Kale

Lucky Greens Challenge

LUCKYGREENS

CHALLENGE

 

Good health, better clarity, and more energy come by eating your GREENS! Sounds lucky to me!

OUR LUCKY GREENS CHALLENGE RULES

Spinaches, kales, collards, chards (swiss, rainbow, etc), arugula, dandelion greens... if it’s dark green, it counts! No lettuces (this includes spring mix)

For this challenge our greens must be raw! You can put them in a smoothie, make them into a wrap, or chop em into a salad, but they cannot touch heat.

This way the enzymes are alive to bring more energy, digestive ease, and thus more life to our bodies!

CHALLENGE YOURSELF ACCORDINGLY EACH DAY Level 1 ----> 1 cup of greens per day Level 2 ----> 2 cups of greens per day Level 3 ----> 3 cups of greens per day

We are challenging ourselves from Monday, March 4th and staying lucky all the way to St. Patrick’s Day on March 17th... BUT... if you don’t want your luck to run out, you can continue on your green journey onward!

 

Your Nutritional Questions Answered & Fat Loss Secrets Revealed

I get asked questions by a lot of people like: 1) "So you don't eat any meat? What about protein for muscle?" 2) "You ONLY eat vegetables? Where does your energy come from?" 3) "Why shouldn't I eat grains? I thought whole grains were healthy?" 4) "So where do you get your protein from on a plant based diet? Soy?" 5) ...and the one I love the most: "Can you wash my shirt on your stomach?".

Well not sure about the last one, but I'll try. The others though I do have the answers.

1) "So you don't eat any meat for muscle? What about protein?" Yes and no... That is correct for the most part. I'm not one to ever say "never", but I will say 99% of the time I am predominately plant based. Most people are used to hearing the media claim meat is healthy and go eat some for protein. Most people do this. They are used to it. You've probably eaten it your entire life and it's just something that seems or feels natural to you. Eating meat is difficult to digest and is not really the best source for getting your protein contrary to popular belief. Most people over eat meat. If you are going to eat it, eat what you need which is about as much as is the size of your fist- at most. That is far less than you probably currently eat, but your body will digest more efficiently and absorb more nutrients from the plants you will be eating alongside.

 

2) "You ONLY eat vegetables?" Eating to ensure you consume a complete diet is how I focus rather than trying to get individual nutrients. If you eat living foods, foods of color, you will have a complete diet. If you are eating a diet with dark green leafy veggies such as kale, spinach, chard, arugula as well as beets, sweet potatoes, squashes avocados, coconut, olives (olive oil), cabbage, carrots, celery, and you have most of your needed nutrients. Then for protein be sure you eat raw walnuts, almonds, pecans, macademia nuts, sunflower & pumpkin seeds & mangos, cherries as well as any berries and you will have your nutrition complete is the best you can do for your one and only body.

 

3) "Why shouldn't I eat grains? I thought whole grains were healthy? Logically: If eating low fat and grains was healthy or worked then no one would be fat, unhealthy, and sick(fluctuating seasonally chronic or acute). Much of the information to consume grains comes from the grain and food industry itself. Eating a diet high in healthy fat is actually the best way since eating fat is going to immediately be used as fuel or be eliminated from your body. Too many people think they'll get fat if they eat fat, but in reality just the contrary is true. If you want to be lean and energized then eat fat. If you want to store fat and feel sluggish then eat sugars and grains regularly.

YES I'm human too so I do eat grains, whole & organic when I do, and enjoy my bowl of icecream. In the BIG PICTURE, however, infrequent grains is the best you can do for yourself and family.

Different people do in fact react differently to varying fuel sources; however the majority of people do much, much better eating a higher healthy fat diet ongoing.

One way to test yourself is in how your body responds hormonally, physically, and mentally. There are other tests, but that is the basic one. Most people don't know the difference because they eat a cornucopia of foods every day. I recommend going low carb and high fat for 14 days and then have a higher carb day with more grains and fruits. You will know from there.

If you are having cravings that is a direct sign that your body is not getting what nutrients it requires. If you are craving carbs such as breads then it is clear you are not eating enough fuel. When eliminating breads, pastas, and consuming minimal grains you need another fuel source. Enter: FAT.

Fat is the best form of fuel as it is either used or removed. When you eat it your body will use it right away and allow you to get energized quite well. Any fat that is not used is shuttled out of your body. Your body will not store fat from consuming fat. We store fat mainly when we consume sugars and grains in excess.

So I recommend eating 1-2 handfuls of almonds, pecans, or walnuts and 1-2 avocados every day.

 

4) "So where do you get your protein from on a plant based diet? Soy?" Most of the dark green veggies that I consume such as spinach, kale, chard, and arugula all contain proteins, but I also eat A LOT of nuts and seeds as I mentioned above. Eating nuts/seeds for protein also doubles as consumption of healthy fat. So essentially you're killing 2 birds with 1 stone.

As for soy, I don't ever touch the stuff. Soy is one of the worst things you can ever eat. It's not even fit to feed a pig!

What are your questions? What are you wondering about regarding nutrition for strength, weight loss, toning, overall healthy living? Let me know and I'll answer them for you.

Beyond Nutrition Green Smoothie

This holiday season was A LOT of fun and A LOT of eating. In fact when you take away allllllllllllll the sugary foods I've eaten my meals aren't really that bad at all. Plug back in the goodies and "Whoops there goes another rubber tree"! My belly was literally bursting at the seams, but it felt great... I actually need to put a little more meat on my bones. Well after the dust is settled it's definitely time to get back in gear and flush out everything that tasted so good goin in. I know that if I'm in that boat I'm sure you are too so please allow me to help you a bit with what really works for me. Here's the green smoothie that I'm currently making...

Beyond Nutrition Green Smoothie = water base + fruit + leafy greens + veggies + special ingredients

Water Base 1-1/2 cups of filtered Water

Fruit To Take Over The Flavor 1 whole Apple; OR 3/4 cup of Blueberries; OR 1 cup of Fresh Pineapple

Leafy Greens 2-3 Kale stalks 1 Radish with stalk and leaves

Veggies 1-2 full Carrots (I like the rainbow carrots- red, purple, white, yellow, orange) 5-6 Half Asparagus stalks

Special Ingredients 1 teaspoon of Fresh Organic Ground Cinnamon

Seriously this is beyond nutrition right here! Here's my exact method to purge everything ungodly and naughty right out of your body so that the bad stuff doesn't stand a chance...

Beyond Nutrition Green Smoothie Method I start EVERY evening meal with this little green blend, fill it up to about 10oz, and make sure I never go a day without it. By doing that you shuttle in the nutrients and since it goes before all meals you engage your body's enzymes to better digest all other more aggressive foods such as meats, fats, etc. Often times I drink this smoothie first and then wait about 30 minutes to allow it to work its magic before continuing on to the next course. Most of my days I practice Intermediate Fasting and don't eat any food(water & tea of course during the day) until the evening, but if you're not into that this Green Machine will still do the trick for you too.

Enjoy!

30 Day Challenge: "Christmas Colors" PART 1

Typically each month at Synergy Kettlebell Training we usually have one 30 Day Challenge that is nutritionally based to push us beyond our comfort zones and out of complacency so that we can get healthier. During the month of December we're gonna be doing something special. We're gonna be having not 1, but 2 Challenges. I'm excited! Are you excited? I'm excited!! YES!!! Here's how it's gonna work...

From the 1st to the 15th we'll be selecting 2 days each week where we totally cleanse our bodies. The cleanse can either be a juiced or smoothie days or complete water fast on those days. Whatever works with your schedule and abilities do that one. I personally prefer the water fast days where I don't eat anything at all and just drink water or tea. That will give you the best results. If that's not you then do the juice or smoothie. Now by juice I mean real juice that's fresh squeezed by you using a juicer or smoothie blended fresh by you with your blender.

Here's 3 Very Simple & Tasty Red and Green Christmas Smoothies recipes for you:

3 Very Simple & Tasty Red Christmas Smoothies
1. Half Cup of Fresh Organic Pineapple
1/4 of a beet
1/2 leaf of kale
1/2-1 full carrot
2. 4-6 Strawberries
Small handful of spinach
1/4 Apple
1/2-1 full carrot
1/2-1 radish with root
3. 1 Whole Apple
1 Banana
1/4 of a beet
1/4 teaspoon size of fresh Ginger root
Small handful of fresh blueberries

Note 1: I use my Vitamix and it tears everything right up. Make sure you don't "over beet" LOL cause it will take over the flavor. Follow as the recipe suggests.  Nothing needs to be peeled. What I do is cut things up into easy to manage(for the blender) chunks and then blend away. :) Note 2: Don't be alarmed if your stool is redish. The beets do this. The first time it happened to me I thought I had a problem cause it looks bloody, but be rest assured it's A-OKAY. Beets are amazing for detoxing the liver.

3 Very Simple & Tasty Green Christmas Smoothies
1. 1/2 Apple
1/2 leaf of kale
Small handful of spinach
1/4 teaspoon size of fresh Ginger root
1/4 of a cucumber or 10 marshmallows - Just Kidding!
2. 2 Celery Stalks
handful of mixed baby greens
1/2-1 full carrot
Half Cup of Fresh Organic Pineapple
Optional, but recommended: 1/4 of a cucumber
3. 1 Banana
1/2-1 an orange
1/2-1 full carrot
1/2 leaf of kale
Optional, but recommended: 1/4 of a cucumber
As I mentioned, we're gonna have 2 Challenges this month and I'll reveal the 2nd one as we get closer. That one will run from the 16th to the end of the year. Keep an eye out and enjoy your cleanse days. They really work great to give a lot of energy and honestly aren't as bad as you probably would think.
Keep in mind that a challenge is intended to push you and make you do things you normally would not to improve the person you are both physically AND mentally.

30 Day Challenge: I Wanna Be A Veg Head!

30 Day Challenge

 

Through the month of April, in honor of the spring season, we are going to celebrate VEGETABLES!  Your challenge for the next thirty days is to eat a variety of vegetables, including trying new veggies that you have not eaten before.  Each week turn in the attached sheet (or you can e-mail it to Lisa Garon) to share what new veggies you have tried, the variety of veggies you have eaten and your favorite way to prepare them.

Rules:

  • You must eat 4 different vegetables a day.
    • Example: A salad with lettuce, carrots, and cucumbers and a side of steamed broccoli.
    • You must eat a variety of 8 different vegetables for the week.
      • Example: A salad consisting of 3 vegetables, steamed broccoli and cauliflower, raw carrots and celery, and a baked yam.
      • You must eat 1 new vegetable a week (This could be a vegetable you may never have eaten or one you have not eaten in a very long time).
        • Example: Kale or Turnips
        • Tiers & Rewards...

          • Tier 1: there must be a variety of 12 vegetables for the month.
          • Tier 2: there must be a variety of 16 vegetables for the month.
          • Tier 3: there must be a variety of 20 vegetables for the month.
          • Vegetables may not be bought canned or frozen.  They must be purchased in the fresh state. Organic is best.
          • By May 1st, all your sheets must be turned in.
          • All participants will receive prizes…
            • Tier 1 participants will receive a copy of Food Rules by Michael Pollan
            • Tier 2 participants will receive a copy of Food Rules by Michael Pollan and a Kettlebell Necklace.
            • Tier 3 participants will receive a copy of Food Rules by Michael Pollan, a Kettlebell Necklace, and a Synergy Kettlebell Training T-shirt.

Below is a list of just some veggies you can choose from, but of course there's many more:

Artichoke               Eggplant                Onions

Arugula                 Endive                        Parsley

Asparagus               Fennel                        Peppers

Bok Choy               Frisee                   Radicchio

Broccoli                 Kale                    Rhubarb

Brussel Sprouts         Kohlrabi                Root Vegetables

Cabbage                 Lemon grass                  Radish

Cauliflower              Lettuce                 Spinach

Celery                  Mushrooms             Squashes

Chard                   Mustard Greens         Tomato

Collard Greens          Okra                    Tubers

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And share your comments below. We LOVE hearing what you have to say.

30 Day Challenge: 3 Very Simple & Tasty Red & Green Christmas Smoothies

[youtube:http://www.youtube.com/watch?v=c8RTAZijDoY]

Here's our protocol: From now until the end of the year we're doing 2 smoothie fasts a week with each of those days being on Tuesday and Thursdays. You drink one of the smoothies during the day and the other in the evening. Only have 2 smoothies each of those 2 smoothie fast days and one will be red and the other green. What these smoothies and fast days will do is detox your body, facilitate fat loss, and spike your energy levels up immensely. You'll actually be shocked, if you do these Christmas Smoothie fast days right, how much energy you get. If you've been eating a lot of processed food and grain carbs for a long time your body may even feel a bit weird because of how well this works, but never fear cause that means it's doing its job.

Because Christmas Eve is on a Thursday and I'm sure you're gonna wanna eat some gooooood food we're starting on Thursday, December 10th and then for next week you can do it on Monday and Wednesday if your Christmas Eve schedule doesn't allow you to do it then. Outside of the smoothies drink at least half your bodyweight in ounces of water and then an extra 20 ounces minimum when you workout.

Ok so as promised here's the 3 Very Simple & Tasty Red and Green Christmas Smoothies.

3 Very Simple & Tasty Red Christmas Smoothies
1. Half Cup of Fresh Organic Pineapple
1/4 of a beet
1/2 leaf of kale
1/2-1 full carrot
2. 4-6 Strawberries
Small handful of spinach
1/4 Apple
1/2-1 full carrot
1/2-1 radish with root
3. 1 Whole Apple
1 Banana
1/4 of a beet
1/4 teaspoon size of fresh Ginger root
Small handful of fresh blueberries

Note 1: I use my Vitamix and it tears everything right up. Make sure you don't "over beet" LOL cause it will take over the flavor. Follow as the recipe suggests.  Nothing needs to be peeled. What I do is cut things up into easy to manage(for the blender) chunks and then blend away. :) Note 2: Don't be alarmed if your stool is redish. The beets do this. The first time it happened to me I thought I had a problem cause it looks bloody, but be rest assured it's A-OKAY. Beets are amazing for detoxing the liver.

3 Very Simple & Tasty Green Christmas Smoothies
1. 1/2 Apple
1/2 leaf of kale
Small handful of spinach
1/4 teaspoon size of fresh Ginger root
1/4 of a cucumber or 10 marshmallows - Just Kidding!
2. 2 Celery Stalks
handful of mixed baby greens
1/2-1 full carrot
Half Cup of Fresh Organic Pineapple
Optional, but recommended: 1/4 of a cucumber
3. 1 Banana
1/2-1 an orange
1/2-1 full carrot
1/2 leaf of kale
Optional, but recommended: 1/4 of a cucumber