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4 Easy Ways to Stay Healthy on a Crazy Schedule | Healthy living 101

4 Easy Ways to Stay Healthy on a Crazy Schedule | Healthy living 101

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1) Plan your meals Plan your meals and make sure that your fridge is stocked with healthy options

Bulk shop, cook and prep on the weekend so that at least your breakfast and lunches for the week are ready to go. Having the fridge stocked with healthy options that are available for you to just grab and hurtle out the door will ensure that you stay on track! Put aside 1-2 hours on the weekend to get this together and you will be so happy you did!

2) Pack your lunches

Plan your meals in advance if you know that you're going to have a busy week.

Not only does this save time and money but it's also hands-down the healthiest way to eat! You cooked it, so you know exactly what is in it. While this is a bit more work up-front, after the first week of adjusting to this new routine it will become second nature!

Don’t forget to pack snacks too, you never know when the munchies will hit. Apples, bananas, cut up veggies or trail mix are the perfect portable snacks!

3) Break out the Crock Pot

Crock pots help you save time and eat healthy when you're on a time constraint

Image c/o Juan Calderon

Whether you are single or feeding an army of children, the slow cooker is a lifesaver! You can prep all of the ingredients the night before, pop them in on your way out the door in the morning and viola! You come home to a perfectly cooked meal. It’s so easy, I like to start with onions and root veggies on the bottom, then a nice piece of grass-fed meat, or some beans, some broth or diced tomatoes! The best part is that you'll have lots of leftovers.

4) Lean on Liquid Meals

Green juice is the way to go if you're pressed on time. Juice from the Village Juicery works like a charm.

Not so keen on green juice? Experiment with it first. Try either a warm blended soup or a smoothie to start your day off, and see how you feel. Many of us aren’t hungry when we wake up and that's because it takes awhile for your digestive system to warm up. Starting off with a liquid meal is a great way to ease into the day. You can pre-make soups and stockpile them in your freezer or blend up a smoothie with some protein powder, berries and greens for a nutrient-dense breakfast that’s easy to digest. Liquid meals require less prep and cleanup but are just as satisfying and healthy as your traditional breakfast options.

I hope these tips and tricks help you to stay healthy when time is tight!

I am launching my online video course next month!! Its called ‘Healthy Living 101’, and you can see a sneak peek HERE. Subscribe to be the first to know and get a FREE Snack-Sized Cookbook.

Meal Prep Tips for busy schedules

If you want more inspiration and healthy recipes, follow me on social media and check out my blog. I post daily goodies on InstagramTwitter and Facebook!

This is a post by Gillian B. Follow her on PumpUp @gillianb and connect with her on Facebook for more tips about health, wellness, and holistic living.

How to optimize your health with food combining — the right way

How to optimize your health with food combining — the right way

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What is food combining?

Food combining is the practice of pairing food based on what mechanisms are needed to properly digest nutrients, optimizing digestive energy consumption and waste production. Certain combinations of food groups will minimize digestive-based stress so that you can feel better and have more energy. The way that food combining works for your body is analogous to refurnishing your house with energy-efficient appliances, which reduces how much you pay for utilities.

I learned about Food Combining from my friend and mentor Nadya Andreeva. She wrote an amazing book on how to develop a healthy relationship with your body called Happy Belly. Highly recommended read!

Poor food combinations

  • Leave the body feeling heavy and sluggish
  • Are stressful for the body and make it work harder than it needs to
  • Are a main source of toxins entering the body
  • OK once and a while but not something you want to put your body through 3-5 times a day.

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Common Hard to Digest Food Combinations

  • Pizza
  • Pasta with Meat Sauce and Cheese
  • Sushi
  • Yogurt Parfaits with Granola and Fruit
  • Meat and Cheese Sandwiches
  • Eggs and Toast
  • Meat and Rice
  • Fruit after a meal

Good food combinations

  • Prevent grazing all day.
  • Make you less likely to overeat.
  • Prevent feeling bloated and gassy after a meal.
  • Are easier on digestive track, the liver and body as a whole.
  • Leave you with more energy to heal, detox and get on with your day.
  • Will help your body to come back into balance and maintain a healthy body weight.

Easy to Digest Food Combinations:

  • Meat/ Fish/ Eggs and Veggies
  • Spiced Oatmeal with dried fruit
  • Beans and Rice/ Grains
  • Quinoa and veggies
  • Soups such as bone broth with a little well cooked meat and veggies or Blended Vegetables
  • Red Lentil and Vegetable Soup with Millet Bread
  • Veggie Stir-fry or salad with Hemp Seeds and Avocado
  • Green Salad with pomegranate seeds

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Food Combining Take Away Points:

  1. Animal proteins don’t mix with starches like bread, pasta and potatoes but they do mix with good fats and green veggies.
  2. Fruit should be eaten alone, on an empty stomach and NOT for dessert
  3. Dairy (especially cheese) does not digest well with anything.

When it comes to a meal, the less different food groups the better! Keep it simple!

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Remember these are just guidelines, there should be NO hard and fast rules when it comes to food. If you eat a poorly combined meal, thats okay, don’t beat yourself up about it! There are thousands of more opportunities to make loving choices in this lifetime!

This is a post by Gillian B. Follow her on PumpUp @gillianb and connect with her on Facebook for more tips about health, wellness, and holistic living.

6 ways to transform your life

6 ways to transform your life

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Switch Your Mindset- Lasting change is not something that a “quick-fix” diet or bottle of pills can achieve. Instead, think about this as a permanent lifestyle change—a commitment to your health for life. While there are many diet plans and bootcamp classes out there to help kick start your transformation, ultimately you need to take responsibility for your health by changing your life! Eliminate processed foods completely- if you want to drastically change your health in the quickest way possible, I suggest avoiding as much processed and packaged food as possible. This means white breads, pastas, crackers, chips, cookies, snack bars, etc. There are always loaded unwanted ingredients in there that are adding to your waistline!

Opt for a whole foods diet- So once you cut out processed foods, you will probably be wondering what to eat! My advice is to eat as many colourful fruits and vegetables as possible, combined with the highest quality animal products, nuts, seeds and mindful eating practices you will be on your way to the best version of yourself in no time!

Set goals and review them regularly- Having a goal, like wanting to look good for bikini season, usually don’t work as well as wanting to feel more confident or wanting to lose weight because of health issues. Use positive visualization to dream up how you feel when you are at your ideal weight, shape or size. Write it down and use this visualization when you need a boost of motivation to cook a healthy dinner or go to the gym.

Find your cheerleaders- Human beings are social creatures, so it no wonder that we are so successful when we feel supported. There are many health programs out there that use support groups to supercharge results so don’t be afraid to reach out for help. Find your support circle whether it’s a personal trainer, nutritionist, online community, friends, coworkers or family. Recruit others to challenge themselves along side you, share your struggles and triumphs and most importantly encourage each other.

Reflect-Keep a journal of your progress and include how certain foods and activities make you feel. Emotional issues are often at the core of self-defeating habits that got us overweight and out of shape to begin with.  Looking back at your past pictures and see how far you’ve really come is also very powerful…however its important that this comes from a place of non-judgement!

This is a post by Gillian B

Supercharge 2015 with Superfoods

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By Gillian B

With a brand new year upon us, most of us are ready to press the reset button. Typically, this includes: setting some resolutions, getting a gym membership or even a trainer and going on an extreme diet. But what happens come Feburary?! Like clockwork, most of us have fallen off the health wagon and reverted back to our old ways…

In search of something more true to me, I started thinking ‘out of the box.’ Instead, I like to look at this time of the year as the end of a growth cycle and the beginning of the next wave of new experiences and opportunities.  Its time to let go, step out of the safety our comfort zone and allow for exciting (and scary) new things to come our way. With that said, I want to share some ancient secrets with you and challenge you to try something new! Are you ready?

Most of us already know that a big part of healthy living is making sure we are giving our bodies the best fuel we possibly can! Incorporating high quality ingredients into your meals will take you a long way to feeling good, but why not take it a step further and feel THE BEST EVER! Let me introduce you to your new best friends… Superfoods are a special food group found in nature that are ESPECIALLY beneficial for the body. By definition they are calorie sparse and nutrient dense meaning they pack a lot of punch for their weight as far as goodness goes. They are superior sources of antioxidants and essential nutrients - nutrients we need but cannot make ourselves.

While every superfood has it’s own strengths, generally they protect your body from disease, help your body manage stress, support healthy bones and tissues and even improve your memory!

Nearly every culture in the world has some sort of superfood, whether it’s the Goji Berries from China, Maca Root from Peru or Chaga mushroom from the forests of Siberia, these nutritional powerhouses have been used as medicine and touted for their healing properties for centuries!

Want to learn more? Good news!

At the end of March, 2015, I am hosting a Yoga + Superfood Retreat in beautiful San Marcos, Guatemala!! There we will be practicing yoga, hiking in the jungle, playing in the sun, swimming in the salt water and learning all about superfoods and how to incorporate them into your daily routine. 

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Never considered a retreat? Well, now is the time. Remember: try something new!

You will learn all about the healing powers of superfoods such as:

Goji Berries: are the most nutritionally dense fruit on Earth! Native to the Himalayan Mountains of Tibet and Mongolia, these little babies are a complete source of protein, are also loaded with vitamin C, contain more carotenoids than any other food, have twenty-one trace minerals, AND are high in fiber. POW!

Maca: Well known for it ability to boost energy, endurance and stamina, the Peruvian root, Maca has been used for centuries as a tonic for sexual function and hormone balancing.  It is rich in vitamin B vitamins, C, and E. It provides plenty of calcium, zinc, iron, magnesium, phosphorous and amino acids. It creamy taste goes nicely in energy balls, coconut MACAroons, chocolate elixirs and smoothies!

Hemp Seeds: They are the most nutritious seed in the world! Hemp Seeds are also a complete protein and just the right balance of essential fatty acids. Raw hemp provides a broad spectrum of health benefits and are perfect to throw on top of salads, soups, in energy balls and smoothties!

Chia Seeds: Originally cultivated and used by the Mexica, chia seeds  are a complete source of easily digestible, plant-based protein. As well as a great source of essential fatty acids, a rich source of calcium, 3 X more iron than spinach, 15 X more magnesium than broccoli and 64 % more potassium than banana! The insoluble, gelatinous fibre aids digestion and cleanses the digestive tract. I use chia seeds everyday in my superfood elixirs or in my go-to breakfast of chia pudding!

On the retreat we will learn about more superfoods like:

  • spirulina
  • chlorella
  • medicinal mushrooms
  • ancient herbs
  • and MORE!

This retreat will be the perfect combination of relaxation, education and healing… I hope that you can join us! For more information click here and feel free to email me through the contact form on my site with any questions.

I can’t wait to share all my tips, tricks and creative recipes with you!

See you in the sunshine…

Gillian

Top photo via nutritionstripped