A Change Will Do You Good: Three Simple Changes to Increase Energy

Most of us would say that we could use a lot more energy in our lives. With stressful jobs, families, and a fast-paced way of living, our personal energy can be the first thing to go, and we try to replace it with unhealthy habits like caffeine in order to keep up. With a little discipline, healthy changes are easy to make, which will increase your mental capacity, energy, and overall satisfaction with life. Here are a few to start as soon as possible:

Exercise

Walking for just thirty minutes a day can increase your metabolism and refresh your mind. If you can’t do it every day, try it three times a week. Invest in some quality props, yoga pants and quality running shoes, and get out there to do some good for your brain, your body, and your overall health. The act of exercise will also help decompress from stressful situations and add a sense of calm.

Sleep

Sleep patterns are vitally important to gaining more energy. If you’re not getting enough sleep, it’s time to make some changes to give your body the rest it needs. Ensure that you’re getting at least eight hours of sleep. Rather than setting a bed time, set a time to prepare to get ready for bed, a half hour before the time you’d like to be in bed. That way, you’re not scrambling at your bedtime to wash your face and brush your teeth. Allowing some time for prep before bed helps. If you read before going to bed, set your prep time an hour before your goal bedtime.

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Food

It’s really true that we are what we eat, and eating foods that are unhealthy for you may greatly zap your energy. Foods that are high in sugar, caffeine or simple carbohydrates will cause energy levels to spike and them diminish quickly. While they may feel good in the moment, you’re actually diminishing your overall energy and becoming dependent on unhealthy foods. Make some diet adjustments to eat more fresh fruits and vegetables, especially leafy greens.

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Green Smoothie Recipe for the Summer (and Beyond!)

I've been getting lots of questions lately regarding green smoothies and what do I put in mine. I am sure you have seen a MILLION green smoothie pictures on the internet (including mine), on Facebook and especially on Instagram, but they really are delicious and addicting.

I alternate between fresh juices and green smoothies every day, and have varied the types of greens by season, vegetables and fruits and other foods on a weekly basis. It's become a fun activity for me when I go to the farmer's market or produce store. If I see a new vegetable or leafy green I have never tried before, I buy it and add it to my next smoothie!

First of all smoothies, along with fresh homemade juices, are an excellent way to consume vitamins, minerals and other major nutrients. Unlike juices, smoothies consist  of the entire entire fruit or vegetable, skin and all and contain all of the fiber from the vegetables. When you make a smoothie, you break the fibre apart, making the fruit and vegetables easier to digest, and also creating a slow, even release of nutrients into the blood stream to avoid blood sugar spikes. Smoothies tend to be more filling, because of the fiber, and generally faster to make than juice, so they can be great to drink first thing in the morning as your breakfast, or for snacks throughout the day.

A "Green Smoothie" just means that a green leafy vegetable has been added to the smoothie, turning the smoothie "green", and since most green leafy vegetables are the best sources of many minerals, especially calcium, these green smoothies have an extra health benefit to them even if you don't add any dairy.

Unlike juices, smoothies consist  of the entire entire fruit or vegetable, skin and all and contain all of the fiber from the vegetables.

Benefits of Green Smoothies

Green smoothies are very easy to make, they are easily portable and they can be made in less than 10 minutes! The greatest thing for me is that KIDS LOVE THEM. In fact, most kids might not eat their vegetables, but mixed with a banana and strawberries, kale will go down very easily.

Green smoothies are also full of fiber, antioxidants, phytonutrients, and abundant minerals and vitamins with ingredients that are also alkalizing for the body. Vegetables are high in potassium, which can help to reduce blood pressure. The fiber will also help in keeping your bowel movements more regular. Don't like to eat a lot of vegetables? Green smoothies are an excellent way to eat 1 -2 servings of vegetables already before breakfast . All the reason why to start making them at home.

Before you get started, here are some of my suggestions:

• While green leafy vegetables can be mixed with pretty much anything, try to avoid mixing high starchy vegetables like carrots, beets (not the beet greens), broccoli and zucchini with fruit. This combination can cause interal fermentation, bloating and gas. The only exception would be apples.
• Kale and collard greens can take some time to get used to. If you are new to green smoothies, start with a softer leafy greens such as spinach.
• Green smoothies go down best very COLD. If you are not using frozen fruit, add a handful of ice cubes to your smoothie.
• Start with a 2:1 ratio of fruits to vegetables and the slowly start to diminish your fruits and add more vegetables until you are able to tolerate a 2:1 vegetable to fruit ratio. Your taste buds will slowly to get accustomed to less and less sweetness.
• If you still need added sweetness, try raw honey, pitted dates, maple syrup or stevia as a sugar substitute.
• Try to consume your smoothie within 30 minutes of making to avoid the oxidation of your vitamins and minerals.
• Health warning: Green smoothies have raised concerns about oxalates, which form oxalic acid, which has been linked to kidney stones. Oxalates are common in plant foods such as raw spinach and Swiss chard and are usually broken down when cooked. People who are at risk of calcium oxalate kidney stones may need to discuss with their physician on consuming green smoothies.

Green Smoothie Formula

Start with your greens:

- Kale

- Swiss Chard

-Dandelions

- Beet greens

- Collards

- Spinach

- Romaine

Then choose your fruit:

-Banana (try freezing them over night for an even cooler smoothie)

- Lemon or lime juice

-Peaches

-Pineapple

-Berries: Blueberries, Strawberries, Raspberries

-Cherries, pitted

-Kiwi

-Apple

-Pear

-Watermelon

-Avocado

If you are feeling adventurous, add another vegetable or herb:

-Celery

-Cucumber

- Parsley

- Mint

- Cilantro

Superfood Add-ins:

- Protein Powder

- Chia seeds

-Grounded Flax seeds

-Raw Cacao

- Goji berries

- Nut butters

- Cinnamon

- Spirulina

-Maca

- Ginger

- Hemp hearts

-Chlorophyll

Lastly, add your liquid of choice:

- Almond milk

-Coconut water

-Filtered water

-Kombucha

- Green tea

-Hemp milk

Ready, set, BLEND and enjoy!

**Pictured above is my personal favorite: Kale, pineapple, banana, spirulina, chia seeds and coconut water**

Chantal Jura is a holistic nutritionist student that believes passionately that we can help prevent and treat disease with whole, clean, high-quality, minimally processed foods. After working over 7 years in marketing & public relations across Canada and the U.S., she was inspired to return to her first initial love- nutrition. She believes that our nutritional goals in life should not be to get thin quickly, or to succumb to emotional eating, but to eat a balanced diet based on our individual needs and have it become a lifestyle. Chantal likes to address digestion, balance, and moderation for each individual and their needs. As a current student at the Edison Institute of Nutrition, Chantal is committed to working toward the expertise and mastery of holistic nutrition to one day soon be able to practice and help others attain their optimal health. Additionally, Chantal holds a B.A. in French Studies from California State University, Long Beach. Born and raised in Los Angeles, Chantal currently lives in Quebec City in Canada with her family. You can also follow her posts on her Facebook page: Sexy Turnip Health and Nutrition 

What's Holding You Back? Stay Motivated to Workout

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During the summer time when all you want to do is have and play it may seem a lot easier to workout, especially if you are the active type that does outdoor activities all of the time. However, for many people it's quite difficult to workout and they lack the motivation to do so. Why you may ask? Well, they may be managing their kids and keeping them out of trouble during their summer break, working long hours at a new job, or simply lacking the motivation all together because they feel insecure about their weight or they're not as fit as they'd like to be. Or, it could be as simple as them getting out of the habit of working out.

Despite these reasons, if this sounds like you, don't let one of these excuses get in your way of finding fitness activities you enjoy. Everyone has to start somewhere and it's okay if you're starting at the beginning once more. Here are some ways to stay motivated because you can do this!

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Find an Activity or Studio You Love

It all start by being motivated by either a fitness class, activity, or group of people that you enjoy seeing regularly at a studio. Get plugged into a studio or gym and don't be afraid to open yourself up and make friends along the way. Next try a variety of classes if you're not sure what you like. You'll discover which classes are your favorite and which classes you can live without. Challenge yourself and try to attend a certain amount of classes per week -- you've got this!

Carve Out Time for Your Fitness

For many people forming a new fitness habit comes with actually making time. If this means setting your alarm clock a half an hour early so you can go on a run or meeting a group of friends on the weekend to go walking, make it happen! It's easy to make excuses, but chances are you will feel a lot better about yourself if you make a plan to stay fit and focused. They say it takes 30 days to form a habit, so start now and create a fitness schedule for yourself. The transformation may happen slowly but it will certainly be worth it.

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Find Out What's Holding You Back

If you feel guilty for making time for you because of your family, work commitments, or even because of a pet, don't! It's okay to make time for fitness and it's even important to do this so that you have a long and healthy life to spend with your loved ones. If it's the thoughts inside your head that are holding you back don't listen to them. You have the power to reason with your thoughts and to only invite positive and uplifting thoughts in, instead. Soon enough your thoughts will become positive if you block out the negative ones and you'll become more confident. Confidence will lead to you yearning to be disciplined in all areas of your life, including fitness. Join us at Pilates X and allow us to walk you through a healthy and fit lifestyle -- it's all within your reach!