And let’s remember too that grains, when not prepared by you or purchased already sprouted or fermented contain phytic acid, that phosphorous-bound compound that strips important minerals like zinc, iron and magnesium from your system as it passes through and doesn’t fully break down.

Enter Capello’s, a small, Colorado-based company (created by two good friends, Ben and Stacy) to save the day.
Their pastas are gluten-free, grain-free, dairy-free and soy-free, and every ingredient on the label is something I have in my own kitchen and use often. They feature 3 pasta noodles that you can order online: Fettuccine, Gnocchi and Lasagna Sheets.

When I received mine in the mail, they were beautifully packaged in a shippable cooler-box, and I immediately got excited thinking about what delicious dinner I could make! They are incredibly easy to prepare, you simply throw the noodles in a pot of boiling water for 45 seconds.

I settled on a warm, spicy chicken dish I’ve been trying different variations of all month. It was so delicious, and just the right complement to the perfect texture of the noodles.

Coconut Curry Fettuccine with Capello's Gluten-free Pasta

2013-05-14 16:24:13

Yields 4

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Ingredients

1 onion, chopped

3-4 cloves garlic, minced

1 T coconut oil

1 can coconut milk (light or full-fat)

1/2 cup chicken stock (low-sodium)

1 T curry powder

1-2 tsp fresh ginger, grated

3 cardomom pods, crushed - or 1/4 tsp cardomom

1/2 cup fresh basil, chopped

1 lb chicken or turkey, cubed small

Salt and pepper to taste

1 package Cappello's Fettuccine

Instructions

1. Heat a large skillet to medium and add coconut oil.

2. Sautee onions and garlic for 5 -7 minutes.

3. Add curry powder, ginger, cardomom, salt and pepper and stir well.

4. Add chicken and cook for 5 minutes, or until cooked through.

5. Remove chicken pieces and set aside.

6. Add coconut milk and chicken stock, and reduce over medium heat for 10 minutes or so.

7. Add chicken back in and add basil. Simmer for a few more minutes.

8. Remove from heat and serve over Pasta.

Pasta

1. To time it with your Chicken, place a pot of water to boil on the stove top around step 6 above.

2. Once you've added your chicken and basil back into the coconut milk and veggies, add Pasta noodles to pot of boiling water, and cook for 45 seconds.

3. Rinse and drain.

Notes

I would also add tomatoes or peppers to make this dish more colorful, but I don't cook with either of those vegetables too often, as I am easily irritated by plants from the nightshade family. However they would make a wonderful addition to this dish.

By Betty Rocker

Adapted from The Steamy Kitchen

Adapted from The Steamy Kitchen

Betty Rocker http://thebettyrocker.com/

Want to learn more about how the gluten-free, dairy free Fitness Food recipes I concoct trigger natural fat loss?

Check out the Body Fuel System – the ultimate natural fat loss and get insanely healthy guide, and enjoy 4 weeks of done-for-you gluten-free, dairy-free, soy-free fitness food meal planning, shopping lists and food prep set up – plus an entire crash course to what the best foods to eat are, and how to combine them to get maximum lasting health benefits!

One of my Instagram friends (@gogreenfit) whose goal is to become the strongest man in the world posted this move using the bosu and the stability ball a few months back and I have been thinking about trying it!

This is freaking amazing, works your core stabilizers, your arms, shoulders and is just a seriously awesome complex move. Do it with your friends and try it out – be safe!!

1. Begin in plank position 

2. Using your core, draw your hips up as high as you can. Maintain steady contact with the bosu ball and balance!

3. Drop to a push up and come back to plank.

4. Repeat!!

I recommend starting with your hands on the floor to get used to doing pikes if you’re a beginner, and then add the bosu for an extra challenge. Pikes aren’t easy no matter how you do them.

Go for 10 per set and don’t forget to add a push-up at the bottom!

Fuel up after your workout with one of my delicious Green Smoothie Recipes!

• Warrior Green Smoothie for Strength and Weight Loss
• Ginger Pear Green Smoothie
• Blueberry Cinnamon Post-workout Green Smoothie

Want to burn fat naturally drinking a green smoothie a day? Learn more about my gluten-free, dairy free Fitness Food recipes my 30-day Healthy Eating program!

Check out the Body Fuel System – the ultimate natural fat loss and get insanely healthy guide, and enjoy 4 weeks of done-for-you gluten-free, dairy-free, soy-free fitness food meal planning, shopping lists and food prep set up – plus an entire crash course to what the best foods to eat are, and how to combine them to get maximum lasting health benefits!

This delicious dessert has become my go-to treat for taking to dinner parties and making for friends. It’s so easy – all you need are measuring cups and spoons and a blender! 

Add an extra tablespoon of cacao powder to make it even darker, and let me know if you like the video by hitting the thumbs up and subscribing so I’ll make some more. 

Gluten Free, Flourless Chocolate Cupcakes

2013-05-06 09:35:20

Yields 1

These delicious gluten-free, flourless chocolate cupcakes are high in protein and nutrient-dense. They have an amazing spongy texture.

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Prep Time

8 min

Cook Time

18 min

Prep Time

8 min

Cook Time

18 min

Ingredients

1 15-oz can black soy beans, drained

5 eggs

1 T vanilla extract

1/2 tsp salt

1 tsp baking powder

1/2 tsp baking soda

6 T coconut oil

1 cup coconut sugar

6 T cacao powder

Instructions

1. Preheat oven to 325.

2. Measure all ingredients into a blender.

3. Blend until well mixed - and to make these really Betty Rocker style, pick a core exercise and do it while your blender is running!

4. Prepare cupcake tins. These work best without paper liners, as they tend to stick and get messy that way. So just spritz your cupcake/muffin tins with a little cooking oil.

5. Fill cups about 1/3-1/2 way full of batter.

6. Bake for 15-20 min, or until a toothpick inserted comes out clean.

Notes

*This recipe can also be made into layer cake. The above recipe is enough for one layer. Increase bake time to 30 min.

**For topping, slice up fresh strawberries, or try some deliciousChia Seed Strawberry Jam

Adapted from Healthy Indulgences

Adapted from Healthy Indulgences

Betty Rocker http://thebettyrocker.com/

Whether it’s vegan, raw, paleo or vegetarian – people with different eating needs have been getting creative with food for years. In Day 5 of last week’s challenge, we talked about the importance of including a broad spectrum of food in our daily diet to increase our nutrient range.

I love my Warrior Force protein powder, but it’s plain and doesn’t taste like much – which I like to take advantage of in baking quite often to add a little protein to things like muffins, pancakes and today, French toast.

Strawberry Vegan French Toast

2013-05-01 10:18:16

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Prep Time

5 min

Cook Time

5 min

Prep Time

5 min

Cook Time

5 min

Ingredients

2 heaping tsp Warrior Force plain protein powder

1 tsp milled chia seeds (you can also grind whole chia seeds in the coffee grinder)

1/2 tsp cinnamon

1/4 tsp cardomom

1/4 tsp nutmeg

1/2 tsp vanilla

1/4 cup unsweetened almond milk

Strawberries, lavender if desired for garnish

Instructions

1. Combine dry ingredients and mix together.

2. Add almond milk and vanilla and stir. It will make a thick paste.

3. Soak bread. I was using some home made bread that was baked in mini loaf pans (I used 4 mini slices) - for one serving, 2 regular sized slices work well.

4. Cook evenly on both sides over medium heat in a little coconut oil.

5. Serve with fresh or frozen strawberries. I use frozen and defrost them so they melt like in the picture. It's better than syrup! I had some fresh lavender and that's what's on top.

By Betty Rocker

Betty Rocker http://thebettyrocker.com/

Sea vegetables contain virtually all of the minerals found in the ocean, and the broadest spectrum in any living plant. If you frequent Japanese restaurants, you may be familiar with sea vegetables like wakame, or nori. Spirulina is also easy to find in powdered form, is high in protein and makes a great addition to green drink soup and green smoothies.

Kelp noodles are a trendy, low-carb, low-calorie food marketed as “raw, gluten, dairy and sugar free.” Made from kelp, an edible sea vegetable that anchors to the ocean floor these clear, crunchy “noodles” are praised for their health benefits.

When I initially started writing this article, I was planning to tell you how wonderful kelp noodles were, and how many health benefits they have. I’ve been eating them occasionally myself for the past few year or so. But my research actually provided me with such a variety of information – I felt like it was worth passing on.

There is no question that kelp itself is a highly nutrient-dense food. The actual kelp plant contains more than 70 minerals, including potassium, magnesium, iron, calcium and iodine. It contains more than 21 amino acids, plus enzymes, vitamins and trace elements. It’s a staple food for many sea creatures, like fish, crabs and sea snails. 

The Urban Ocean Program of the University of Southern California has this to say about humans consumption of kelp:

Have you ever eaten ice cream, chocolate milk, apple pie or salad dressing? If so, then you have eaten kelp! Unlike other kinds of seaweed, like red algae, which are used directly as food, kelp is not usually eaten directly by humans. Instead, certain compounds are extracted from the kelp and then used in other foods. Algin is one of these compounds and is used to help make different ingredients stick together and form gooey gels. Algin and other compounds from kelp are also used in other products used by humans, like paint, cosmetics and some drugs.

Algin, also known as sodium alginate is used as a food additive in ice cream and soy sauce to enhance flavor and taste. Many processed foods contain it, as it’s an effective binding agent. As the word “sodium” in sodium alginate suggests, this is a food that anyone on a sodium-restricted diet needs to be aware of. 

On the package of kelp noodles from a popular brand, there are 3 ingredients listed: kelp, water and sodium alginate. And while the sodium alginate is obviously what is being used to turn the kelp plant into a marketable noodle-like food, it makes me pause in my purchase. Because really, if they’ve extracted sodium alginate and then reprocessed the kelp to make it into a noodle, that’s quite different than the idea that eating kelp noodles is the same thing as eating raw kelp. 

I came across an article where Dr. Jeffrey Morrison of the New York City Morrison Center has this to say about sodium alginate:

“Because it is a processed ingredient from kelp, I question how it can be called a raw food. If you want the nutritional value of eating raw kelp, it’s best to eat seaweed and if you want to have a nutritious substitute to pasta, try spaghetti squash.”

I tend to agree. I know that you will find multiple articles and blog posts extolling the virtues of kelp noodles as a weight loss food, as a source of all these wonderful nutrients, and I would agree that you may lose weight if you swap out pasta for kelp noodles. But is that a reasonable swap? What nutrient density are you really getting from kelp noodles?

In essence, we are simply buying into the illusion that low-carb or no-carb diets work best for weight loss, when what we need to do is focus on nutrient density, a balance of complex and simple carbohydrates with protein, healthy fat and greens – taken in over the course of a day. 

To me, kelp is a mineral source. If I want carbs, I’ll eat some quinoa, or make some sweet potato pancakes. For raw pasta “noodles” I’d much rather make my own out of zucchini and carrots in their natural form. And if you want the benefit of all those minerals from the sea, why not just add some actual, raw seaweed to your diet instead? 

Just my two cents. What do you think? Leave a comment and let me know.

Well, Challengers you’ve made it to the final day of the 5-day Challenge! Today builds on the last four days, so today you will continue with no-added sugar, make a green smoothie, meet your daily water requirements, pack your food with you for the day, do your one-minute moves (see below) – and add today’s challenge, which is to try a new food or recipe!

Variety is the Spice of Life

Despite the array of food options we have available, most of us get comfortable with a select few foods and stick to a small, repetitive cycle of them  - and subsequently end up getting a very small pool of nutrients. 

“Of the 4,000 or so edible plant species that have fed human societies at one time or another in the past, only 150 are widely cultivated today and just three of them provide 60 percent of the world’s food.”
-Sally Fallon, Nourishing Traditions

Digesting nutrients requires specific enzymes. Constantly digesting the same foods calls on those same enzymes over and over again, and can exhaust them. Using the same foods repetitively can also cause food addictions, food allergies, and upset the delicate internal balance of our bodies.

I was with a friend this weekend who told me that as a kid, his diet consisted of hot dogs, pizza and ice cream. While I’m sure that was a slight exaggeration, kids can be extremely picky, and end up eating from a very small food group – one that doesn’t include the best nutrients a growing, active person needs to be healthy.

And what about some macrobiotic diets that are based on soybeans, rice and few vegetables? Or diets that eliminate more foods than they allow? Extreme eating styles in all cases that lack the spectrum of nutrients necessary for optimal health.

The Benefits of Seasonal Eating

While it can be practical, efficient and economical to choose a core group of foods and base our eating patterns around them, Nature herself changes what’s available each season.  If you pay attention to the best deals throughout the year in the produce section, you already know that seasonal eating is more economical than anything else. Last month a tiny package of fresh basil was almost $4. Today, I scored a package three times the size – of organic basil –  for half the price.
Plus, fresh, locally harvested foods have their full flavor profile intact. Foods that get shipped to us are often chilled to keep them fresh, and that cooling causes some loss of flavor. Early harvesting of fruits and vegetables for long-term shipping also causes them to be picked before their nutrient profile fully develops. So we miss out on flavor and nutrients eating foods that have been grown in hot houses or shipped from other countries.

Fall is one of my favorite times of the year because some of my favorite foods that start with the letter “P” start showing up. Pumpkin, pomegranate and pears – they never taste better than during the fourth quarter. I bet if you think about it, you have some favorites that you can’t get year round and really miss when they’re not available.

Here is a really cool resource that shows you foods in season by state from EatWell.org that lets you find out what to buy in your area.

 Below is a seasonal eating guide from WHFoods:

• In spring, focus on tender, leafy vegetables that represent the fresh new growth of this season. The greening that occurs in springtime should be represented by greens on your plate, including Swiss chard, spinach, Romaine lettuce, fresh parsley, and basil.
• In summer, stick with light, cooling foods in the tradition of traditional Chinese medicine. These foods include fruits like strawberries, apple, pear, and plum; vegetables like summer squash, broccoli, cauliflower, and corn; and spices and seasonings like peppermint and cilantro.
• In fall, turn toward the more warming, autumn harvest foods, including carrot, sweet potato, onions, and garlic. Also emphasize the more warming spices and seasonings including ginger, peppercorns, and mustard seeds.
• In winter, turn even more exclusively toward warming foods. Remember the principle that foods taking longer to grow are generally more warming than foods that grow quickly. All of the animal foods fall into the warming category including fish, chicken, beef, lamb, and venison. So do most of the root vegetables, including carrot,potato, onions and garlic. Eggs also fit in here, as do corn and nuts.

Try a new Food or Recipe

So how exactly do you do today’s challenge?  Simple. Just visit your local grocery store and look for something in the produce section you’ve never tried before. And it could be as simple as a spice or an herb, or a vegetable that you’ve never noticed. I just want you to take the opportunity to really look around at your store. See what they have to offer and what looks like it’s in season.

You can be super simple with this challenge, and just taste the new food, or you can take a more adventurous route and look for a recipe that incorporates it. Since you’re probably equipped with  your mobile device wherever you go like me, take 2 minutes and do a quick google search to see what health benefits you can find out about that food. I’d love to hear what you tried – please feel free to leave a comment below and let me know, I’m always interested in learning about new food.

If you’re not going to the store today but are going out to eat, try ordering something you haven’t tried before. Ask where the restaurant gets their food from. They’ll be happy to tell you about their local growers if they buy locally, and which dishes feature their items.

I challenge you to try seeking out a new food on a monthly basis. This past month, I started experimenting with curries, something I had never thought I would like. It has opened up a whole new world of cooking for me – not to mention many nutrients I wasn’t getting access to before as I’m branching out and extending my vegetable repetoire.

One Minute Moves

Don’t forget to do your 1-minute moves; just do each move below for 1 minute, and hit as many reps as you can. 

Plank

Bicycle

Push-Up

Jump Squat

Lunges

Thanks for taking the 5-day Challenge with me!

I created this challenge to see if I could go 5 days without added sugar. It was tough, but I did it! The other practices were healthy habits I include on a regular basis, but I don’t focus on all of them daily. The challenge helped me really tune into what was important in cultivating good practices that make a difference in how I feel and look.

I’m planning to ease up a bit this weekend, and start the challenge again next Monday. You are always welcome to join me!

Sign up for the Free 7-Day Bootcamp and learn even more about how you can use food and exercise to get the results you want! 

Download your copy of the Body Fuel System, the ultimate natural fat loss and get insanely healthy guide, and enjoy 4 weeks of done-for-you meal planning, shopping lists and food prep set up – plus an entire crash course to what the best foods to eat are, and how to combine them to get maximum lasting health benefits!

When we were kids, our moms packed lunches and snacks for us. When we were babies, they never left home without a bottle and our baby food. That’s because Mom knew that we needed a steady supply of nutrients to get big and strong, and to thrive! But somewhere between high school and our first job, it got ‘cooler’ to go out to eat with our friends and Mom had to pack our thermos and lunchbox away. 

And then something started to happen. We noticed our pants weren’t fitting quite right. And even after miles on the treadmill and hours in fitness classes, the eating out and late night cereal started to add up. We realized we needed a new system to stay on track with our fitness goals, look our best and avoid those mid-morning energy crashes.

Failing to plan is planning to fail

If you’ve been on any social media lately, you’ll notice a trend in the food prepping sphere. All kinds of big accounts are teaching and preaching the simple art of food prepping. “Failing to plan is planning to fail” makes sense when it comes to our bodies, and the way we take care of them. One of the most important things I wrote into the Body Fuel System was a 30-day eating plan that includes grocery lists, food prep, daily meal plans and delicious fitness food recipes that contain all the nutrients our bodies need to effortlessly burn fat and support lean muscle growth.

There are many different ways to approach your food prepping. Some people like to pack up every single meal for 5-7 days in advance. Others like to prep a few staples and do some light cooking on a daily basis. Whatever approach you take, having food that’s ready in the morning to simply pack into a couple containers gives you more time to sleep, more time to enjoy your coffee and eggs, and more money in your pocket. 

Yep, that’s right – having your food plan in place is a big money saver. Even if your grocery bill is $70-100 a week, you could spend that much – and most likely more – eating out 3 times a day for 3 days. And that’s if you were doing it cheap. When you add up taxes and tips, not to mention the appetizers you ordered and probably wouldn’t have had at home, your restaurant bill can add up fast.

A simple weekly guide to Food Prepping

1.Pick some simple, easy recipes (you can find some great ones in my recipes section). To make your life easy, I recommend picking one day to do the bulk of your prep, with a little room to make things on nights you’re home and have time to cook. 

2. Make a quick grocery list based on the recipes you’ve chosen. If you find a recipe that’s for 2-3, double it and add the ingredients to your list. Some of your meals will be based on one or two items, like breakfast. That’s easy. Be sure to add everything you need to your list, so you’re not scrambling when you’re at the store. Don’t forget your green smoothie ingredients.

3. Choose a day that you have a couple hours to prep your food for the week. If you can make it the same day you go shopping, that’s ideal. It may take you a couple hours to set yourself up – time well spent because you’ll be saving time during the week, saving money AND contributing to your healthy, shredded body. Here’s a guide to doing green smoothie prep for the week.

Here’s a little guide to help you choose good recipes and plan your week.

A. Pick your proteins. You’ll want proteins for breakfast, lunches and dinners. If you’re training regularly, consider including a quality protein powder to add to fun recipes like pancakes or muffins, or have in a green smoothie or protein shake. Hemp seeds are a great protein source as well, and you can throw a few tablespoons in your oatmeal for an extra dose of protein.
Some good proteins include:
-chicken
-turkey
-fish
-red meat
-tempeh
-edamame
-black beans, red beans, navy beans, white beans
-protein powder
-eggs
-hemp seeds

B.Pick your carbs. I usually opt for 2 main carbs per week and make a big batch.
Some good carbs include:
- sweet potatoes
-quinoa
-amaranth
-bread (gluten free or sprouted for me)
-millet
-rice
-pumpkin
-fruit (I always have fruit on hand for snacks and green smoothies – some frozen, and some fresh. I like to buy the more expensive berries frozen so they don’t go bad)

C. Choose healthy fats. Have a couple good quality cooking oils on hand, like olive oil and coconut oil. Be sure to pick up some quality fats to include with your proteins and greens.
Some good fats include:
-avocado
-nuts
-chia seeds
-coconut oil
-coconut milk
-olive oil
-olives

D. Choose greens/veggies. I was never a big fan of cooking a lot of vegetables. I like sauteeing up some spinach or supergreens with a little garlic for breakfast, but I’d rather have a big mixed greens salad, and Green Smoothies make my life awesome. Whatever you prefer, the important thing is to get those daily greens in your body. We need the phytonutrients, vitamins and compounds they contain.
Some good veggies/greens include:
-kale
-swiss chard
-spinach
-collard greens
-dandelion greens
-parsley, mint, basil or other fresh herbs
-cucumber, celery, sugar snaps or other crunchy veggies
-tomatoes
-carrots
-mushrooms
-sugar snap peas
-onions
-garlic
-broccoli

Packing it up for the day

Even if you don’t do food prep often, or  prefer to buy your food already made, taking something with you for the day is a better option than eating out every day. And that’s what Day 4 of this 5-day challenge is all about – bring something with you so you’re not stuck eating out of a vending machine, tempted by the cupcakes or donuts your co-workers brought in, or ordering something greasy and fatty for lunch because you haven’t eaten all day and you’re starving.

Sticking to No added sugar from Day 1 will be a breeze if you’re in charge of your food all day. And taking your green smoothie with you from Day 2 already means you’ve got at least one great thing to pack and go. Be sure to drink enough water to get the benefits of all those nutrients you’re eating from our Day 3 hydration challenge.

And last but not least, keep it up with your 5 1-minute moves! Just 5 moves, one minute each, every day this week. Here they are:

Plank
Bicycles
Push-ups
Jump Squats
Lunges

Sign up for the Free 7-Day Bootcamp and learn even more about how you can use food and exercise to get the results you want! 

Download your copy of the Body Fuel System, the ultimate natural fat loss and get insanely healthy guide, and enjoy 4 weeks of done-for-you meal planning, shopping lists and food prep set up – plus an entire crash course to what the best foods to eat are, and how to combine them to get maximum lasting health benefits!

You’re doing AWESOME! Today is Day 3 of the 5-day Challenge, and today we’re going to find out exactly how much water we need to drink daily, and focus on getting it in.

Today you’ll also continue with the challenges from Monday and Tuesday - No-added Sugar, and make yourself a Green Smoothie – and don’t forget your one-minute exercises (see below)!

Before I talk about our water requirements, I just want to say that I know how challenging no-added sugar can be. I used to be a seriously skinny-fat sugar addict, and when I get stressed I still revert to sweets.  I’ve noticed that the older I get, the more quickly I see the results of those indulgences – in the worst places! –  and one of my personal goals this year is to become much more mindful of my sugar intake. Cleaning up the sugar in my daily intake really gets my body back on track and eliminates any jiggles, dimples or flab that starts to creep up.

My strategy is no added sugar 5 days a week (just like this challenge) and then I enjoy some on the weekend in minimal amounts – for example going out for breakfast or dinner and being able to order pancakes, or being fine with sharing a dessert with a friend. Getting out of the habit of having “just one” treat every day can definitely become a bad habit.

Natural sugar that’s in the food we eat is plenty of sugar for our body to process on a regular basis. And one of the most important resources your body has to process sugar is water. Water is one of the most essential components in the human body, making up 75% of all muscle tissue, and 10% of fatty tissue. It also transports nutrients (like sugar) through cells, and filters wastes. 

Are you dehydrated?

Many of us are dehydrated and we don’t even know it. Water is necessary to the function of all our internal organs, and we have to replenish daily. One of the most common causes of digestive problems, lymph congestion (your immune system), and the inability to naturally detoxify is dehydration.

If you exercise regularly, it is essential that you stay hydrated. Dehydration causes muscle fatigue and cramping, and the body’s ability to thermoregulate (maintain body temperature) is decreased.

Scientific evidence shows that moderate caffeine intake does not affect athletic performance (and can in fact slightly improve it) or hydration status, but alcohol consumption can interfere with muscle recovery from exercise, and negatively impact a number of other performance variables. If you’re consuming alcohol regularly or drinking more than a cup of coffee daily, you need to be aware of the dehydrating effect they can have.

How much water do you need?

So, how much water do you need to stay hydrated? The Food and Nutrition Board recommends general guidelines by age and gender as follows: 

Women: between the ages of 19-70 need 2.7 L per day (avg)
(slightly higher during pregnancy and significantly higher during nursing)
Men: between the ages of 19-90 need 3.7 L per day (avg)

These amounts include “all beverages, including moisture in foods (high moisture foods include watermelon, meats, soups, etc)” (National Academy of Sciences, Institute of Medicine Food and Nutrition Board). Which means you don’t necessarily need to drink 2.7 or 3.7 L of water daily, as some of your fluid needs will be met in the food you eat. 

Because we’re all made up a little differently, our water needs may vary. Factors in your recommended daily intake include age, activity level and where you live (climate and altitude have an effect on how your body uses water). 

For example, 2 L of water is roughly 9 (8 oz) glasses of water. And 3 L of water is about 13 (8oz) glasses of water a day. So if you’re trying to meet your water needs and you’re aiming for 2 L of water a day, that’s refilling a 600 mL water bottle 3 and a half times. That’s refilling a 32 oz water bottle a little more than twice.

A slightly different approach is to divide your ideal body weight by 2, and drink that amount in ounces of water. For example, if you weigh 120 lbs, drink 60 oz of water a day. This amount does not include the fluids you absorb from other foods and liquids.

Carry your water bottle with you, and fill it up regularly. Remember, the goal is to help the body maintain equilibrium of temperature, and support the many cellular activities going on at all times. 

Factors that influence fluid intake

If you exercise, or do anything that makes you sweat, drink extra water. 1.5-2 extra cups is good for short rounds, but for longer more endurance style exercise, drink more. 

Pregnancy or breastfeeding requires more fluid intake.

Hot and humid weather, or hot indoor conditions  that make you sweat also requires that you drink more water.  Altitude higher than 8,200 feet can stimulate urination and increased respiration (breathing), which also require more fluid replenishment.

If you’re sick, or develop an infection focus on staying hydrated, and rehydrating (with the exception of some types of kidney, liver and adrenal disease which can impair the body’s ability to excrete water). Remember what I said earlier about natural detoxification? Water helps transport and filter waste from our body. Staying hydrated will help protect you from getting sick, as your lymph drainage pathways will stay open and be able to do their natural filtering.

An ancient Ayurvedic rehydration remedy that will help flush the lymph  on the outside of the intestinal wall and improve your body’s natural ability to filter waste and digest is to sip plain, hot boiled water every 10-15 minutes (in addition to your regular water intake). The hot water stimulates circulation and vaso dilation (where pores and tissues open up) which increases hydration. 

How do you know if you’re hydrated?

Probably the easiest and most common way to know if you’re hydrated is to monitor your urine. It should be pale yellow to clear, and you should be urinating on average 3-4 times a day. 

The first sign of dehydration is thirst, followed by headache and fatigue. Many people who suffer from erratic energy are dehydrated. Severe dehydration symptoms include nausea, chills, increased heart rate, light headedness, and the inability to sweat. Medical attention is in order in those cases.

Benefits of hydration to your Body

• Your brain: Being well-hydrated ensures that your brain can get enough oxygen-rich blood, and keep you alert. Even mild dehydration (1-2% of bodyweight) can cause a lack of focus and inability to concentrate. 
• Cells: water transports carbohydrates, vitamins, minerals and oxygen to the cells, which produce energy so we can function. Water also transports waste products and supports detoxification of our body.
• Digestion: water dissolves nutrients in our digestive tract, ensuring they can be absorbed into the bloodstream and reach the cells. Insufficient hydration slows digestion, and can lead to constipation. 
• Heart: water ensures your blood pressure maintains a normal range. Dehydration causes your heart to work harder than it should to pump blood through your body, and can lead to a rise in heart rate, and fall in blood pressure.
• Kidneys: water is absolutely essential to the filtration of waste and excess nutrients through the kidneys, mostly via the urine. The kidneys regulate your body’s water level by increasing or decreasing the amount of urine you excrete, as well as controlling your sodium and electrolyte balance.
• Muscles and Joints: water lubricates and cushions joints, and keeps muscles working properly. 70-75% of muscle is made up of water. Hydration is essential to proper muscle function.
• Temperature: water is an important thermoregulator – maintaining the body’s temperature. When we are too hot, the body releases water in the form of sweat.

Remember to stay hydrated, today and every day to ensure your body is in an optimum state.

Your one minute moves for today are the same as Monday and Tuesday, be sure to post how many of each you got each minute! Keep up the great work and I’ll see you tomorrow!

1-minute Moves:

Plank

Bicycle

Jump Squats

Push-ups

Lunges

Sign up for the Free 7-Day Bootcamp and learn even more about how you can use food and exercise to get the results you want! 

Download your copy of the Body Fuel System, the ultimate natural fat loss and get insanely healthy guide, and enjoy 4 weeks of done-for-you meal planning, shopping lists and food prep set up – plus an entire crash course to what the best foods to eat are, and how to combine them to get maximum lasting health benefits!

Other resources:

European Hydration Institute

ACE Fitness

Welcome to day 2 of the 5-Day Challenge! Today we’re going to add a green smoothie. How’s it going with no added sugar? I got a  lot of great questions and comments about that – I know it’s tricky but you can do it! Remember each day of the challenge builds on the last, so you’ll keep up with the no-added sugar today. 

Why do I love green smoothies and why are they so good for you?

Well, number one most of us just don’t get enough greens in our body on a daily basis. If you haven’ t done your weekly food prep and you’re too busy to cook it’s easy to order take out or eat whatever is in the pantry. I’m guessing that your pantry isn’t stocked with raw kale, micro greens and carrots – and if it was, cooking them can feel like a job at the end of a long day. But tossing them in the blender with some fruits and spices – that’s another story!

Number two, green smoothies deliver a powerful dose of nutrients right into your body. They contain all the healthy, natural fiber from the fruits and vegetables you blend, so you’ll digest slowly – keeping your blood sugar stable. Juicing is also a great way to get the nutrients into your body, but it will eliminate the fiber. I consider both juicing and blending wonderful additions to a well-balanced eating plan.

What kind of greens do you put in a green smoothie?

The greens you want in a smoothie are any of the dark, leafy greens like kale, spinach, swiss chard, collard greens, dandelion greens plus some fresh herbs like parsley or mint. You can also add vegetables like cucumber, celery or carrots. 

How much fruit should you use?

I recommend no more than 2 fruits. I usually stick to fruits that are lower in sugar, so apples and berries usually end up in my green smoothies over mangoes and pineapple (tropical fruit is very sweet). There’s nothing wrong with the sweeter fruits though, just be mindful of your overall sugar intake for the day and you’ll be fine.

What kind of blender do you use?

I use a Blendtec blender. It’s a lot like a Vitamix, just shorter. Those high-speed blenders are able to pulverize whatever you put in them down to the tiniest particle, creating smooth, creamy blends out of anything you put in them.

Regular blenders may not create the best-textured green smoothies, but they will still get the job done. You can improve your blend in a regular blender by chunking up your fruits and vegetables to even sized pieces before you add them, removing tough stems from greens like kale, and adding a little extra water. You may get a better green smoothie in a food processor if your blender isn’t up to par. 

Be sure to always wash your fruits and veggies before you start – even the organic ones have been handled and transported, and it’s always best to be as mindful as possible.

If you’re using a regular blender, it’s helpful to “chew” your smoothie a little, or drink it slowly. The Blendtec and Vitamix blenders pulverize the greens and fruit, making it easier on our digestive system, but a regular blender won’t do quite the same thing. Gulping it down skips the important salivary enzymes that help begin the breakdown process. If you make a tasty blend, take a minute to enjoy it.

What are some good green smoothie recipes?

Speaking of tasty blends, here are some of my favorite recipes. You can browse the entire section here, or jump straight to one of these awesome recipes:

Blueberry Cinnamon Post-Workout Green Smoothie

Mint Green Protein Smoothie

Revive Green Smoothie

Warrior Green Smoothie

Spring Detox Superfood Blend

What should I use if I want to make my own blend?

Here are some helpful guidelines you can use to build your own green smoothies. This is an excerpt from the Body Fuel System, the ultimate natural fat loss guide to getting insanely healthy, packed with food information and a 30-day eating plan that includes 2 green smoothies a week, plus breakfast, lunch, dinner and snack recipes (with vegetarian and pescetarian options), shopping lists, food prep steps and so much more. 

Keep up the good work, Challengers!

Remember to do your 1-minute exercises! Post how many of each exercise you were able to get in 1 minute below, and let me know how you’re doing with no added sugar on day 2!

Sign up for the Free 7-Day Bootcamp and learn even more about how you can use food and exercise to get the results you want! 

Download your copy of the Body Fuel System, the ultimate natural fat loss and get insanely healthy guide, and enjoy 4 weeks of done-for-you meal planning, shopping lists and food prep set up – plus an entire crash course to what the best foods to eat are, and how to combine them to get maximum lasting health benefits!