Category: Healthy Lifestyle
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Blog, Healthy Lifestyle
October 12, 2023

Introducing Collections

This month we introduced EA Collections to the Virtual Studio to help take your wellness to the next level!  Our Collections are curated classes where you can find programs and progressive series that target fitness focus that you can easily follow along. No more guessing what workouts you should do. Looking to feel stronger, leaner, or improve your flexibility? We got your back!

These collections were carefully created to help target your specific fitness goals and interests.  Whether you’re looking to feel stronger, leaner, or improve your flexibility, our collections can help you get there. We plan it all, so all you have to do is show up. It’s that easy!

How does it work?

  1. Check out our collections and programs here.
  2. Choose the one that suits your fitness goals/fitness journey, interests, time availability, or try simply them all.
  3. Once you have chosen your program, it’s time to get started, make sure you read the ‘getting started‘ section on the program page for any additional details and information on rest days.
  4. Download the workout calendar! You can download and print the workout calendar located on the right, and follow along, it will tell you which workouts to perform on which days.
  5. Click play! All the workouts are conveniently accessible from the program page, all you need to do is click play.
  6. Enjoy the journey 🙂 When you finish feel free to start all over again for another round, you can challenge yourself and increase your intensity or work on your form. Finally, let us know how you did!

Are these programs for me?

We currently have 4 different programs/collections to choose from, which you choose depends on your fitness goal and what you are hoping to get from your fitness journey. But rest assured, all our programs are suitable for any level of fitness.

Dance & Tone: Is designed to help keep you feeling amazing and get lean with a combination of dance and resistance training.

Duration: 4 weeks/ 30-40 min workouts

4 Week to Strong: Strength training isn’t only for building muscle (check out all the benefits of strength training in this blog post). This 4-week program was created to combine muscle-sculpting strength workouts with the benefits of stretch and flexibility classes, and a sprinkle of HIIT.

Duration: 4 weeks/ 15-30 min workouts

Bodyweight Only: This 3 week challenge works every muscle group and all you need is your body to get strong, lean and sculpted.

Duration: 3 weeks/ 5-30 min workouts

Stretch it Out: Enjoy a head-to-toe refresh with 3 days per week of stretches that release tension, improve range of motion, and aid in injury prevention.

Duration: 3 weeks/ 5-20 min workouts

Will there be more collections and programs added?

Yes! We will be adding new programs in the future that will target different fitness goals and interests!

Ready to check it out: Go to collections.

Blog, Healthy Lifestyle, Uncategorized
July 4, 2023

Stay Hydrated this summer!

Did you know the human body is 60% water, a third of that is SALT water. We cry, sweat and bleed salt water (we’re basically a walking ocean).

Now that summer has arrived, it’s easy to lose water with summer heat and more time spent in nature. 

Staying hydrated can benefit your physical, emotional, and mental health. Plus, it could even support your summer health and weight loss goals by boosting your metabolism!

To keep hydrated, drinking plain water is not always the way to go. Our body needs electrolytes for optimal hydration (hydration electrolytes include sodium, chloride, potassium and magnesium). Sometimes, over hydrating with plain water can actually dehydrate you, flush out electrolytes, lead to low sodium levels and cause you to use the bathroom all day. Here’s a tip, consume salt with water! Salt helps the body hydrate as it plays an important role in fluid balance, not getting enough can lead to dehydration, especially during high-intensity exercise or when outside in the heat. Studies suggest that 2-5,000mg of sodium per day is optimal for health (this increases by 1,000mg for every hour of exercise). 

Yes salt has a bad rep, but it is an essential mineral. It helps regulate fluid balance and is required for muscle and nerve function. Want to learn more, check out this article with more information on the role of salt and what type is the best to consume. 

Try these hydration hacks to keep hydrated this summer!

Keep a reusable water bottle with you as a reminder to replenish your water stores throughout the day. You can add a pinch of pink Himalayan salt and lemon, or if you want to get fancy you can add electrolytes. We love LMNT electrolytes when we can get our hands on them, they have simple ingredients and taste great.

Spice up The Flavor: Add frozen berries (like blueberries or raspberries) to your water with a squeeze of lemon and handful of mint, delicious.

Eat Water Rich Foods: Cucumbers and watermelon contain more than 90% water! You can add these water-rich foods to your meals for an extra hydration boost! You can also try adding zucchini, strawberries, melon, and tomatoes to your diet. 

Try a Smoothy: Blend nourishing broths and veggies into your soups, or add a splash of electrolyte-filled coconut water to your smoothies to enhance the hydration.

We hope these tips help! Do you have any tips you want to share? Leave them in the comment section below!

Blog, Fitness, Healthy Lifestyle, Uncategorized
June 1, 2023

Give your metabolism a boost

Summer is just around the corner, and we’re so ready for it! As we dive into the warmer months, let’s talk about a topic that we often get asked about – metabolism, and how to keep you feeling your best as cottage days, summer vacations and patio season approaches.

Whether you’re 20, 30, 40, 50, 60, 70 and beyond, you can apply ALL of these tips for the healthiest, and happiest you.

Let’s get started! Our metabolism is actually a relatively complex chemical process that turns food into energy to power the functions of all of our cells and organs. We use this energy to breathe, to think, to move, to grow, to digest, etc. Although the metabolism does concern itself with how fast our body burns calories, it is important to remember that this complex process is incredibly important to keep our bodies functioning optimally. The speed of your metabolism has to do with a variety of factors including genetics, age, height and gender, etc. Although you can’t control these areas, here are a few things you can do to improve the health of your metabolism at any age.

Get Quality Sleep
We all know how important sleep is for all aspects of our lives! This is definitely the easiest and perhaps most enjoyable thing you can do to support your metabolism. There are a few hormones involved in the reset processes of the brain during sleep, ghrelin and leptin are two in particular that play an important role in regulating the metabolism along with hunger and fullness cues. Decreased levels of these hormones have been found to directly contribute to a slower metabolism. You can combat this by trying to get 7-8 hours of quality sleep per night.


Start or Continue Strength Training
Put simply, the more muscle you carry on your body, the more energy you’ll burn throughout the day. As we age, muscle mass naturally begins to decline (about 1% each year). So, if you don’t actively use your muscles, your body begins to store more fat instead. If you haven’t been prioritizing weight training, there is no better time than the present! Try to incorporate 3-4 days of strength training to your schedule keep that metabolism fired up.

Prioritize Protein
The traditional way of thinking was that eating less and exercising more is the answer to all metabolic problems. But if you really want to support your metabolism, it’s time to focus your efforts into eating a well-balanced diet – not restricting, or skipping meals. Food is fuel!

While planning your meals, try and prioritize protein intake. Protein provides our bodies with the building blocks it needs to build and repair cells, tissues, bones and muscles. Protein also helps our bodies make antibodies to help fight infection. As we age, protein has another important job: preventing muscle loss.

Starting around age 40, the body naturally starts to lose muscle. Over the years, this rate of muscle decline accelerates. Getting enough protein from a balanced diet is one way to combat muscle wasting.

In addition, not only does your body burn more calories digesting protein than it does fat or carbs (this does not mean skip fat or carbs), but protein also helps promote fullness and helps build lean muscle mass. 


Eat Frequently
After eating a snack or meal, our metabolism gets a little boost as it works to digest the food and convert it into energy. You can support this by having a small meal or snack every couple of hours as opposed to three large meals spaced out throughout the day. Keep in mind, food quality still counts, aim for protein packed snack options, feeling lost on what to eat? We’ll being sending a few ideas you can incorporate in our weekly newsletters!

So there you have it, staying active, incorporating strength training workouts into your routine, including good sources of quality protein and getting plenty of sleep will help your metabolism at any age!

Blog, Healthy Lifestyle
May 1, 2023

Self-care is the new healthcare

If you think you’ve been hearing more about self-care lately, you’re absolutely right. With many stressors in our lives and around the world, the idea of self-care is even more present.

Self-care is defined by the World Health Organization as “personal health maintenance to improve or restore health and to treat preventative diseases.” Just to be clear, self-care is not the same as self-indulgence or being selfish, but rather, it means means taking care of yourself so that you can be healthy, you can feel great, physically, mentally and emotionally. When it comes to your health, self-care can help you manage stress, lower your risk of illness, and increase your energy, even small acts in your daily life can have a big impact.

When the pandemic started our daughter Sofia was barely 6 months old, all the unknowns and pressure of keeping our heads above water felt heavy, and we discovered just how important it was for us to not only create space for self-care, but also to stick to it. We slowly built our self-care regime, which we stick to as best as we can (some days are better than others, and that’s ok too). Self-care is something deeply personal and it could be anything that floats your boat — anything that puts a smile on your face, anything that makes you feel cared for. We’ll share a few examples that may resonate with you, or inspire you to give it a try. Let’s dive in!

Emotional self-care

Emotional self-care is the act of nurturing and tending to your inner feelings and emotions. This can be anything from daily affirmations, how you self-talk, weekly bubble baths, allowing yourself to say “no” to things that cause unnecessary stress, giving yourself permission to take a rest, or setting up a weekly coffee date with a friend


Physical self-care

Physical self-care ensures that your body functions properly on a day to day basis, such as prioritizing sleep, sticking to your exercise routine, or choosing healthy and nourishing foods over highly processed ones


Spiritual self-care

When is the last time you nurtured your spirit? A LOT is said about the importance of nurturing the physical body through diet and exercise, but the spiritual body is often forgotten. Spiritual self-care can be anything that helps you develop a deeper sense of meaning and understanding, and can also help you get in tune with the beliefs and values that guide your life. This can include spending time in nature, meditating, incorporating regular acts of kindness into your day, or keeping a gratitude journal.

This month, we’ll send weekly self care ideas to our EA Fitness members, one from each category that you can give a try. Make sure to check your email and let us know which one was your favourite!

Blog, Fitness, Healthy Lifestyle
March 6, 2022

Home Workout Fitness Guide

We’ve heard it over and over, many of us already know, have read or heard about all the benefits of exercise, right? So why can it be so difficult to stick to your fitness routine or even see results, especially when life gets busy, stressful, or overwhelming? Well, there are many reasons, but let us just say this, it is easier to be consistent if you have a plan or program to follow, in addition to being able to obtain better results and take full advantage of your workouts.

In the past, exercising was something that was only done in gyms, but now it is increasingly easy to get healthy and in shape from the comfort of your home or almost anywhere else, especially when there are so many advantages when exercising at home (time-saving, you can fit in workouts any time in your schedule, save money, privacy, you can add variety, 24hr/open,  etc).

If you are just starting to exercise at home or want to continue your home fitness routine, we have made a short guide filled with tips to maximize your exercise routine and achieve your fitness goals from the comfort of your own home.

 

# 1 Find and prep your workout space 

Find a place in your home where you can do your workout, it can be almost any space like a corner of your living room, your basement, garage, etc. You don’t need much space at all, but that place will inspire you and invite you to come back every time when you do you workout there. Organize the equipment that you will use, place towels for your workout, a motivational quote or your favourite exercise mat for example. Fill your space with details that you like make you feel excited to be there!

 

# 2 Equipment

You don’t need a lot of equipment to get good results from your workouts!

Remember that body weight exercises are great for several reasons but adding variety and challenging yourself can make your workouts more effective and complete. Here are some suggestions for your home gym.

  • A yoga mat for yoga, stretching or other exercises on the floor
  • Dumbbells for strength training 
  • Resistance bands for strength training and stretching
  • Glider disc for strength and cardio
  • A foam roller for recovery, massaging tight muscles and stretching

     

# 3 Set your inspirations and goals

Is your goal to improve your health? Feel strong? Reduce anxiety and stress? Lose some pounds? Keep up with your kids? Or, does it just make you happier? Whatever your why is, write it down and place it somewhere you can see easily so that inspires you on a daily basis.

Creating small attainable short term goals can also help. When you set and reach your short-term realistic goals, you will feel and see you are making progress toward your ultimate goal, which will motivate you to stick with your plan. For example, a short term goal can be adding 10-15 minutes workouts in your week, increasing the number of push ups you can do or completing your first ever 5K run, the world is your limit!

You can also apply the SMART method (Specific, Measurable, Attainable, Relevant, and Timely) for example, “I want to be stronger” is a good place to start but what does that mean? Does it mean increasing the number of squats from 15 to 20 over 6 weeks? Make your goals more specific so you can see your progress as you go. Check out this link for more information about this method: Setting goals using the SMART method here.

      

# 4 Plan your workouts and fitness style

Now that you have set your goals or your why, it’s time to plan your workouts. CDC recommends 150 minute of moderate-intensity activity or 75 minutes of vigorous aerobic activity and at least two strength-training sessions per week. When planning out your workouts, it is important to get specific about:

  • What time you will workout
  • What days you will workout (realistically)
  • What workouts you will do 
  • Rest days are important too

 

Making a simple schedule can helping stick in your plan, we have plenty of workouts to choose from on the virtual studio. For example your schedule could look like:

 

Day  Plan Type of Workout
Monday  Workout Strength
Tuesday Workout Cardio
Wednesday  Active recovering  Stretch/Yoga
Thursday Workout Cardio or Strength training
Friday  Workout Strength
Saturday Active recovery Swimming, walk, or Yoga
Sunday  Rest

 

Remember this is only a example, you can accommodate your days depending on your availability and goals. For example, if you only have three days a week to workout your try:

 

 

Day  Plan Type
Monday  Keep moving Short walk
Tuesday  Workout  Cardio 
Wednesday Active recovery  10 minutes stretching or yoga
Thursday  Workout Strength
Friday Keep moving Short walk,
Saturday Workout Strength

Always keep in mind your fitness level when building your schedule.

 

# 5 Track your progress and goals

Sometimes it is hard to notice progress if you aren’t paying attention to it, no matter what your fitness goal is, find measurable progress. For instance, noticing your clothes fitting differently, having more energy, feeling stronger, feeling more relaxed, more flexible or your body more agile. Take notice of the little steps, focusing on progress instead of perfection can make it much easier and enjoyable to reach your goals. So give yourself a pat on the back, you made it through this blog post, and that my friend is progress! 

 

There you have it, a guide to your at home workout space! Remember, another great advantage of working out at home is that you can add as much variety as you want! On our virtual studio you can filter by class style, body focus, length and equipment to find exactly what you’re looking for. With dedication, the right mix of exercise, and keeping your nutrition in check (remember the 80/20 rule), you will be on the path (or continue on the path) to feeling and looking your best!

Blog, Healthy Lifestyle
October 18, 2021

EA 14-Day Challenge starting Nov. 1

Self care is the new health care, we love that saying because it couldn’t be more true. Sometimes, life gets so busy our self care can creep down our priority list, although it’s one of the most important things to maintain. So, to help us keep on track, we have a 2 week challenge starting on Nov. 1st! This isn’t a typical fitness, or nutrition challenge, but rather, a challenge to keep up healthy habits, some that we typically forget on a day to day basis.

 

What is it?

We know that exercise is just one of the many factors that can impact your health. So, we created this challenge to help us keep in check with healthy habits and really tune into our self care, we’ll work together to feel our best right before the holidays!

 

The Challenge

  • Sleep 7 hours a day
  • Exercise 3 times a week
  • Drink 2 liters of water a day
  • Avoid processed foods 80% of the time
  • 5 servings of veggie and 4 servings fruits

 

How does it work?

We’ll complete each item on the challenge list on a daily basis. When you sign up, we’ll add you to a private online group where we’ll be posting all you need to know about the challenge, as well as additional healthy recipes, tips, motivation and workout suggestions. You can check in with the group, and motivate each other to feel our best. We’ll be right there putting in the work too!

 

Sign Up Here.

 

Don’t want to sign up? You can still follow along on your own, but it’s so much more fun to do it together!

Blog, Healthy Lifestyle, Nutrition
August 1, 2021

Let’s talk about belly fat

Let’s talk about stubborn belly fat and how to reduce it, it’s a common question we get and there are a lot of misconceptions and myths surrounding belly fat and how to get rid of it. 

But first things first, before we talk about how to get rid of belly fat, it’s important to know exactly what it is we’re talking about.

Belly fat or abdominal fat is the subcutaneous (under the skin) fat that sits around the waist and provides a store of energy, and also protection and heat, for our organs.

There are three types of fat: triglycerides (the fat that circulates in your blood), subcutaneous fat (the layer directly below the skin’s surface) and visceral fat (dangerous belly fat). Visceral fat is located beneath the muscles in your stomach and poses many dangers to your health when there is too much of it.

So how do you know if you have too much belly fat? An easy way to determine if you have too much belly fat is to measure yourself at home. Take a measuring tape and wrap it around your bare stomach, right above your hip bone. The tape should be snug but not too tight. For women, a measurement of 35 inches or more indicates an unhealthy amount of belly fat. For men, a measurement of 40 inches or more indicates an unhealthy measure.

 

Why is it so hard to get rid of?

Trying to get rid of stubborn belly fat comes down to a number of things. It’s not all about cutting back calories or doing really hard core workouts. There are many factors that play a role, including your genetics and the inevitable truth is that some people are just more likely to develop visible abs muscles than others. Now, don’t get us wrong, nutrition and daily movement are most certainly crucial, but managing your stress and looking after your sleep is key, too.

 

Tips for getting rid of stubborn belly fat

If it’s your goal to work on defining your abdominal muscles a little more, here are some tips to incorporate into your daily life and keep you belly fat under control, remember that perseverance is a key to obtain better results.

 

Attitude

If you’re only on a health kick to lose weight or look a certain way, it will be hard to lose weight permanently. Weight loss is a great goal, but finding something else to motivate you can help. It takes time, and you need to motivate yourself throughout the journey. One way is to find more reasons to be healthy. Remind yourself of all the amazing benefits of exercise, nutrition, sleeping for 7 to 8 hours, and so on.

 

Nutrition

Following a healthy diet is key in getting rid of belly fat. Diets high in fiber and low in carbohydrates, which include foods like fish, poultry, lean meats, eggs, healthy fats like avocado and olive oil, and lots of colourful vegetables, build up less visceral fat. Try reducing processed food, alcohol and inflammatories food when possible.

 

Exercise

If you don’t work out consistently enough, it’s hard to lose weight. But, you don’t need to spend hours in the gym; you only need to set up a reasonable workout schedule that you can follow each week. It’s not about killing yourself with workouts—it’s about finding something you like and that you’ll continue with for the long-term.You have to be willing to be more active on a regular basis — not just for a week here and there.

And remember daily activities (walking to the shops, making a cup of tea or taking your furry friend out to stretch their legs, taking public transport, opting for the stairs over the elevator or doing household chores) can contribute to hitting your healthy fat loss goals. 

 

Stress

The number one cause of unwanted belly fat is chronic stress.  Stress is something that your body needs, however in unfiltered amounts it can cause a lot of damage.

Think of it this way – your adrenal glands kick into action to produce cortisol anytime you are put in a threatening situation.  The release of cortisol is needed to trigger the cells in your liver, fat, and muscle tissues to release the energy your body needs to get through the threatening situation. When we’re in “flight or flight” mode, the body releases glucose (energy) into the blood to prepare you for a difficult situation. If stress levels remain high enough to continue producing cortisol for long periods of time, unhealthy and dangerous changes will begin to occur within your body.

The belly fat created begins to act as an endocrine organ – sending hormones directly into the circulatory system.  These hormones increase inflammatory compounds within your body damaging cells, compromising your health, increasing your risk of heart disease, diabetes, and many other diseases. 

This isn’t something to beat yourself up over. It just means you may need to be more aware about managing your stress as much as you can and finding outlets that help you release that stress and keep it at bay.

 

Sleep

Oh the power of a good night’s sleep. It has been found that adults who get more than six hours of sleep per night are likely to carry 3cm less around their waist. Amazing right?! Create a healthy sleep schedule for yourself and make sure you stick to it.

 

Conclusion

So where do you start? We suggest making small, manageable changes, and figure out what’s most sustainable for you. You will probably not eat, manage stress, exercise, or sleep perfectly every day, but that’s ok, you’re in it for the long run, and it’s all about balance. Keep trying your best to make good decisions about your health and you’ll start to see changes that will motivate you to keep going! 

There are still PLENTY of fitness benefits to exercising and strengthening your core – like improved stability and strength – but we’ll leave that for the next blog post!

Blog, Healthy Lifestyle, Nutrition
May 23, 2021

Long weekend Paloma, Guacamole & Homemade Crispy Tortillas

 

It’s all about balance right? Looking for a delicious cocktail and something to nibble this long weekend, check out our traditional (and healthier) Paloma recipe, guacamole and crispy tortillas on the blog.

Long weekend Paloma

The Paloma (which means dove in Spanish) is a traditional Mexican cocktail made with tequila, lime and grapefruit juice, or grapefruit soda. It’s refreshing and perfect for those hot humid days, try this healthier twist of this popular cocktail.

Serves 2

Ingredients

  • 12 ounces fresh grapefruit juice (about 2 grapefruits, juiced)
  • 3 ounces tequila
  • 2 teaspoons lime juice
  • 1/2 tsp honey (raw if possible)
  • grapefruit flavoured sparkling water
  • ice
  • sea salt or pink Himalayan sea salt for the rim

Instructions

Add 1 shot of tequila, 6 ounces of grapefruit juiced, 1 teaspoon of lime juice, honey and ice into each glass. Stir to combine, add of splash of sparkling water (if using) and garnish with a lime wedge.

 

Homemade Crispy Tortillas

 

Ingredients

  • 12 corn tortillas
  • 2 tbsp olive oil
  • salt to taste coarse salt

Instructions

  1. Preheat oven to 375
  2. Cut each tortilla into 8 chip sized wedges and spread the wedges in a single layer on a baking sheet.
  3. Brush 2 tbs olive oil over each tortilla.
  4. Salt chips
  5. Bake 10 to 15 minutes depending on your baking sheet. They are done when completely crunchy!
  6. Let chips cool before serving. You can store in airtight container and they should stay crispy up to a week.

ADDITIONAL TOPPING OPTIONS: you can also use any of these additional toppings to spice things up: paprika, chili powder, cumin, cayenne pepper (sparingly, will add heat!). CHEESES: grated parmesan cheese, cheddar cheese, pepper jack cheese, etc.

 

Easy Guacamole

 

Ingredients

  • 3 avocados, ripe
  • 1/2 small onion, finely diced
  • 3 tablespoons finely chopped fresh cilantro
  • 1 jalapeno pepper, seeds removed and finely diced
  • 1-2 lime, juiced
  • sea salt
  • jalapeño (optional)

Instructions

  1. Slice the avocados in half, remove the pit, and scoop into a mixing bowl (save the pit for later).
  2. Mash the avocado with a fork and make it as chunky or smooth as you’d like.
  3. Add the finely diced onion and pour half of the lime juice over the onion, add a pinch of salt and let the onion cook in the lime and salt for 5 min.
  4. Add the remaining ingredients and stir together. Give it a taste test and add a pinch more salt or lime juice if needed.
  5. Serve the guacamole with tortilla chips, Paloma & enjoy!

TIP: To keep the guacamole green for longer, add in the pit and wrap with plastic wrap.

 

Cheers to the long weekend and the warmer days ahead!

Blog, Healthy Lifestyle, Nutrition
May 9, 2021

Chicken Parm Stuffed Zucchini

Looking for quick and healthy weeknight dinner ideas? We have just the thing, this chicken parm stuffed zucchini dish is a delicious alternative to traditional lasagna, and a great way to get your greens in while enjoying a deliciously meal that’s packed with protein and loaded with flavour! Plus now that summer is almost here, this is a great way to use up fresh zucchini from our vegetable garden!

 

Serves: 2  Cooking Time: 40min

Ingredients

  • 1 Tbsp. olive oil
  • 1 lb. lean ground chicken
  • 1 cup Pasta Sauce or Homemade Tomato Sauce (when time permits, we like to make our own tomato sauce, check out the recipe below )
  • ¼ tsp. sea salt
  • ¼ tsp. ground black pepper
  • 2-3 medium zucchini
  • ¼ cup grated Parmesan cheese
  • ¼ cup shredded mozzarella cheese
  • Basil to garnish

 

Directions: 

1. Preheat oven to 400°F

2. Lightly coat a baking dish with spray; set aside.

3. Heat oil in a large nonstick skillet over medium-high heat.

4. Add chicken, breaking apart with a spoon as it cooks for about 5 minutes, or until no longer pink (*Note, if we are using pre-made pasta sauce, we add 2 garlic cloves minced to the chicken, cooking for a few minutes before moving on to the next step for additional flavour).

5. Add Pasta Sauce or Homemade Tomato Sauce, salt, pepper and stir to combine. Bring to a boil and reduce heat to low. Simmer for 2 to 3 minutes and remove from heat.

6. Cut zucchini in half lengthwise and scoop out centers with a spoon (you can use the scooped centers for extra nutrients in a smoothie, you won’t even notice it)

7. Divide chicken mixture among the zucchini, top each with parmesan cheese and mozzarella cheese.

8. Place zucchini in prepared baking dish, cover with foil. Bake for 30 minutes. Uncover and place under broil for an extra few min.

9. Serve warm and garnish with basil

 

Homemade Tomato Sauce

We don’t know about you, but we love making our ow sauce. If you have some time, here is our go to recipe, nothing beats freshly made tomato sauce.

 

Ingredients

  • 2 Tbsp. olive oil
  • 1 medium onion, chopped
  • 3 cloves garlic, finely chopped
  • 3 oz. tomato paste
  • ¼ cup red wine
  • 2 cans whole peeled tomatoes (we like using San Marzano)
  • 2 Tbsp. sugar
  • 1 tsp. sea salt
  • ¼ tsp. ground black pepper
  • 3 oz. Parmesan cheese rind
  • 3 Tbsp. finely chopped fresh basil

 

Directions

1. Heat oil in large saucepan over medium-high heat.

2. Add onion and cook, stirring frequently, for 4 to 5 minutes

3. Add garlic and tomato paste and cook, stirring constantly, for 2 to 3 minutes.

4. Add wine, stirring constantly

5. Add tomatoes, sugar, salt, and pepper. Bring to a boil, stirring frequently. Reduce heat to low and gently boil, stirring occasionally, for 3 minutes.

6. Add cheese rind, cook, uncovered, stirring occasionally for 1 hour.

7. Remove cheese rind. Add basil, mix well and enjoy!

 

There you have it, let us know how your Chicken Parm Stuffed Zucchini turned out!

 

 

Blog, Healthy Lifestyle
April 25, 2021

Let’s Talk Superfoods

You’ve probably heard this word more than once, but have you ever wondered what it means or exactly what it refers to? A quick search on google says it’s “a nutrient-rich food considered to be especially beneficial for health and well-being.” Ok then… but what does that really mean?

Superfoods are foods that have a very high nutritional density. This means that they provide a high amount of nutrients. They contain a high volume of minerals, vitamins, antioxidants, enzymes and health fats. All of these nutrients are essential to your body so you can thrive, keep healthy and feel great. Studies have also shown that superfoods high in antioxidants and flavonoids help prevent coronary heart disease and cancer, as well as improving immunity and decreasing inflammation.

So what are some examples of superfoods?

Examples of superfoods

While no single food is a magical do all, many studies have shown that certain foods provide greater health benefits than others. Here are 10 examples of some powerful superfoods you can incorporate into your daily nutrition.

Açaí

Açaí (berries are native to Central and South America, especially Brazil. Also known as the Brazilian beauty berry, their high antioxidant content (more so than blueberries or cranberries) can help prevent signs of anti-aging and keep your skin looking youthful and healthy.

Banana

Bananas are a great source of potassium, which is beneficial for heart health. A banana’s fiber content also aids in digestion and keeps blood sugar levels from spiking.

Kale

Kale is rich in vitamins A, C, E, and K, and many B vitamins. Leafy greens also contain an abundance of carotenoids, iron, magnesium, potassium, and calcium.

One cup of kale provides 550 micrograms (mcg) of vitamin K, equivalent to over 680 percent of a person’s daily needs. Kale and other leafy greens are high in fiber and water content, both promote regularity and a healthy digestive tract.

Mushrooms

Mushrooms contain vitamin A, potassium, fiber, and several antioxidants not present in most other foods (although the nutrient content varies depending on the type). Studies suggest their unique antioxidant content may also play a role in reducing inflammation and preventing certain types of cancers.

Avocado

Avocado is high in many nutrients, including fiber, vitamins, minerals and healthy fats. Similar to olive oil, avocado is high in monounsaturated fats (MUFAs). Oleic acid is the most predominant MUFA in avocado, which is linked to reduced inflammation in the body. Eating avocado may reduce your risk of heart disease, metabolic syndrome and certain types of cancer.

Nuts and Seeds 

Nuts and seeds are high in fiber, vegetarian protein and heart-healthy fats. Research indicates that eating nuts and seeds can have a protective effect against heart disease. Common nuts and seeds include:

  • Almonds, pecans, pistachios, walnuts, cashews, Brazil nuts, macadamia nuts.
  • Peanuts — technically a legume, but often considered a nut.
  • Sunflower seeds, pumpkin seeds, chia seeds, flaxseeds, hemp seeds.

Here’s a nice fact, even though nuts and seeds are calorically dense, some types of nuts are linked to weight loss when included in a balanced diet.

Ginger

Ginger root contains antioxidants, such as gingerol, that may be responsible for many of the reported health benefits associated with this food. Several studies suggest it may also reduce your risk of chronic illnesses such as heart disease, dementia and certain cancers.

Salmon

The high omega-3 fatty acid content in salmon and other fatty fish, such as trout and herring, can decrease the risk of abnormal heartbeats, reduce cholesterol and slow the growth of arterial plaque.

Blueberries

Tiny but mighty, blueberries are packed with nutrients and are full disease-fighting antioxidants and phytochemicals. They also have plenty of vitamin C, vitamin K and manganese.

Cacao

Cacao is cocoa’s healthier cousin. Raw cacao contains 300 different chemical compounds, and in addition the antioxidant content is 4 times the amount of regular processed dark chocolate and 20 times more than blueberries.

 

 

As you can see, the foods we eat can play a significant role in overall health and how we feel each day. Including superfoods in your daily diet is a quick and easy way to nourish your body with natural vitamins and minerals by incorporating them into snacks, soups, smoothies, oatmeal, water, yogurt, dressings, the possibilities are endless!

 

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