Category: Nutrition

Keeping Your Joints Healthy

Lindsay
Apr 11 |16:17

Getting injured is an active person’s worst nightmare. Maybe you have experienced it first hand or at least know someone that has been injured. I think we can all agree that it something that none of us want to go through.

When I work with clients that have had an injury, serious or minor, I see one of two things: They either push themselves too far to where they know they shouldn’t have (i.e. running a race two days after pulling something at the gym). Or, their body wasn’t nourished enough with the right foods to help it heal quickly or function optimally.

The good news is there is plenty we all can do to prevent these situations. And if prevention is after the fact, then at least we can take care of our bodies well enough to have it heal quickly.

Here are my top tips for keeping your joints healthy:

  1. Try to not over consume calories. Yes, I understand that you may work out hard and are really filling out those t-shirts, but that doesn’t mean you’re taking it easy on your joints! Every pound you lose takes 4 pounds of pressure off your knees.
  2. It’s not just about calcium; it’s about Vitamin D too! You’ve probably heard a lot more about the importance of vitamin D lately and the good news is true. A study found that vitamin D may be the key to absorbing and using calcium and could fight against reducing the incidence of fractured bones. (Journal of the American Medical Association, November 9, 2005).
  3. Spice it up! Incorporate anti-inflammatory spices such as ginger and turmeric into your diet.
  4. Eat your Good Fats. Increase your intake of fatty acid-rich foods such as fish, walnuts, and flax. This promotes cellular health and a speedy recovery!
  5. Nourish your body by eating more naturally. It’s time to get rid of highly processed foods like the cookies, muffins, chips, frozen dinners, etc., and begin eating more fresh fruits, vegetables, and whole grains such as brown rice, oats, and barley.
  6. Hydrate, hydrate, hydrate! Drinking enough water will help cushion and lubricate your joints, which is why proper hydration is imperative before and after a workout (and the rest of the day, of course).

We’ve got one body, so let’s take good care of it!

Lindsay Cobb- EZIA Nutrition Coach

 

6 week “New You” Nutrition Challenge

Lindsay
Apr 2 |20:18

We are offering a very special discount on this Nutrition & Fitness program for the month of April. If a member brings a friend, they will receive a $100 discount off of the workshop (for a total of $195) and their friend will get the member rate of $295 (Retail value $975). This is a great wayfor you to bring in that friend you’ve been trying to get into the club (not to mention having a buddy alongside you during your workouts). This is a no-obligation month of group classes that does not require annual membership to EZIA. Call us today if you have any questions (760) 804-1700 or register directly with this link

 

Meal Planning for the week on Sunday

Christina
Apr 1 |10:34

Sunday is my regoup and refocus day. It’s a day for me to make a menu for our family, get to the market and prep as much as I can. I make a few sandwiches for the kids, season up chicken breast or fish that I have planned to cook, made a fruit salad and most importantly, rinsed and chop my veggies for quick salads.

This week I am going to make it easy on myself by making a salad base that I can top with whatever protein we ate the night before. For example, I am slightly obsessed with mexican salads so I will chop up my cabbage, red onions, sprouts, heirloom tomatoes (so yummy right now) and add some black beans that I have rinsed before I put it all in a giant bowl. Then each day at lunch I will put some of this yumminess on a plate (or a container if I know I won’t be able to get home for lunch), top it with some salmon or chicken & avocado from the night before, chia seeds and salsa. Just a little side tip, don’t add the chia seeds until right before you eat it. They absorb any moisture and swell up into almost a gel like substance… not so great on a crunchy salad.

By keeping it simple, I have elminated the guessing game in the 12th hour of my crazy week days. No excuse for me to skip it or put something crappy in it’s place. I have the carbs, fiber, fat and protein that will get me through my afternoons without picking at the kids snacks (the bain of my dietary existance).

Planning and prepping for my week will not only keep me and the fam on track but will help my husband’s respectable obsession with our budget. So, if you’re good with spreadsheets, take some time to put one together that will spell out what you plan on eating for breakfast, lunch, dinner and snacks for the next few days. If you’re an old fashioned type, then it’s perfectly fine to go old school with your plan by taking pen to paper. After you have pinned it down then make your grocery list. Be sure to put everything on there, because once it’s made, you need to print out the list or put down the pen. Don’t add anything as you go and don’t be swayed by the shiny wrapping of anything in the market isles that isn’t on your list. Only, get what you need! If you have decided to try some new recipes in this plan, clip them to your menu and post it on the fridge. This will be a reminder of your commitment and make it easier when it comes time to cook.

Of course, if you need a little hand holding along the way (let’s face it, we all do), come to the club and have a sit down with me. The first consultation is always complimentary at EZIA, and I will be able to walk you through the tools we use in our program (grocery lists, recipes, meal planning, etc…).

Now, no more stalling, time to turn my words into actions… guess I should start by getting off the couch!!

Happy planning,

CC (Christina Canfield)

 

Hit the Brakes

mike
Mar 28 |13:51

Wake up, rush to work, quick lunch, speedy workout and a hurried dinner later, we finally lay our head on a pillow preparing to do it all over again. Coupled with a book I recently read, an article entitled “Put Food Back in its Place” written by friend Cassandra Jella (rootedtransformation.com) elicited awareness to just how fast our lives pass us by. We as a society feel overwhelmed attempting to keep up with the daily demands of work, school and family obligations. With lives set on “fast forward”, we mindlessly go through the motions in such a way that we simply don’t take the time to stop and smell the roses. We miss the beauty that surrounds us on a daily basis. Life is amazing and it is meant to be experienced. When you feel like the world is spinning faster than you can handle, hit the brakes and remember that you never have to deal with more than one moment at a time.

The organization through which I obtained my Nutritional Coach certification had us take part in the following challenge (it was called eating meditation): We were given 10 raisins and asked to hold the raisins in our hands, first examining each one – its color, size, texture, the way it rolled or didn’t roll in our palms as we moved them. Then we smelled them, seeing whether they made us salivate. Then we were asked to place one raisin on our tongue and swish it around, noticing the texture and how the flavor bursts on the tongue. Then we were asked to chew the raisin, tasting it. The task was to spend 10 minutes eating these 10 raisins.

For most of us who live life on “fast forward”, these 10 minutes feel like an eternity!

In the middle of the chew, we were asked to think about where the raisin came from. Imagining the grape on the vine, imagining its color, the way it was allowed to dry in the sun. We were asked to imagine the farmer who planted the grape seed, imagine the farmer picking it and placing it in his basket. We were asked to give gratitude to everyone who had been involved with that raisin. Imagine all the thoughts that came up.

I recently read a book titled Buddhism for Busy People (no pun intended) and found signiciant similiarity amidst a conversation between a novice monk and an old experienced yogi. The novice asked, “What do you do, as an enlightened being?” to which the older yogi replied after a pause, “I walk, I eat, and I sleep.” The young monk was taken aback and hastily responded, “But I also walk, eat and sleep.” “Yes,” the wise yogi smiled. “But when I walk, I walk. When I eat, I eat. And when I sleep, I sleep.”

There is a lot to be learned from the conversation above. How often do we find ourselves turning on the television as we sit down to eat for a few moments? Why do we distract ourselves by wearing headphones as we walk along the beach? How often do we actually stop and watch a sunset?

I urge you to experience life. When you eat, try to just eat. Notice the flavor and texture of food rather than mindlessly shoving it into your mouth while catching up on TV reruns. When you walk along the beach, notice the smell of the ocean and feel the water as it kisses your feet. Watch a sunset, admire its beauty and know that this beauty can be found in all things. Hit the brakes, invite awareness in and enjoy the ride.

-Every day do something that will inch you closer to a better tomorrow-

Mike Sherbakov

Mike is one of our newest coaches at EZIA Human Performance. He currently coaches at our Carlsbad and Downtown San Diego Hard Rock location. Feel free to contact him with any questions about coaching, nutrition or yoga! mike.sherbakov@eziahp.com

 

Hearty & healthy oatmeal with bananas, coconut & seeds

Christina
Mar 27 |13:47

Breakfast is the most important meal of the day, but is seems to be the easiest for us to skip. Ignoring it can literally make or break our day, our afternoon, and our night and even effect how we sleep! That’s a lot of pressure in our busiest time of day. Take the guessing game out of your mornings and prepare it ahead of time! Hard boil your eggs, pre-cut your veggies (if a scramble is more your style), or my fave… make this pot of oatmeal on Sunday night so you can enjoy it the next day with one of those eggs and maybe some fresh berries!! Here is my families favorite oatmeal recipe, something that is easy for me to put together and leaves me knowing that my keys have started their day off on the right foot.

1 medium Banana

Not only is the fruit a great source of potassium, but they are a good source of energy, a mood booster and high in iron.

3 tbsp Chia seeds

Awww, the chia seed. I know it’s all the rage right now, but for good reason. These seeds are a great source of fiber, an amazing anti-oxidant and great for a pre-workout energy boost.

Hemp, chia & flax seeds

2 tbsp Hemp seeds

Hemp seeds are an incredible vegan source of biologically available and easily digested protein. The seeds contain a healthy anti-inflammatory 3:1 ratio of omega-6 to omega-3 fat. Last, but not least, plant-based phytonutrients and anti-aging antioxidants such as vitamin E.

3/4 cup Oatmeal (old-fashioned oats)

Oatmeal is a gluten friendly source for fiber that helps regulate blood sugar, assists the digestive system, helps lower cholesterol and boosts the ole immune system.

1 tbsp Lecithin Granules

Lecithin granules can be found in the vitamin section of your local health-food store. These flavorless granules are great for the liver, gallblatter, cardiovascular system, and most importantly for me, the brain!!

2 tsp Coconut Oil

The health benefits of coconut oil include hair care, skin care, stress relief, maintaining cholesterol levels, weight loss, increased immunity, proper digestion and metabolism, relief from kidney problems, heart diseases, high blood pressure, diabetes, HIV and cancer, dental care, and bone strength.

2 tbsp Shredded Coconut

I like to add this in just because it has all the benefits of the oil but in an unrefined form and adds a bit of texture, and not to mention, I always welcome the texture of shredded coconut.

Heat the oil and cook the bananas down just a bit. Bring a cup and a 1/2 of water to a boil and add the rest of the ingredients. Cook and simmer for an additional 20 minutes. This recipe makes 4 servings. Your Primal Pattern type will decide how much will fill you up and also if you will need to add a hardboiled egg or those berries to your routine.

See you next time!

Christina Canfield,

EZIA Nutritionist