Start of the Week.

eating healthy is always so much easier for me when i get on a roll- the weekends are usually a tough time for me– i find Monday’s to be the perfect day to get back on track & set the tone for the rest of the week !

i went to jugofresh for a delicious breakfast of raw oatmeal ! im going to try to recreate this at home & ill post it soon! <ingredients via menu: oats, cashew milk, agave, vanilla, grey sea salt>

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then my friend, Nicole & I finished up with Raw Power shakes! if you want to try to make this at home: almond milk, banana, brazil nuts, dates, hemp protein, maca, cacao, cinnamon, agave <really seems like a twist of my Maca Milkshare– & that recipe is HERE >

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i kept the healthy vibe going with a turkey burger wrap + brown rice, from one of my fav spots, Juice & Java

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i saw this picture on well+good. betsey johnson debuts yoga inspired clothing- interesting? champange bottles as dumbbells?- amazing.  check out the full article: HERE

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hope you’re week’s off to a great start !

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Spotlight on: Manzano Bananas

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whenever i go over to my grandmother’s house i can always expect some latin american cuisine ! yesterday i snacked on some Manzano Bananas.

what are Manzano Bananas?

aka. Apple Bananas, aka. Finger Bananas. not to be confused with mini bananas- Aside from being the cutest thing in the world they have a distinctive taste ! They are much SWEETER & have an infusion of appleish- strawberryish taste ! with a slight crunch- so yummy & exotic.

RECIPE:  if you are able to find some Manzano Bananas at your local grocery store, I recommend slicing them & eating them over granola or some greek yogurt !

Here are some of the nutritional facts:

+ a good source of fiber

+ a good source of potassium

+ contain lots of vitamin C <3x the amount of regular bananas >

+ contain 8 amino-acids that our body cannot produce itself.

+ virtually a perfect food, low calorie– are very low in sodium, & contain approximately 6 vitamins & 11 minerals.

naturally sweet with sucrose, fructose & glucose

< info via http://www.healthdiaries.com&gt; <photo credit: me>

MACA MILKSHAKE !!

this is a seriously powerful protein shake ! it has a lot of health boosting ingredients. yet it tastes like a reese-cup milkshake ! i enjoy this as a pick me up after yoga- its a great breakfast substitute !

macamilkshake

how to make:

start with a base of 1 cup almond milk < unsweetened >

start by adding a cup of ice–  add more ice depending on the consistency that you prefer !

add one tablespoon of: Flax Oil

add one heaping tablespoon of: RAW ORGANIC MACA POWDER < the star ingredient*>

add a tablespoon of: Chia Seeds <ive mentioned why there so great before, here >

add half a cup of: organic peanut butter

add a banana < break it up into smaller pieces >

& then top with a scoop of Sunwarrior Warrior Blend Powder, Chocolate

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BLEND WELL & ENJOY!

a little more on…RAW ORGANIC MACA POWDER : it’s an ancient Peruvian superfood highly prized by Incan warriors to increase stamina, boost libido, & combat fatigue- adds a thickness & mild root flavor. It increases ENERGY ! & is said to help balance hormones

REMINDER: Remaining Present

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walking into work i usually have my head in the clouds & i’m dreaming about being somewhere else.

but sometimes its good to practice yogic behavior, & remain present.

its always good to:

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& i might have just missed this little enjoyment if i hadn’t remained present & in the moment:

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a birds nest- a beautiful sign of life amiss the chaos of miami beach & the hussle & bussle of my office.

inspiration on remaining present:

+ “The secret of health for both mind and body is not to mourn for the past, worry about the future, or anticipate troubles, but to live in the present moment wisely and earnestly.”  — Buddha

+ “Wherever you are, be there totally. If you find you’re here and now intolerable and it makes you unhappy, you have three options: remove yourself from the situation, change it, or accept it totally. — Eckhart Tolle

+ “The secret is here in the present. If you pay attention to the present, you can improve upon it. And, if you improve on the present, what comes later will also be better. Forget about the future, and live each day according to the teachings, confident that God loves his children. Each day, in itself, brings with it an eternity.”  — Paulo Coelho

Guest Post: In the Kitchen with Marisa Jankowski

Name: Marisa Danielle Jankowski

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Location: NYC

Interests: traveling like its her job. men’s fashion + styling, health, nutrition, & being a  social butterfly.

Typical fitness regimen: Works out 3-4x a week. Barry’s 2-3x weekly. 1 day- 4 mile run or spinning at Flywheel. Working on adding yoga to her schedule, she recently found Laughing Lotus & loves it !

Typical AM ritual / Smoothie Recipe: a glass of hot water + lemon & cayenne with a probiotic. Next, works out. Post work out: Total Vegan (Plant comprehensive protein blend), glutamine powder, almond milk, berries, & 1/2 a banana. <only adds 1/2 banana on days with a work out>

What’s a typical healthy dinner that you make?: For example last night for dinner I had 4oz. Grilled Salmon- lightly marinated with olive oil, lime juice and chipotle powder. Broccoli– steamed then mixed with EVOO and raw garlic. Carrots, fennel and onion sauteed with coconut oil.

I have to ask….. Fav place in the city to indulge?: Nothing beats 4th Generation in Boca Raton !! I wait to travel to Boca to indulge in sweets !! They’re all amazing !! The apple crumb is to die for !

Yum ! Sounds like you’re a great cook ! What makes that dish so healthy?:

  • I chose Salmon because the health benefits are endless and there’s far too many to ignore!
  • The  benefits include speeding up your metabolism. This facilitates your sugar absorption rate and can lower your blood sugar level.
  • If you want shiny hair, bright eyes and healthy skin salmon consumption can provide that as well.  You can credit those Omega-3 fatty acids and selenium in the salmon for that.
  • Four ounces of wild salmon gives you a full day’s required amount of Vitamin D. That same amount of salmon also gives you more than half of the B12, niacin and selenium that you need daily.
  • It is power packed with disease fighting acids, minerals and vitamins.
  • So whether you bake it, broil it, grill it or eat it raw salmon is a powerful addition to your healthy lifestyle.
  • Broccoli nutrients provide many health benefits. It is a great source of vitamins K, A, and C, in addition to fiber, potassium, folate, and lutein. Some people love broccoli and some people hate it, but there’s no denying that broccoli is a nutritional wonder.
  • Carrots are linked to prevent cancer, improve vision, prevent heart disease, nourish skin and anti aging. In addition to good sources of vitamin B1, vitamin B2, vitamin B6, vitamin K, biotin, fiber, potassium and thiamine.
  • Fennel is a personal favorite considering I’m a female in my mid 20’s. On top of all the amazing vitamins fennel contains a plant hormone that is thought to aid with female reproduction and menstrual cycles.
  • The seeds and oil may reduce symptoms caused by these cycles including cramping and water retention as well as regulate cycles. Menopausal women have also found relief with changing hormonal levels by using fennel.
  • Fennel tea has also been used by nursing mothers to increase milk flow for many years without complications. However, many experts do not recommend fennel be used by nursing mothers, young children, or anyone with epilepsy as they can be toxic in large doses.
  • Onions are a very good source of vitamin C, B6, biotin, chromium, calcium and dietary fiber  In addition, they contain good amounts of folic acid and vitamin B1 and K. In addition they contain a large amount of sulfur and are especially good for the liver. As a sulfur food, they mix best with proteins, as they stimulate the action of the amino acids to the brain and nervous system.

Marisa’s Healthy Salmon Dinner — Pictured Below: 

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DETOX JUICE + RECIPE

im lucky to live 3 minutes away from JugoFresh so i go there a lot to get juice when im busy busy & on the go ! but i prefer anything homemade & its just as easy to make at home with a juicer.

try the Ashram Juice-

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+ grapefruit                + lemon               +h20                     + turmeric                              +cayenne                           +raw honey

this is a really good detox juice that actually tastes ok. slighty bitter, but healthy nonetheless.

+ MY TIP: i know making juices & smoothies at home can be tedious <washing, drying, chopping>  & the mess can be monumental ! but i try to simplify the process by sorting my greens ! as ive said before, im in a local organic co-op so i get my produce for the week in a big box on Mondays- i usually go ahead & get the hard work out of the way so its easier la

sortedgreens+ ANOTHER TIP:

cleanyourveggies& remember to:

inhalelove

did you try the ashram juice? what are some of your fav juice combinations ? 

More of THIS, Less of THAT

thanks to NYC dr. frank lipman for breaking it down:

  • More Real Food, Less Food-like Substances
  • More Fruit and Vegetables, Less Sugar, Gluten and Dairy
  • More Plant Foods, Less Animal Products
  • More Organic, Less Chemicals
  • More Clean Products, Less Toxic Products
  • More Chewing Food, Less Eating
  • More Water, Less Alcohol
  • More Walking, Less Driving
  • More Exercising, Less Sitting at the Computer
  • More Music, Less Noise
  • More Recycling, Less Waste
  • More Outdoors, Less Indoors
  • More Meditation, Less Worry
  • More Slow, Less Hurry
  • More Smiles, Less Anger
  • More Love, Less Hatred
  • More Fun, Less Serious
  • More Letting Go, Less Holding On
  • More Being, Less Doing
  • More Presence, Less Absence
  • More Generosity, Less Greed
  • More Forgiving, Less Blaming
  • More Inclusion, Less Exclusion
  • More Health Care, Less Disease Care

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& the wise wise words of buddha…

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Epic Hotel Treat

i had a girls night at the epic hotel, & yes it was just as the name suggests.

we ordered robes, watched junk tv, & ordered room service !

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<Fran, Me, Christina, & Danielle>

we had a gorgeous downtown miami skyline view of the city ! its so weird because im used to hanging on the beach like a bum. i felt big city energy while i was there !

not only does the hotel boast one of my fav restaurants, Zuma, it’s also home to an amazing wellness spa: Exhale. well+good nyc just did an article on how its one of the hottest places in miami right now for core classes !

one of the best little treats about my stay was the fresh flavored water assortments they had waiting in the lobby in the morning !

this is something you can DIY & recreate at home. its inexpensive & slightly indulgent.

im a huge h2o drinker & i never get bored of it. but for those of you that do try to spruce it up & make it a little healthier & tastier !

Infused-Water

Infused Water : I know this is painfully easy, but how often do you actually whip this up & have infused water available in your fridge? sometimes it just takes an extra reminder to set a healthy habit like this !

Ingredients:  Filtered Water + 

-fresh lemon slices – fresh lime slices – cucumber slices – mint leaves – berries – oranges – peach slices – pineapple chunks -apple slices – pear slices.. the possibilities are endless !

whats your fav infused water combination ? 

Healthy “Ice Cream” + My Top 8 Add-Ins !

i have a major sweet tooth that is almost impossible to satisfy- but its actually not as hard as i thought it would be to find healthy substitutes !

instead of reaching for processed candy & chocolate bars – i make my own desserts using quality all natural products !

my biggest life savers have been: detoxinista.com, all natural honey, local bee pollen, cacao powder, & 80% or higher dark chocolate- they’ve replaced lindt chocolate truffles, hershey bars, & ice cream bars.

now that i have the vitamix i am experimenting with ice cream/ frozen yogurt combinations !

a general rule of thumb is to use frozen bananas as your base so its creamier- if that’s too much of a hassle lots of ice  cubes can be used but i always find it waters down the taste.

almond milk is also a good thickener & so is plain greek yogurt & if you want something extra rich & creamy- all natural organic peanut butter.

mix & match to fit your flavors- be sure to experiment ! it really is as simple as putting them in the vitamix & you’re just a quick blend away to a healthy dessert !

here are my top 8 healthy, fun, add ins:

1. fruit– cherries, mangoes, blueberries, apples cut into small pieces. these really help to add texture !

2. cinnamon– it helps to regulate blood sugar, its great for people trying to stabilize their energy levels &  their moods

3.  nuts– almonds & walnuts. these definitely add a crunch- unfortunately i had to give up my old favorite – sprinkles ! read the ingredient list on them, its scary !

4. local bee pollen– ENERGY, ENERGY, ENGERY. sweet, floral flavor. superfood.

5. granola– adds a crunch

6. maca powder– ancient Peruvian superfood highly prized by Incan warriors to increase stamina, boost libido, & combat fatigue- adds a thickness & mild root flavor

7. natural organic raw honey– this ones obvious. sweet & natural

8. natural organic peanut butter– yum this is just personal preferences. & it has protein

in other news- i found this great yoga activewear line http://www.spirtualgangster.com

i just ordered this tank & pullover – cant wait to get it in the mail !

ive been working on the next issue of MYM ( miami yoga magazine ) & we are collaborating with Cat Haayen of Yogathletica ! i cant give away too many details yet 😉 but i can say she is so sweet & great to work with ! looking forward to good things !

cathayeen

Cat Haayen with http://www.yogathleta.com- if youre in miami check out her classes at the SoHo House !

on the go tips !

a friend send me this Wall Street Journal Article that was such great news : Juicers Invade Kitchen Counters

if youre thinking about getting a juicer or vitamix it lists great pros & cons !

if you don’t have the patience to make your own, try to find a juice bar in your area ! i personally love, jugo fresh ! the el-green-go has: apple, celery, spinach, parsley, & lemon !

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a lot of people’s excuse is that they don’t have enough time to eat healthy on the go.. but you can ALWAYS find something- this was my healthy veggie lunch at Villa Azur !

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