Dress Up Your Meals By Dressing Down The Ingredients

Nowadays there are tons of added ingredients in pretty much every type of food product on the market, and I say “product” because that includes sauces, seasonings, pre packaged foods, drinks, honestly anything you can think of. Added sugars, oils, flavors - who knows what “natural flavors” really means - it’s on literally every label along with so many more and I am here to tell you, the majority of them are not good for you.

I know I personally don’t like to eat ingredients that I can’t pronounce let alone not knowing exactly what they are made of so I am a big label reader. At the grocery store, restaurants, online, anytime I can I am turning products around looking like a nerd but guess what, I DON’T CARE. Knowing what I put in my body matters so much more to me than what a stranger thinks of me, but trust me I’m not the only one and if you observe for a minute or two you’ll notice a few fellow label readers too. Don’t get me wrong, I am constantly drawn to the hot new items on the shelves with the cool labels on the front like sauce with cool names and pictures or that new pre-cooked and seasoned chicken, but before I put anything in my cart I read the back and evaluate. Trader Joe’s is my worst enemy and favorite all at the same time because they do provide quality products especially seasonings (I’m talking about you “Everything But The Bagel” seasoning) but they also have not so nutritious items filling their shelves. Products with highly processed oils, added refined sugars, fillers and chemicals. They are marketed to catch the eye and produce sales so I do not blame you one bit if you simply cannot stay away from certain items, but maybe limit your intake and eat in moderation because #treatyourself but remember - MODERATION.

While we’re at it I would love to cover the topic of “good” and “bad” foods because in the health and wellness industry and even the fitness industry people love to throw those phrases around. I am not a registered dietitian nor do I have a degree in nutrition but there truly are scientifically “bad” foods with horrible ingredients and it’s okay to be aware of them. You SHOULD be aware of ingredients that mess with your hormones and are literally created to keep you coming back for more specifically the combination of processed carbs and added sugars. The more you eat the more you crave and that is not your fault, it is scientifically proven. Over the years but more so over the last couple of months I have found that the most beneficial way to not overindulge and not consume processed products is to simply stay away. If you have self control than props to you but I really don’t so keeping foods that I know are not nutritionally beneficial to me out the house, takes away that urge to consume too much. I know that eating disorders are real and so common and again, I am not in any way here to tell you what or how to eat these are just some lessons I have learned and want to share. 

I will say that what I DO know is that everything tastes better homemade for example sauces, baked goods, roasted dishes, you just have to know how to spice them up. So let me let you know in on a few of my easy yet delicious ways to spice up my meals that blow your prepackaged dishes out of the water!

Let me tell you a bit about my favorite seasoning that is one ingredient, you can find at truly any store, tastes good on everything, and cheap. You’ll never guess… SALT! Pink Himalayan salt to be exact. I put salt on everything, and I mean every single thing because salt itself is not the enemy, it’s the combination of stripped oils, unhealthy fats, and added sugars along with salt that can raise your blood pressure and lead to high cholesterol. The reason I choose pink himalayan salt versus regular table salt is the slightly higher levels of beneficial minerals. Salt in general really brings out the flavors in every dish, I love to roast my vegetables and protein in the oven with some avocado oil and sea salt. So simple yet so yummy. Basically this is just a reminder that salt exists and a little bit on home cooked meals does the trick!

Moving along to my favorite of all time, GARLIC. Garlic cloves, whole roasted garlic bulbs, granulated garlic, garlic salt, you name it, I love it. If I am cooking some sort of protein, let’s say shredded chicken or ground turkey, I typically use granulated garlic or garlic salt that way I can cover the whole dish with seasoning and the flavor stands out more. If I am sautéing vegetables in a pan on the stove, I’ll chop up one or two cloves of garlic and cook them in some oil before adding the veggies. I think the larger pieces of garlic blend well with greens and other vegetables plus, who doesn’t love extra garlic? 

Besides cooking regular proteins and vegetables, I love to make full dishes and homemade sauces that of course include, salt and garlic. Some ideas for minimal ingredient homemade sauces could be pasta sauce, dairy free cashew cheese sauce, asian inspired peanut sauce, and so much more. I love to get creative in the kitchen and experiment plus there are tons of recipes all over the internet that don’t include all the additives but pack all the nutrients. I encourage you to double check what types of ingredients are in the typical products you buy while grocery shopping and maybe one product a week, make the switch to homemade or a healthier alternative if you can find one.

You should want to know what is going into your body and all the benefits that come with, but if you don’t know where to start please feel free to reach out! I would be so excited to work with you and guide you along the way as you learn how nutrition plays a role in all aspects of your life. Eating well does not have to be boring, it should be fun and rewarding! 

Coach Liv, Pn1

Instagram: @fitbarcafe

Facebook: Fit Bar Superfood Cafe

Email: live@fitbarcafe.com

No Equipment HIIT Workout

I swear I am still recovering from my KILLER 20 minute workout that I completed yesterday, using no equipment might I add. I am not sure if I would consider it a myth, but there is a big misconception out there where a lot of people think you need some equipment or a gym to get a proper workout in but that is so far from the truth. Your body is the best piece of equipment, it can travel everywhere, and it should be your best investment that costs no money. Although the gym atmosphere can be more motivating than other environments, your “why” and the reason behind wanting to workout in the first place should come from a deeper place and  should be enough motivation to get the job done!

Now let’s jump into the workout details including why I pieced these moves together along with the timing of each exercise. When my workouts are shorter and higher intensity, I tend to make it more of a full body workout instead of focusing on one body part to make the most of my time. I think that when you are focusing on one specific muscle or muscle group, it is more beneficial to take your time with each movement and focus on form vs. intensity. In this workout I pieced together plyometric moves which are explosive movements, along with quad focused jumping, a small bit of core strength, and then controlled upper body. You are probably thinking there is no way to accomplish this without ANY equipment, but I promise once you give this workout a try, your opinion on an at home and no equipment workout will be swayed. 

If you are unfamiliar with “HIIT”, it is a type of training where you perform workouts at a higher intensity for a short period of time followed by an ever shorter amount of recovery time. High Intensity Interval Training allows you to give 100% effort for each exercise since you are performing for a short amount of time which means you are exhausting your body (in the best way) for less time but the effects after you are finished with the workout is the best part. Because the short bursts of intensity increase your body’s need for oxygen, during the recovery period which can continue up to 48 hours after, you will continually burn calories and boost metabolism. Need I say more? *Keep in mind that because HIIT workouts are short and to the point, your body will need more recovery time meaning you should not be working out at such a high intensity every single day* Even just twice a week is great for weight loss, maintaining, cardiovascular health, and metabolism - along with a well balanced DIET of course! Keep in mind it is about the quality of each and every workout not the quantity. 

Now that I provided you with a little science and background knowledge, let’s dive into this intense workout!

TOE TAPS: Using a ball, weight, or an imaginary tiny step, Alternate tapping the object with your feet using a jumping motion. If you’ve ever played soccer you know exactly what this one is! 

SQUAT JUMP TO BACK LUNGE: Starting with feet a little more than shoulder width apart, go down into a squat and jump on the way up, then straight into a back lunge on your right side, then back to center for another squat jump, then straight into a back lunge on your left side. Continue the pattern.

HALF BURPEE TO SQUAT HOLD: Start standing straight up feet shoulder width apart, perform a burpee by jumping into the plank position then coming back up but instead of going into a jump like you would for a burpee, hold for two seconds in a squat position, then back down into burpee position. Continue the pattern.

PUSH-UP TO PLANK TOE TOUCH: Start in a push- up position with feet a little farther apart than usual, perform a regular push-up, in high plank position reach right hand to opposite toe then come back to plank, perform another push-up then reach left hand to opposite toe. Continue pattern. Engage core!!

WALK-OUTS TO POWER JUMP: Starting in a normal stance with feet shoulder width apart, hinge at the hips and slowly walk out with your hands until you reach high plank position, then walk yourself back up and once your hands come up off the ground, almost to a standing position, use your hands to jump straight into the air (power jump). Get into proper stance again and continue the pattern. 

This workout is high intensity with quite a bit of impact so feel free to modify any of the exercises. I recommend taking out the jumps if you are just getting the hang of these moves because form is much more important. Engaging your core will help stability and reduce the amount of swaying movements in the plank positions and walkouts. Even cutting this workout in half for a quick 10 minute workout can still help you with your goals because anything is better than no movement at all! 

This type of HIIT workout can easily be customized with your favorite exercises and if you are looking for even more of a challenge, throw in a dumbbell or two.

Let me know if you tried this workout and don’t forget to tag @fitbarcafe on Instagram with your favorite home workouts and moves.

Coach Liv, Pn1

Instagram: @fitbarcafe

Facebook: Fit Bar Superfood Cafe

Email: live@fitbarcafe.com

A Non-toxic New Year

I wouldn’t say that I have any new year resolutions (check out my previous blog post if you want to know how I really feel about resolutions) but something on my mind that I have been trying to be more conscious about is how to live a less toxic and wasteful life.

I’m not talking about toxic relationships or environments although those are great to filter out too, I am talking about the products we use daily for example household items. Products like glass cleaner, disinfectant wipes, paper towels, and dish soap are all items that we use often but can be harmful and produce so much waste.

I have been testing out all natural cleaning brands and made my fair share of homemade concoctions so after plenty of trials, I have found the products that work best for each task - whether that’s wiping the counters down or mopping the floor. 

Starting with the easiest swap for me to make, paper towels and napkins have been replaced with reusable cloths and sponge towels that has led to a huge decline in my household waste.

Think about how many napkins you grab while you’re eating and all the ones left untouched that you shove in your glove box then eventually throw away. While in the comfort of your own home there is no need to use half a roll of paper towels when you can use one absorbent rag and then toss it in the laundry to be washed and reused.

So so easy I promise once you make the switch you’ll be questioning why you never did sooner.

Whenever I have people over for dinner I lay a stack of regular dish towels on the table to be used in place of napkins and no one ever questioned it. In fact it usually turns into a positive topic of conversation and has often brought awareness to my guests and as a result they make the same switch in their home. Before I link all of my favorite brands and products that I use daily, I want to talk a little bit more about other smooth transitions you can make that will make you feel good about helping the environment and using less toxic ingredients. 

I have found cleaning mirrors and windows to be the trickiest with non-toxic ingredients and reusable towels because more times than not there is lint and streak left on the surface even after wiping it down a million times.

Nothing beats Windex but when you educate yourself on all of the chemicals put into it, you will be running for the hills… and also to the internet to find a natural alternative ASAP.

I started using regular dish towels but that created all of the streaks and left lint all over my mirrors so after some internet browsing I found that microfiber towels work the best to clean stubborn surfaces.

A microfiber towel paired with a non-toxic spray does absolute wonders on mirrors and windows. Microfiber towels are also great for counter tops with disinfectant spray but they also work so well for dusting because they pick up dust and hair without tracking it everywhere, then you can just rinse the towel under water to reuse right then, and then thrown in the washer to be ready for your next deep cleaning day. 

Now that we have got the waste reduction down let’s dive into the products that do the disinfecting and polishing. I am not going to lie to you and say that natural and homemade products work the same as other products on the market because that’s not true, but knowing that they still get the job done while being better for the environment makes it 100% worth it in my opinion.

I always joked my mom was a little bit of a hippy in the BEST way, and I am so thankful for that because she showed me so many natural tips and tricks that I still use to this day.

For stains on furniture or clothes a combination of white vinegar and baking soda works so well, I usually dampen the stained area and then mix the vinegar and baking soda to create a paste, then apply and let sit for an hour and wash like normal.

Vinegar is my saving grace, I use apple cider vinegar and baking soda to unclog any drains and help get rid of the old food smell coming from the garbage disposal.

Lavender essential oil - make sure it is 100% lavender oil and no additives - is actually a natural disinfectant and deodorizer so adding three to four drops into a spray bottle of warm water and even a splash of vinegar makes a great all purpose cleaner for countertops, stove tops, and showers.

For more heavy duty jobs like laundry and cleaning the toilet I like something a little more powerful so I tend to use an actual store bought brand, but still on the non-toxic and natural side. Dr. Bronner’s 18-in-1 Peppermint Liquid Soap is my favorite product for cleaning the bathroom because it smells heavenly and works like a charm.

It is meant to be diluted so adding a tablespoon with about a cup of water does the trick. I have tried this for dish soap and have found that it doesn’t work as well on dishes but that’s really the only thing I noticed it doesn’t work well for.

Branch Basics is a non-toxic brand that I have yet to try but is on my radar for when I do need to purchase some new products. This brand is non-toxic and uses all plant-based ingredients, what more could you ask for!?

I know that so many people are transitioning from your typical chemically packed products to natural items so if you have any suggestions for at home creations or non-toxic brands, please send them my way! 

Coach Liv, Pn1

Instagram: @fitbarcafe

Facebook: Fit Bar Superfood Cafe

Email: live@fitbarcafe.com