helps to control weight. I’m not a big believer in “calories in, calories out,”  because our bodies utilize nutrient-dense foods so differently than calorie-dense foods, so let’s move past that way of thinking about exercise and get down to the science of what it creates when you start to breath hard and sweat.

Exercise helps your body to use stored fat as fuel and it gets your heart rate up while flushing your body with fresh oxygen, which rejuvenates the blood and the cells, bringing health to every area of the body. This same process reduces blood pressure and helps relieve stiffness in the arteries. Exercise reduces myocardial damage, it decreases inflammation and improves the immune system’s function. The body can heal so much faster with better circulation. It decreases liver issues and improves insulin sensitivity, reducing your risk of diabetes.

In addition to the phenomenal physical benefits of exercise, it also improves brain function, reduces anxiety and depression by producing serotonin in the brain, which is the same thing that most antidepressants do. The mental benefits of exercise far outweigh the physical and that’s why so many people get addicted to exercise. We start to crave those feel-good hormones once we get a taste of them and that’s a craving we want to indulge. Getting up and working out in the morning can change your entire day. It gets you started with a feeling of accomplishment. You’ve set off all those beautiful endorphins and there’s nothing you can’t do once you finish your workout.

Working out is hard and that’s why we feel so good about ourselves when we’re done with that thirty minutes or hour of breathing heavy and sweating good. We did it! Having one thing everyday that you have total control of is the most wonderful “you time” you can have. It will make you a better mother,  husband, dad, wife, employee, sister, daughter, son- just a better YOU all the way around. Whatever kind of exercise gets you feeling good, do it, don’t wait, don’t be too busy. We have to make time for ourselves even during the holidays and the time you spend working out is not just about you, it’s about every other person you care about, too.

What are you going to do to break a sweat this week?

Healthy Eating, Recipes

Kale Kleanse Kale-O-Mole!

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DSC_0053 - Version 2
Here’s a nutrient-dense, high-fiber, super-filling, extremely-delicious kale recipe. A couple of ingredients are not on the shopping list for the week, so if you’re close to a good grocery store, try this weekend treat in place of your salad. Please always get organic or local produce.

Ingredients

3 cups of packed kale – chopped finely in a food processor

1/4 cup (or to taste) onions – put onion and garlic in a food processor together to finely chop

2 garlic cloves (or to taste)

2 avocados – sliced in halves

1 cup organic salsa (I used 365 organic medium salsa or make your own)

2 tablespoons of lemon juice

1 teaspoon of Himalayan sea salt (this salt is actually full of minerals and good for you in small quantities)

10 carrot sticks

10 celery sticks

10 red bell pepper sticks (sliced in long strips)

Place the chopped kale in a mixing bowl, add onion and garlic combination, scoop out avocado halves into the bowl, add salsa, lemon juice and sea salt. Mix it all up and smash your avocado gently into the mix.

Dip celery, carrot and red bell pepper sticks into the Kale-O-Mole and enjoy!

My ten year old son LOVES this recipe and that’s saying a lot considering it’s raw, mostly green and packed with healing nutrients.

Please let me know what you think and how you’re doing.

Healthy Eating, Recipes

Kale Kleanse Mid-way Treat!

mardeecalkins

applepic

I hope you are doing great on your Kleanse. I know it’s been a lot of green, which is perfect to give your body the nutrients it needs to be healthy, but we all need a treat, right? So for the weekend, try this yummy baked apple recipe. This is one serving. It’s best when slightly warm from the oven, just like apple pie!

1 red apple (any variety) cubed

1/4 cup of chopped nuts

1 tablespoon of lemon juice

1 tablespoon of water

1 drop of Stevia

1 teaspoon of cinnamon

Mix the lemon juice, water, 1 drop of Stevia and cinnamon, whisk together. Toss apples and chopped nuts in the lemon juice mixture. Bake in the oven in a shallow baking dish or pie dish, un- covered, at 350 for 15-20 minutes or until apples are soft.

This is such a tasty recipe. It will be a nice break for you during your Kleanse, and it will keep you on track! Replace one snack with this recipe each day. Maybe during that afternoon slump?

Please send questions or comments. I’d love to support you and hear how things are going.


 

 

Autoimmune issues, Healthy Eating, Recipes

Kale Kleanse Kick-off

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How did Day 1 go on the Kleanse?

Did your chicken, kale salad and veggies fill you up?

Please send me your comments and your questions. I want to support you to get Klean and make new habits that will help relieve cravings and encourage whole-body health.

Stay with it! You can do this. Health and nutrition are a choice. Let’s get well, let’s get strong and let’s do it now!

Healthy Eating, Recipes

The Kale Kleanse starts tomorrow- Recipes

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It’s time to get Kale Klean! I know it seems intimidating to eat so specifically for a week, but if you jump in and stay on the program, you’ll have big rewards at the end of the week including shedding some pounds, reducing cravings and fortifying your body in the very best of ways.

Cleaning up your diet, eating specifically and cleansing your body is a great start to the new year and a new you! You can do this. Take it one meal at a time and remember to eat all of the veggies you want. You will have more energy, less hunger and your week will fly by if you eat plenty of veggies at meals.

The things we’re specifically avoiding this week include gluten, sugar, dairy, grains, chocolate and coffee. Getting these craving-causers out of your meals for the week will help you identify what might be causing you some problems.

After the 7 days, if you want to reintroduce some of these foods, do it slowly, no more than 1 restricted food every 3 days. It’s a mini-elmination diet and you can handle it for such a short period of time. Just stay with the program and notice how you’re feeling. Keeping a food journal on a cleanse and following a cleanse can be a huge help.

Seasonings and condiments for the Kale Kleanse

Apple Cider Vinegar

Olive Oil

Wheat-free tamari

Simply organic taco seasoning

Sweat Leaf stevia – liquid

Herbs de Provence

Salad dressing recipe

1/4 cup olive oil

1/4 cup of apple cider vinegar

1/2 cup of water

1/2 lemon juice or

2 tablespoons of wheat free tamari

1/2 tablespoon Herbs De Provence

3 drops of Sweet Leaf stevia

Place all ingredients in a jar, shake to mix

Tasty Taco Chicken Breasts and Kale Salad

2 chicken breasts

1/2 packet of Simply Organic taco seasoning (following directions on packet for half the packet, add to chicken)

Place chicken breasts in a 9×9 baking pan, add the mixed taco seasoning, cook covered at 350 for 25 minutes, then uncovered for 10 minutes, or until cooked through or until thermometer reads 165.

Cut chicken breasts in two, you want a 3-4 ounce serving size for each meal. This first recipe should give you 4 lunches, depending on the size of the breasts and  if you are not sharing. Cut into bite size pieces, add to your kale salad.

Kale Salad

Recommendation: Wash and prepare all vegetables so they are easy for you to grab and throw together in a salad in less than 5 minutes. It’s like your own personal salad bar. Place prepared veggies in storage containers in your refrigerator and you’ve got quick meals and snacks at hand.

2 cups kale (stems removed) add 2 tablespoons of salad dressing and massage the dressing into the kale until it softens. This will make the kale tastier.

1/4 cup chopped bell peppers (any color except green)

1/4 cup chopped carrots

1/4 cup chopped cucumber

1/4 cup chopped celery

Toss your chicken in, add 1 more tablespoon of dressing and YUM, you’ve got a perfect meal. This salad is a perfect portion of protein, nutrients, vitamins and fiber. Eat up and eat even more salad (not chicken) if you’re still hungry.

Here’s a reminder of a day on the Kale Kleanse

7:00 – Wake up – 1/2 lemon in 16 ounces of water

7:30 – Kale smoothie for breakfast (notice this is a smoothie, not juice, we want the fiber, here’s the link to the smoothie recipe in case you missed it: https://mardeecalkins.com/2015/01/11/kale-kleanse-shopping-list/)

10:30 – Apple with tahini snack

1:30 – lunch LARGE Kale Salad (as much as you want) with 3-4 ounce protein serving

4:30 – snack jicama or celery (as much as you want) with 1/4 cup almonds or almond butter 2 tablespoons

7:30 – Kale smoothie

Glass of water with lemon and supplements by 9:00

Bed by 10ish- getting sleep is so important, especially when we are kleansing.

We are eating every 3 hours with a 12 hour fast from supper to breakfast, allowing our digestive system to rest.

Let me know how you’re doing on the Kale Kleanse! You will be leaner, lighter and Kleaner in 7 days.

 

Healthy Eating, Recipes

Kale Kleanse Shopping List

mardeecalkins

 

Green smoothie picThe Kale Kleanse starts Monday! I hope you are ready to get Klean after some holiday indulgences and excited to feel leaner after this awesome 7 day, nutrient dense, fat-burning program.

Want to prep your kitchen? Great idea. Start by cleaning out the processed foods (any easy, go-to bag or box that might break you in a moment of weakness) and then go shopping. Here’s what you’ll need for 7 days (these estimates could vary per person and are for 1 person)

12-14 heads of Kale (about 2 per day, depending on size)
7 green apples
7 apples (any type)
7 pears
Blueberries, fresh or frozen 2-3 cups
Yellow, red or orange bell peppers (7 total)
7 cucumbers
7 jicama
1 lb of carrots
1 jar of tahini (sesame seed butter) and/ or raw almond butter
7 3-4 ounce servings of poultry protein
Vegetarian option- homemade hummus- 1/4 cup serving times 7
Protein powder- please get organic (for smoothies)
10 lemons

That’s a lot of healthy food! There’s no need to be hungry to lose weight and get healthy.

Depending on your location to a grocery store, buy your groceries as close to the day that your going to eat them as possible. Planning on at least two shopping days during the kleanse will help keep things fresh and nutrient dense. Always buy organic when possible.

Here’s the first Kale Kleanse smoothie recipe

4 cups of tightly packed, washed kale (remove stems)

2 green apples

1 lemon

2 cups of water

Place all ingredients into a Vitamixer or high power blender. It’s an option to add 2 tablespoons of almond butter or 1 scoop of protein powder to a smoothie. This recipe should make enough smoothie for one day, if you need more, it’s fine to have more, but only add the almond butter or protein powder to one smoothie a day. This is a delicious and nutrient dense smoothie that’s full of fiber and great for your body.

Please send questions! I’m excited to hear how the Kale Kleanse goes for you!

Healthy Eating

7 Day Kale Kleanse Challenge

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Can I get a “woot, woot” for kale? Anyone? No, okay, okay, I get it. Maybe kale isn’t the sexiest food in the world, but when you look at what kale can do for your body, it IS the sexiest food around and your body can’t get enough of it!

Kale

Kale is a nutrient-dense green leafy vegetable that is not only full of vitamins, calcium, folates, healthy omega-3’s and fiber, it can help us build muscle as it helps the body burn and clear out fat. So, if getting lean, fortified and healthier sounds like a good start to 2015, let’s do this Kale Kleanse together!

Get Klean in 2015!

So honestly, kale is my nemesis. I wish so much that I loved everything about the flavor and the texture, but it’s just not my favorite, in spite of the fact that I know how good it is for my body. But, I have found that if I prepare it in some of my favorite things, such as kale pesto, kale-o-mole and kale smoothies, it tastes great! So, it’s my 2015 resolution (and first resolution I can remember) to eat 1.5 lbs of veggies each day, the majority of those being green. I know this nutrient-dense plan will fortify my body in the way it deserves to be fortified. I ask a lot of my body, and this year I’m going to give it my gratitude by giving it nutrient-dense foods.

If you want to join me on my journey, come on! Let’s get started with the Kale Kleanse!

The Kale Kleanse officially begins Monday, January 12, 2015. But start your preparations now by cleaning out your pantry, cutting anything artificial out of your diet, especially colors, sweeteners and MSG and go grocery shopping for clean foods. If you drink coffee, switch to decaf to minimize withdrawal symptoms. Eat gluten free grains, cut refined sugar and no dairy. Starting to clean things up before a cleanse can really help you feel better during your cleanse.

Tell me how you’re getting ready to start your Kale Kleanse. I’d love to hear your favorite kale recipes and what you might like to see during the kleanse.

 

 

Healthy Eating

Make 2015 A Nutrient-dense New Year

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We can’t see the forest for the trees. The world is in the middle of a pandemic like it has never seen before and unlike any other pandemic in history, it is the gateway to almost every other disease pathway known to the human body. The pandemic is obesity and although you will rarely see “obesity” as the cause of death on a death certificate (if ever), rest assured, obesity is killing people by the millions around the world.

Why do we deny it? Why do many traditional doctors continue to push their pharmaceutical “solutions” as opposed to the common sense solution that the food we eat can do just as much good or harm as any pill they would have us ingest? I’ve never understood this oxymoron of western medicine. I know dozens of very smart doctors, some of whom I consider good friends, who continue to act as though being healthy is a game of luck and genetics and there’s not much anyone can do about being healthy. They seem to think it has nothing to do with what individuals are eating. There is a total disconnect.

One thing I can promise you, you don’t have to be a victim of your family history, a bad diagnoses or anything else. You have the power to turn your healthy genes on and there’s only one way to do it. More than anything else in this world that we can control, we can control our health by choosing the right foods.

Make the choice to control your health through nutrition. It will continue to get harder every year to sift through the ingredient list on packaged foods and know what is good or dangerous, at least until the FDA and USDA start changing the regulations of our food supply.

We don’t have to wait for those changes. The food you need is available now, it is in the produce section primarily, some organic protein, fruit, healthy ancient grains and filtered water. There is so much good food. It is nutrient-dense, lower in calories and everything your body needs to fight disease, build the immune system and live life to the fullest. Save “no” to processed non-food, sugar, gluten, dairy, GMO’s and trans-fats. You have control, all you have to do is take it.

What are you going to do in 2015 to take control of your health?

Healthy Eating

Why Is Nutrition So Confusing?

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Eating is easy, eating healthy has become a full-time job. I love nutrition. As a health coach and fitness trainer, I’m constantly having conversations with people about food. My clients are educated people with the best of intentions for their health and nutrition, but everybody is confused about what exactly is good for them, and I understand why.

As a constant researcher of nutrition, I’m shocked by the toxic substances that are allowed in even our “organic” foods. The labeling is tricky, the ingredients are hard to say, which usually means they’re bad for you, but not always. We know red #40 causes everything from ADD to tumor growth, but food makers continue to use it. What??? And don’t even get me started on all the other food dyes (but, please check this out: http://articles.mercola.com/sites/articles/archive/2011/02/24/are-you-or-your-family-eating-toxic-food-dyes.aspx). I get it, they’re trying to make money, but come on, at the expense of the American people? The good news is that we choose. We vote with our dollars, so every time you’re grocery shopping, remember that.

So, who is looking out for us? Who is allowing this? Why isn’t the control of these terrible substances regulated and kept out of our food supply? Aren’t we protected by the “powers that be?” The answer is a simple “no.” If you want to protect your family from the myriad of health problems food is causing, including death, you’ve got to educate yourself and your family. As parents, it’s our job to teach our children to become responsible people that can go out and function in the world. What’s the primary thing they need to function? Nutrition, and if they don’t know what that is, how can they be living life to the fullest? Finally, here’s the definition of nutrition in Medicine per dictionary.com, December 2014:

nutrition nu·tri·tion (nōō-trĭsh’ən, nyōō-) 
n.
1. The process by which a living organism assimilates food and uses it for growth, liberation of energy, and replacement of tissues; its successive stages include digestion, absorption, assimilation, and excretion.

So the next time you or your kids are about to drink a soda (20oz contains 16ish packets of sugar) or eat oddly-colored snack foods (the food companies refer to processed snack foods as “negative calories” because they’re designed to make you hungry for more junk) think about that definition, read the ingredients and ask yourself “How is this nourishing me and family?” Are those artificial sweeteners causing behavioral issues, are those artificial colors causing an inability to learn? Is so much sugar making it hard for your body to regulate insulin? These things are BAD and you don’t have to eat them. You choose what goes into your body and for the most part, that of your family. If you offer healthy foods, they’ll crave them, because that’s what the body needs. If we eat junk foods, we’ll crave those because they’re made to make you crave them with chemicals. Our nourishment comes from vegetables, fruits, nuts, meats, eggs, ancient grains (gluten-free), and water. Don’t underestimate what nutrition can do for you and what  bad “food” can do to you. Help your kids grow strong, grow smart and become educated on what food means to them. This is how we can change the future of food, and thereby our world.

If you want more information on how the food companies are much more concerned about dollars than your health, please check out Pulitizer-prize winning author Michael Moss’s book, Salt, Sugar, Fat, it’s a real eye-opener: http://michaelmossbooks.com/books/salt-sugar-fat/. Remember that when a food is making a health claim, it’s not for your benefit, it’s just their marketing efforts.

Are you eating a nutrition-dense or calorie-dense diet? Can you feed yourself or your family without processed foods? Why or why not? I’d love to hear from you.

 

wellness

5 Changes That Could Save Your Child and Your Health

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I often hear from friends and clients (I’m a health coach, fitness trainer and Pilates teacher) that their doctor has prescribed this or that medication for their child’s ADD, ADHD, autism, Asperger’s, allergies, asthma, anxiety, depression, etc. What if you could make HUGE improvements to your child’s symptoms and behaviors by cleaning out your pantry? Would you do it? It seems like a simple question and an obvious answer, but I’m confronted daily with the disconnect between our processed food environment and what’s going on with our health.

My 10 year-old son, James, was diagnosed with Asperger’s, Tourette’s and allergies when he was very small, but the diagnosis was wrong, he did have symptoms, but it wasn’t his body that was sick, it was our diet. James no longer has symptoms of Asperger’s or Tourette’s and he’s never taken any medication for those diagnosis. We’ve changed his life (and ours) forever, by simply changing our diet.

James was 18 months old when we began to notice him changing. I did not allow any of his vaccinations to be done on the doctor’s schedule, we did them, but on James’ time, not the pediatrician’s. Between 18 months and 3 years old he became more and more withdrawn. He had violent outbursts when he was unhappy, spitting, hitting, kicking, saying every bad word he could conjure (they were minimal, thankfully). His anxiety attacks were devastating. He reminded me of a spooked horse, unable to focus on anything but fear. It was heart-breaking to watch and I’ve never felt so helpless as a parent.

After James was born I was diagnosed with an autoimmune disease. Looking back, I’m so grateful for that diagnosis. The medication offered to me had awful side effects that I couldn’t get past, so I found a holistic doctor. The doctor drew several vials of blood, informed me they would run some tests and said to stop eating anything with yeast or gluten until my results came back. Within about 48 hours the pain I’d lived with for 8 months subsided, just like that. And a side effect of this simple change was that my lifelong asthma vanished- never to be heard from again (10 years later).

At 8 years old, after a week long bout of Tourette’s “barking” and considering hospitalizing James to stop the Tourette’s episode, we opted to try cleaning up James’ diet. We took him off all simple carbohydrates (including grains). He ate only vegetables, fruits, meats, eggs and nuts. Within 48 hours his “barking” tic had reduced to a barely audible “chirp” that continued to improve as the weeks went by. James’ anxiety has vanished. He never has violent outbursts. He no longer has tics. He could not be a more pleasant, sweet, loving and endearing human being. He is my sweetest and easiest child (out of 3). It was a long road- but we are healthy and symptom-free, simply by changing our diet.

Here are the 5 things that made a HUGE difference for our family:

1) No gluten
2) No sugar
3) No dairy
4) No preservatives (like MSG, yeast extract, nitrites)
5) No artificial coloring

Processed foods are causing unprecedented illness. Will you try these changes in your home? What’s stopping you? Please- leave a comment and let me know how I can help you.