Monthly Archives: June 2013
Here is a great article I came across on “How to Rekindle That Lost Drive for Fitness” by Coach Calorie. We have all been there at one time or another so here’s a bit of advise that may help get you inspired once again!
I am human. I have gone through long periods of time where my fitness has regressed to the point that it drives me into a state of depression. My binge eating disorder takes over and pushes me into a negative feedback cycle of emotional eating and unhappiness with both my internal and external self. Sometimes it feels like I’m falling into a black hole with nothing to grab onto to pull myself out of. I think you know what I’m talking about.
Fortunately, I have always been able to find a way to rekindle that lost drive for fitness, and I hope my own personal experiences can not only help you, the person who has also lost their motivation, but also the person who is testing the fitness waters for the very first time.
Fitness Is About YOU
One of the biggest mistakes I continually make is trying to stay fit for everyone else but me. It’s difficult for someone like myself who’s job is to coach and inspire individuals to live a healthy lifestyle. However, to truly be successful for the long-term, you have to get it out of your head that fitness is an external activity, and instead come to the realization that fitness is an inner happiness that only you can control and be part of.
Once you understand that you are the owner of your body, mind, and spirit, and that nobody else’s opinion of you in this world matters, you take a giant leap forward in the evolution of your fitness being. No longer will you be shackled by the negativity of insecurity, or the outside pressures from family, friends, strangers, or society in general. It’s just you against you, and that’s the way it should be. Striving to be a better you is all that matters.
It Only Takes One Small Change
By now I’m sure you’ve heard that small changes can make a big difference. We are creatures of habit, and destructive behaviors can very easily get rooted into our daily lifestyles. Sometimes it seems impossible to see that end goal through the thick fog of negative feelings. The good news is that you don’t need to see the end, you only have to take that first step.
Creating change and breaking old habits is a difficult thing to do. The key is to do something different, anything that’s outside of your normal routine that will take you one small step closer to your goal. You might just be surprised at how big of an impact these small changes can make. A new thought or positive habit can set off a firestorm of activity in your brain that translates into a physical snowball effect.
You never know what’s going to be that driving force that changes your life, but I can assure you that if you do nothing, nothing will ever change. Every physical manifestation in this world started as a single thought. Take that thought and make it an action and then go with the flow. You never know how it might change your life, forever.
Dana Gackle is the owner of The Kickboxing Studio and the Pole Studio located within Heartbreaker Dance & Fitness. We specialize in group fitness for Fitness Kickboxing, Cross Training, Spartan Training, Specialty classes for Plus Size Women, Women Over 50, Teen Fitness, Men’s MXC, Outdoor Fitness and Pole Fitness!
Call or Text 403-504-8953
Follow me on Twitter @heartbreakerfit
Whether you want to get your body ready for swimsuit season or stay fit during the summer months, it’s important to find a fitness routine that you can maintain. These tips will help you get motivated and keep moving for a healthier body.
Shake things up – Having a variety of fitness activities works different parts of your body, keeps you engaged in the process, and ensures you have some way to exercise no matter what the weather is like. Lifting weights, swimming, cycling, walking, dancing — there are plenty of ways to have fun as you work out.
Buddy up with someone else – It’s harder to avoid exercising when you’ve made a commitment to someone else that you’ll be there. Partnering with a friend can make activities more fun, and you and your partner can help each other be accountable for working out.
•Set a regular time and place to meet. Set ground rules for when it’s acceptable to miss a session and how you’re to communicate.
•Make sure your partner is equally committed.
•Have common fitness goals.
•Be sure you have similar fitness levels and abilities.
Reward yourself – Changing behavior is hard, but little rewards along the way can help you stay motivated. You might enjoy a new pair of walking shoes when you reach 5,000 steps a day or a new DVD after sticking to your plan for 30 days.
•Set achievable goals. It won’t help you to set goals you can’t meet — you’ll either injure yourself or be constantly discouraged. It’s OK to start small and work your way up.
•Make sure the rewards are appropriate. Enjoying a calorie-laden meal or sugary treat after hitting a goal isn’t the way to go. Look for non-food related rewards that will help motivate you to keep going.
It’s easier — and more fun — than you might think to get in shape for the summer and find a fitness program you love. – Michael French
In the Kickboxing Studio – we have a variety of classes to keep you on track this summer that includes both indoor and outdoor workouts to keep things new, interesting and challenging and keep you fit all summer long!
Whether you like fitness kickboxing, crosstraining with a variety of equipment like box jumps, chin up bars, gymnastics rings, ropes, kettlebells, trx suspension training, weights, or cardio, we have it all! We are not a gym! We specialize in the best group fitness classes that are fun, challenging, and always different creating muscle confusion helping to give you the best results! Our studio is non intimidating! You can start anytime! The classes range from beginner to advanced levels. We also offer personal training as well as open studio workouts in the mid afternoon where you can use our equipment and get a workout of the day you can follow.
Dana Gackle is the owner of the Kickboxing Studio within Heartbreaker Fitness and specializes in group fitness for co-ed kickboxing, crosstraining, sweat free noons, teen fitness, classes for women over 50, classes for plus size women, and classes just for the guys! For more information or to register, call or text Dana 403-504-8953 or email email@example.com. Follow me on Twitter @heartbreakerfit
9:30 – Tuesdays & Thursdays Crosstraining
12:10 – Almost Sweat Free Noons – varied and combined classes for the summer you won’t get anywhere else!
5:15pm – 30 Day Fitness Challenge – Challenging classes for beginner to intermediate fitness levels! Learn how to fire up your metabolism to burn fat! Smoothie Tasting Days! A great way to challenge yourself!
6:15pm – Intermediate Co-ed Kickboxing
7:15pm – Advanced Kickboxing, Combat Crosstraining, Outdoor Fitness, Spartan Training
Saturdays 10am! – Outdoor Fitness is a great way to add to your fitness regime!
Unlimited summer class membership (7 weeks) only $145 plus GST
Register now and enjoy the benefits of group fitness!
We know about the importance fitness plays into our health and we also know that we need to eat healthy. For most it’s easier to workout than to eat healthy, but in order to be as healthy and fit as we can possibly be, it needs to be a combined effort.
If you find that you are working out consistently and giving it your all, but you are still not getting the results you are looking for, you need to look at your diet. When I refer to diet, I don’t mean a calorie restricted “diet”, but looking at what you are actually eating AND if you are eating enough.
Here are some steps you need to know in order to eat healthy.
1) Organize your meals and your kitchen – Set yourself up for success!
2) Make sure you eat enough protein – protein burns fat! But you need to know how much, since eating too much can be stored as fat!
3) Make sure you are choosing the right kinds of carbohydrates – do you understand the difference between simple and complex carbs?
4) Eat more Fruits and Vegetables!
5) Don’t eliminate fat from your diet. You need good fat in your diet. Do you know the difference between good fats and bad fats?
6) Eat more often. Do you know if you are eating enough? Do you know how many calories you should be consuming each day based on your age, your weight, your height, your gender, and your fitness level?
7) Water! Are you drinking enough? And do you understand the importance of sufficient water consumption and the important role it plays?
8) Be Active Every Day! For the health of your cardiovascular system and to prevent bone loss as we age, we need to keep our body healthy and strong by being active!
Here’s a healthy recipe to start your day off right!
Healthy Breakfast Multigrain Porridge
3 cups low fat milk
1/2 tsp salt
1 cup multigrain cereal such as Red River
1/2 cup chopped walnuts
2 tbsp. maple syrup
1 tsp vanilla
In a saucepan, bring milk and salt to a boil. Whisk in multigrain cereal, walnuts, maple syrup and vanilla. Reduce heat and simmer, whisking constantly for 6-7 minutes or until desired thickness.
Makes 4 servings
per serving (based on 2% milk) about 349 cal, 14 g protein, 14 g total fat, 45 g carbs, 5 grams fibre, 393 grams sodium
For more information about this or any blog posts, please contact Dana at 403-504-8953 or firstname.lastname@example.org or follow me on Twitter @heartbreakerfit
KICKBOXING STUDIO SUMMER SCHEDULE!
9:30 – 10:10am – 30 Day Fitness Challenge! Blast Off Body Weight Fitness Challenge to building a stronger you! Includes tips on how to fire up your metabolism! Goal Setting and so much more! M-F – only $99 plus GST! We include smoothie tasting days as well! This is a co-ed class! Starts July 1st! Introductory rate for this morning session – Register with a workout partner and pay $150 for both!
Noon hour workouts! 12:10 – 12:50 For the summer we are combining The Energy Studio’s noon hour bootcamp workouts with the Kickboxing Studio’s sweat free & kickboxing workouts for the best of both worlds! (alternating days) Only $65 plus GST / month M-Th
5:15pm – 30 Day Fitness Challenge! Blast Off Body Weight Fitness Challenge to building a stronger you! Includes tips on how to fire up your metabolism! M-F – only $99 plus GST! We include smoothie tasting days, goal setting and so much more! We just had our first Summer Shape Up 30 Day Challenge and it is a hit! Many are returning, so if you think this may be of interest to you – register asap! Only a few spots remain! Starts July 1st!
6:15pm – Co-ed Kickboxing! This is our most popular class consisting of kickboxing and crosstraining that includes chin ups, rope climbs, rings, equalizers, boxing, kicking and core stability work! These workouts are super challenging but also super fun! If you haven’t tried Kickboxing in awhile – you need to get in on this class! M-Th Only a few spots available! Only $99 inlcudes free Spartan weekend training! Register for the whole summer (exluding last week of Aug) for $150!
7:15pm – Spartan Training + Crosstraining + Outdoor Fitness! This is our newest time slot full of fun! This is for both men and women all levels of fitness as the workouts can be done at your own pace! It’s not who runs up the stairs the fastest – the goal is to get up the stairs! Maybe you choose heavier weights or lighter weights. You get choices on high impact or low impact exercises. So everyone gets challenged at their own level! We will also include mini challenges and tips to being fit! Only $99 or $150 for all summer (excluding last week of Aug) Includes free weekend training!
Spartan Training Only! – Thursdays at 7:15pm and weekends! $28 plus GST for 1x week – $56 plus GST for 2x week!
Follow me on my blog for all the latest on fitness and nutrition tips https://heartbreakerfitness.wordpress.com/
Follow me on Twitter @heartbreakerfit
We all need a day of rest at least one day per week to rest our mind, our bodies and our souls in order to feel refreshed, well rested and ready to go again. Without proper rest, we feel fatigued, burnt out, lacking energy, and just drained. The same is true for our muscles. It’s easy to get caught in thinking we have to work out every day of the week to gain results when in fact, we will gain greater strides in our fitness by giving our body sufficient rest. Giving our bodies 1-2 days off a week is a good thing to do. Once or even 2x / year, it’s even beneficial to give ourselves permission to take an entire week off and be okay with it. It will do your body good!
Here is some information on the subject of resting your muscles and why it’s so important to your training.
The Importance of Rest for Your Muscles – by Rita Chaney
What Happens to Muscles When You Exercise
When you exercise, you incur very small fissures or tears in the muscle. In essence, you damage (slightly) the muscles. When you take the next day or two off from working that particular muscle group, you allow your muscles to heal and thus increase in size and power. If you do not allow time for this healing to occur, your muscles may remain in a constant state of damage.
Rest Your Muscles
Your muscles need to have a day of rest just like you need to take time to rest after having a lot of activity. But why do your muscles need to rest? The fact is that your muscles utilize the resting time as an opportunity to build more mass. The resting time you provide for your muscles to recuperate is as necessary as your time spent working out.
There is a phenomenon called “over-training” which occurs when a person does not avail oneself of rest time and thus over-trains his/her muscles. The muscles simply stay in a state of damage as they are not given resting time as an opportunity to repair. Allowing recuperation is probably the most important step in building larger and stronger muscles. Otherwise, the muscles are over-trained and simply not allowed time to rebuild and strengthen.
It is not unusual for people who over-train to become lethargic, feel fatigued and even get sick more frequently. So, allowing your muscles time to rest between your workouts is an important step to gaining more and stronger muscle.
Structuring Your Workouts
Most fitness experts agree that the muscle groups you work should be alternated from day to day. If you work upper body muscles on Monday, don’t work them again before Wednesday. In fact, some fitness experts claim that you should wait 48 hours before you work them again, which means you would not do upper body work again until Thursday in this example. Of course, you could work your lower body on Tuesday or Wednesday. Plus, feel free to do cardio training on the days you are resting a muscle group.
Understanding what happens to your muscles when you work out and when you rest is important to how you conduct your workouts. Over-training is never a good idea and can cause more harm than progress in meeting fitness goals. Finally, structure your workouts to allow muscles time to recuperate and build. Taking time to rest your muscles might be the key to a healthier, more muscular you.
Dana Gackle, author of this blog site, is owner of The Kickboxing Studio within Heartbreaker Dance & Fitness and is a Level 1 & Level 2 Fitness Kickboxing Instructor who specializes in classes created with all fitness levels in mind, from teens, men, plus size to women over 50.
The classes the Kickboxing Studio includes kickboxing, cross training, Spartan Training and Outdoor Fitness! Our motto is to keep our classes fun, challenging, and to inspire and encourage one another!
I can be reached directly by text or phone 403-504-8953, or by email email@example.com and be sure to follow me on Twitter @heartbreakerfit
If you are looking for a little fitness inspiration, a few goals to work towards and just something new – you might find 30 Day Fitness Challenges are just what you need!
Currently we have a 30 Day Fitness Challenge that targets the butt, legs, & core with a variety of training ranging from hill sprints, stairs, kickboxing, crosstraining and so much more! We added a 30 Day Sugar Detox into the mix, along with healthy smoothie tasting days to keep the challenge, fun, inspiring, interesting and rewarding! Did we mention there is a prize to be won? Win a “Train Like a Sexy Freak tank top, a bag of Shakeology Shake Mix and a Spray Tan (provided by Scissors & Sun)
In July we will be offering two new challenges!
The Blast Off Body Weight Challenge! A countdown to a stronger you! This is all about counting workouts, counting up, counting down, sprint 8’s and so much more! We are including information on how to rev up your metabolism to give you a few tools to getting your metabolism fired up in order to burn the fat!
This challenge will be offered at 9:30am and at 5:15pm Mon – Fri and consist of both indoor and outdoor workouts. Weekends will consist of a workout you do on your own (something low key like going for a 40 min walk on one day and/ or joining our outdoor fitness group on another day)!
The second challenge is to train for our end of Summer Obstacle Course Fun Run where you will tackle hills, stairs, sandpits, dragging, pulling and doing many of the things we do in our outdoor spartan training class! But we are kicking it up a notch to give you something to actually work towards! Oh and yes! There will be prizes to be won! Watch for upcoming details!
So if you are looking for a new challenge to keep you motivated for the summer – this is it!
For more information on these challenges or to register, make sure you contact me direct – Dana at 403-504-8953 or email me at firstname.lastname@example.org We would love to have you be a part of this exciting new challenge! And make sure you follow me on Twitter!! @heartbreakerfit
I think we all need a little inspiration at times. And other times, I think we need to be that inspiration to others! For me personally – I work with people who are looking for someone to believe in them to get them started on the right path in their health and fitness journey!
I see how hard everyone works trying to achieve their personal goals! I find many of my members to be very inspiring to watch in their personal growth and development in their fitness journey – no matter what their age, gender, size or fitness level may be!
So today’s blog – I wanted to include this article I found about how to inspire others, that really rings true to me when reading it. I hope there is someone who inspires you or who you inspire!
This guest post was written by Mike King, the author of Learn This.
Have you ever looked up to someone or admired something about another person that really inspired you? Well, there are certain qualities about a person’s character that enable them to inspire others, and there are steps you can take to awaken these same qualities in yourself. Here’s how:
Stick With What You Love
Inspiring others isn’t easy. The success rate of those who attempt to inspire is incredibly low when the measurement of success is based on the percentage inspired as opposed to the actual number inspired. Huge motivational seminars with thousands of attendees typically make a real lasting impact in only a few people’s lives. If you look at those same odds for yourself, you might easily be discouraged if you hope to inspire others by doing something you don’t truly love to do.
If, however, you do love something dearly, you won’t care how successful you are at inspiring others and you will continue to persevere (on many levels) no matter how many times you fail. When people doubt you, and when people laugh at your failures, you will continue to do what you love because you love it. So having that depth, that love and passion for something, will protect you from all potential failures.
Will you make the most of failures and continue to drive your passions? Will you inspire others even when you don’t succeed at first? What do you love?
Think Big and Noble
Once you establish a foundation for which you have great passion, start thinking big. How many people could you potentially inspire based on your niche of expertise? Are there ways you can expand your impact? Don’t look to inspire one person, look to inspire hundreds! Remember, this goes back to the low success rate percentages, as you will likely not succeed with working to inspire at a very small level. You need to think big and have many people available to inspire. Fifty people out of a thousand is only five percent, but it’s still fifty people. Share your ideas with as many people as possible and allow them grow your influence beyond your initial ideas for inspiration.
Thinking big is not only about inspiring more people, but also about the impact you have on each person. Don’t settle on making minor changes in a person’s life if they need a total makeover. Instead, aim to change everything. Look to inspire in many areas instead of just one. Think big about the positive impact you might have and this will give you a much better chance of leaving some kind of impression. If you promote a hundred ways for someone to change or heal and they take on just one, you have still helped them!
Another useful way to inspire others is to support an established noble cause or practice, such as saving the environment or feeding the poor. It’s much easier to gain attention, followers, and support for noble causes than it is for individual gain or what some might think are more selfish reasons. An offer to change something that has a positive impact on the global society is far more attractive to onlookers than some short lived, localized venture. So keep those areas of influence as big as possible!
Passion is something you must have and be willing to express it if you really want to inspire others. You can gain a lot of influence just by publically expressing that you are excited and passionate about a topic. You make it much harder to inspire others if you are boring an unenthusiastic. Expressive passion is contagious because of the curiosity it stirs in others. You’ll get people wondering why you love what you love so much. Naturally, some of them will take the time necessary to understand what it is about the topic that moves you.
Practice What You Preach
You need to remain actively involved in the field in which you intend to inspire others. It’s the age old saying of “practice what you preach,” and it holds true for anyone trying to inspire others. Ultimately, if you really want to inspire others to do something then this ‘something’ should be a big part of your life. You don’t necessarily need to be an expert at it, but you do need to be passionately involved.
Keep an Open Door
You must always maintain an open invitation to everyone you encounter. Personally welcome others, and listen to their needs. Once you are involved with them, keep it personal and always maintain a healthy line of communication.
Offer a Guiding Hand
The best part of inspiring others is to have interest in not only what you do, but to also recognize your followers and have an opportunity to see them grow and change as well. Offer to share your personal stories, teach them things you’ve learned along the way, talk about your failures and achievements, and ask them questions about their own progress. Help them avoid the mistakes you’ve made in the past, and always maintain a positive outlook on their forward progress.
Consistency in actions, information, and moral standards is also extremely important. If you constantly change your methods, your interests, and the field in which you hope to inspire others, you will have little success. People want to see and associate your ideas with a reliable plan that they can follow. You need to demonstrate this consistency through your actions, but you can also compliment your actions with inspirational story telling. Story telling allows you to reproduce important past experiences as a means to guide and inspire others. Make sure use stories that embrace the consistency of your actions.
The process of inspiring others comes with no shortage challenges and negative naysayers. To get past this, you must stay positive, work past failures, and present optimism openly to others no matter what the circumstances are. Doubt is a very contagious disease, and if you show any of it, you can easily destroy any positive influence you might have instilled in a person.
Also, check out these great books for more ways to inspire others:
■Leadership Lessons: Learn How To Inspire Others, Achieve Greatness and Find Success in Any Organization
■Make the Impossible Possible: One Man’s Crusade to Inspire Others to Dream Bigger and Achieve the Extraordinary
■Using Microsoft PowerPoint to Create Presentations That Inform, Motivate, and Inspire
Mike is the author of Learn This, a productivity blog for self learning, career leadership, and life improvement tips. He writes articles about finding
Our energy is integrally connected to the foods we eat. The foods we choose to put in our body can either boost our energy, or drag us down. Here are great energizing foods that will support our general well-being and health. There are 25 of ‘em, so I’ll get right into it!
Everyone knows “an apple a day keeps the doctor away,” and it’s true! Apples contain lots of vitamins and minerals, and are also a rich source of flavonoids and polyphenols, both of which are powerful antioxidants. Try eating them in the morning and include in smoothies.
Bananas are one of the best sources of potassium, which helps maintain normal blood pressure and heart function in the body. Bananas are a convenient snack with a peel that you can throw in your purse or carry-on, that is sure to boost your energy levels during an afternoon lull.
3. Red Peppers:
Bell peppers are bursting with antioxidant vitamins A and C- also great for skin beauty. Red peppers in particular contain lycopene, which has been linked to cancer prevention. Red peppers are great to snack on if you want that satisfying crunch. Try dipping in salsa for an afternoon snack.
Hummus is a healthy energy-boosting snack that is sure to satisfy the creamy-salty cravings. It’s a great energy booster when paired with other items on this list, like red peppers, carrots and cucumbers. Try the Raw Chickpea-Free Hummus recipe with zucchini instead of cooked chickpeas, and raw tahini. You’ll still get amino acids and calcium from the raw tahini, but in a lighter, non-starchy form.
5. Organic Dark Chocolate:
If you have a sweet tooth, organic dark chocolate is sure to satisfy those cravings, and is better than having dessert snacks that contain refined starches, which will deplete B vitamins that we need for energy. I recommend non-dairy, organic dark chocolate because it contains the highest amount of powerful antioxidants. There is some sugar in it, so limit portion size to 1-2 oz a day.
6. Pumpkin seeds:
These seeds are packed with minerals such as magnesium, iron, and calcium, vitamin K and protein. These seeds will be sure to satisfy that crunchy craving when you need a boost. Lighter than nuts, try a quarter of a cup of them in the afternoon a few hours after lunch, especially if you are working out after work or have a long stretch before dinner.
Carrots are high in fiber, so they are a great crunchy way to take the edge off hunger, while providing some good nutrition. They contain high amounts of Vitamin A, in the form of Beta-Carotene, which is good for the eye sight. Since they are a veggie which combines well with most other foods, they are great to snack on throughout the day.
Celery is a refreshing source of fiber, vitamin C and B-vitamins. It has a diuretic effect, due to its balance of the electrolytes potassium and sodium, which helps to flush out excess fluid from the body. Celery is also believed to have anti-inflammatory properties. It is also great with hummus for a more substantial snack, or try adding it to the Glowing Green Smoothie (see below!)
9. Pureed veggie soup:
Making a pureed veggie soup is a great way to get in those veggies on a cold day. Nothing is more comforting than a warm bowl of soup, so try boosting your energy with a bowl of pure veggies! Because the soup is blended, your body can easily absorb the nutrients that become readily available, without wasting energy breaking them down.
10. Lemon Water:
It may sounds simple, but sipping water with lemon (cold or hot) is known to provide energy. One of the biggest forms of fatigue is dehydration, so make sure to sip up! Lemon gives an added boost of vitamins and enzymes. Be sure to start your day with a cup of hot water with lemon.
Oats are one of the healthiest carbs you can find. Try some natural oats (oat groats are my favorite) in the morning, at least 25 minutes after you’ve had some fruit or if you are still hungry after having the Glowing Green Smoothie. Sprinkle some cinnamon on top for even more health benefits and more flavor.
12. Glowing Green Smoothie:
Try blending up a batch of my signature smoothie when you feel low on energy. It’s packs a huge amount of greens into one drink, with a bit of fruit to sweeten the taste so it is delicious. Loaded with vitamins, enzymes, minerals, amino acids and filling fiber, this is my daily ritual for breakfast and a mid-afternoon snack.
Watermelon is a great snack, especially in the summer when it’s in season. It contains lycopene, which as mentioned earlier, has been linked to cancer prevention. Be sure to eat it on an empty stomach to experience its full benefits. As with other non-starchy/non-fatty fruits, it digests quickly and needs to pass out of the stomach so it doesn’t prematurely ferment behind slower-digesting foods.
14. Coconut water:
Drinking coconut water is one of the best ways to naturally rehydrate the body. It is packed full of electrolytes and has detoxifying properties. Young coconuts are best, but are not always convenient (!). You can find coconut water in cartons in most health food grocery stores these days.
15. Green Salad:
There’s nothing like a nice, green salad to provide an energy burst. Greens are filled with vitamins and minerals, and digest fairly quickly so you’ll feel the energy. Use a light dressing that includes lemon, and this is a perfect way to get some nutrition when feeling low on energy.
Pineapple is easy to digest, and contains the enzyme bromelain, which helps aids in digestion and has cleansing properties. Again, be sure to eat on an empty stomach and alone.
Blueberries are a delicious, energetic snack. These berries are also known to promote brain function and boost energy, so they are a good thing to eat before a test, or when you need to focus. They are abundant and in season at the moment!
Filled with fiber and healthy fats and fiber, avocados are one of my daily staples. They are awesome to keep your skin smooth and youthful as well. They are also known to help lower cholesterol. If you don’t like to eat them plain, try adding avocados to salads.
19. Raw Granola:
Granola is a great snack when you’re feeling hungry mid-day. Make sure you choose a granola that is not overly processed (a raw variety if you can find it), is preferably gluten-free and does not have a ton of added sugar. Its best to try and make your own, with a base of buckwheat groats.
20. Herbal Tea:
This is a nice thing to sip when you don’t want to eat anything late at night or in the mid-morning or afternoon. Make sure to go caffeine free. I suggest red rooibos because it contains lots of antioxidants and has a nice flavor.
21. Dried Figs:
Dried figs are an amazing blood purifier and help dissolve mucus and toxins from our system. Make sure you choose brands that don’t add sugars or additives. Figs have a fairly high amount of sugar, so really limit portion size to only a few. If you have Candida or another sugar issue, you should avoid dried and regular fruit.
A great snack for some fiber, tons of vitamin C, as well as biotin (great for skin/hair/nails) and folic acid. Strawberries contain high levels of antioxidants. Perfect for the summer!
Quinoa is a great grain to add to your diet because it is a complete protein, and contains all the essential amino acids. It is one of the most nutritious, filling grains you can choose.
Cucumber is known to be a beauty vegetable and full of the beauty mineral silicon. It’s a delicious, hydrating and nutrient-rich snack that tastes great on its own, or dipped in hummus. Try making cucumber salad with raw apple cider vinegar.
25. Raw Sauerkraut:
Sauerkraut is a probiotic-rich food. Probiotics help create B vitamins which will be sure to give you the energy you need throughout your day. Try my Probiotic & Enzyme Salad recipe so you can make your own raw sauerkraut for cents a day.
Link to the author of this info at