Yay for 5ks !!!!

So you may notice my new schedule...crazy crazy weeks, time on the weekends...

Better late than never right?!

Anyway, today I ran my very first 5k and it was so so so much fun! Like I have mentioned in previous posts , I am NOT a runner. In fact, I haven't run since I've been back into Miami until today. Yet, my crazy kickboxing keeps me in killer cardio shape.

Last year, my mom did the PUBLIX Tropical 5k here in Miami. This year, I decided to join her, and my aunt is running the half marathon tomorrow (putting us both to shame)! So, it's been a lovely and fabulous girls weekend of fitness in South Beach.

Yesterday, we went to register at the Health and Fitness Expo for the weekend. It was like a dream come true. Me and a huge room of fitness company booths. Love. Except we got there super late and only had a few minutes. But, in those few minutes I did get to stop at the VEGA BOOTH where I obviously rambled on about how huge of a fan I am, and how I drink Vega one every morning, eat Vega Vibrancy Bars, and have read Brendan's book! Let me tell you, expressing your love for a brand pays off. I left with a free VEGA Sport running shirt (that they weren't just giving out), which I wore for my race today!

 

The race started at 7:30 and we were at the start line by 7am. I haven't been up that early in ages! However, it was definitely worth it. The race took us by the port of Miami and all of the beautiful cruise ships and then along south beach, near my family's home. It was a little tricky starting because I had to weave through so many people, but once I got going it was fabulous! I kept a solid pace, going as hard as I could for that distance and was able to sprint to the finish.

 

And I got THIRD PLACE IN MY AGE GROUP without really trying!

...There obviously were not a lot of people in my age group.

 

Regardless, it was a super fun surprise that I did not expect, and I got not one medal, but two! I'm so happy I pushed myself to do this race. I could have very easily have chosen to go out with friends last night and passed up on it. But, today I learned how much fun it is to be part of a big crowd and a big fitness event! The energy is incredible. People dress up like crazy and dance and route you on. Also, there was a great little party at the end. So much fun!

Whether it is a 5k, a 3k, a spinathon, a zumbathon, an anything-athon...I truly encourage you to find an event like this that can get you excited about fitness, and that recognizes and encourages your effort! You will love it!

Be Well.

Love, Julie

Fun new things I bought this week

This week was very exciting on the shopping front! I found a few new things I wanted to share with everyone!

1. Organic Pink Lady and Cameo Apples 
              At the end of break I was in a panic. The wonderful Honey Crisp apples I had fallen in love with were gradually disappearing from my Whole Foods Market. What was going on! The Honey Crisp had become a staple snack of mine and I didn't know what to do! What I learned was that Honey Crisps were going out of season. Apparently, Whole Foods was rejecting most of the Honey Crisps they received due to quality. And so, I roamed the apple section unsure of what to do. As I said in my post "New Love" the Honey Crisp was the only apple I had enjoyed! It was like someone knew my predicament that day, and nicely had Whole Foods offer Cameo apple samples. I took a bite and loved it! Yay! Another option and another winner. They are a little less sweet than Honey Crisps, but still super refreshing and full of flavor.

 

When I arrived back in Miami, I searched for my new go to. 

No cameos. 

So, naturally, I turned to google to tell me which  apple was the closest in taste to a Honey Crisp. The answer I got was the Pink Lady. These are a little smaller and softer than Honey Crisps, and very sweet. However, they definitely make an excellent substitute. Thank goodness I found them! I do not buy all of my produce organic quite yet because of budget reasons. However, apples are very important to buy organic because of their status on the Dirty Dozen! Also, they taste so much better! 

 

2. Vega Vibrancy Bars 

I've been trying to find these for so long and was lucky to stumble upon them on sale in my Whole Foods this week. I swear they're not always there, but hope they will be from now on! To me, they are a wonderful dessert chocolatey bar. In reality, it is a blend of plant-based super foods like sprouted buckwheat, raw almonds, white chia, hemp seeds and Vega SaviSeed (sacha inchi) oil. Little will you know, when you are enjoying the chocolatey treat, you are getting 10 grams of protein, 1 gram of Omega 3's, and 40% of your day's fiber, without any artificial flavors or sugar. That makes it so much more enjoyable!

  

 
   

3. Foam Roller! 

 After last night's post, I took the plunge and decided to buy my own foam roller! Now anytime I feel tight or sore I can roll it on out without having to go to the gym. I decided to go for a little 18" one, figuring it would do the job for me! I was surprised to find one while at target for only $20! Great deal! Made by GAIAM, the innocent looking green cylinder of intense power came with a dvd to guide you through different exercises. It was interesting, not exactly what I was looking for, but interesting! I think it's worth taking a look at to get an idea of different exercises. Then you can go off on your own! I also purchased a few tennis balls (couldn't find lacrosse). So we will see how my experimenting with that goes . 

                 

I'm super excited about this week's purchases, and highly recommend looking into them! It's always fun to have new things to get you excited about your health!

Coming up next...getting back into Deepak!!!

Have a wonderful Monday!

Be Well. 

Love, Julie

Adventures in Foam Rolling

Oh my goodness I have missed blogging! I am so so happy to be back to my active, busy schedule, but I miss this! The good news is, I have lots to write about. The bad news is, I have a lot less time to do so! But don't think I'm giving up on you, I will be fitting this in whenever I can!

Anyway, today's topic is foam rolling!

Ever see that big foam cylinder in the gym? Have any idea what it's for?

Basically it is a compact, portable, inexpensive deep tissue massage. It was actually while I was getting a massage right before I returned to school that I decided the foam roller and I needed to become friends. Historically, I have always had super tight muscles. Sometimes I can even feel tightness in my hips, glutes, and IT band when I sleep! Tight muscles are never fun. You move less freely, your exercise form is off, and your body can become misaligned. It's just no good. Massages are wonderful for you because they release tension in your muscles and stretches them out. Think more of how pizza dough is worked and stretched out,rather than a simple pull stretch. This is how massages (and foam rolling) works! But, obviously not all of us (aka barely any of us) are lucky enough to get a deep tissue massage every day. From friends and previous track training, I knew that the foam roller held the answer I needed in releasing the knots and tension in my body, but I wasn't exactly sure how. So I decided to do some research!

The tightness in our hips/IT bands/backs etc is all about fascia, a tissue that surrounds our bones and muscles. According to Canadian Running Magazine , "with repeated stress in one direction or in the same pattern, fascia will lay down new material to become stronger in order to protect the surrounding tissue. Too much build-up of new material, however, can also lessen the extensibility of fascia, restricting movement and altering movement patterns."

So it's a scar tissue buildup happening! What foam rolling does is use your body weight to roll out and break down this tissue, releasing the tension, and allowing you to move more freely. It also lengthens tight areas that are hard to stretch, like the IT band and hip flexors.I would very much like all the extra build up and tightness in my body to go away, wouldn't you?

Now I can't lie, foam rolling isn't always the most comfortable experience. Think about that massage again. When your masseuse is working out a knot, it hurts. Same goes for this. It's going to hurt at first. But, the more regularly you do it, the better things will get, as there will be less and less buildup and tightness to get through!

Try these exercises out at your gym!


 Roll yourself back and forth to hit those hamstrings!

 
This is for the IT bands! For more pressure, stack your legs one over the other .


For the quads. I roll very far down to work the hip flexors too.

For more check out
http://www.bodybuilding.com/exercises/finder/lookup/filter/equipment/id/14/equipment/foam-roll !

Once you begin, you will get the hang of it and eventually feel out which angles work best for you! Also, I have heard that lacrosse balls are great for working out smaller areas. I will let you know once I try this!

So do not be afraid of looking funny on the foam roller at the gym! Memorize some exercises from online and do not go another day suffering from tightness and fascia buildup! Chances are, people are going to think you're super hard core, knowing how to use that mysterious foam thing! Flaunt it. You care about you body, and are awesome for it. The grimace on your face as you work out a knot will cue instant respect and admiration. You know what you're doing! Don't be surprised if everyone is rolling out next to you soon. After all imitation is the sincerest form of flattery. =)

Sitting here writing this is bringing all the tension in my body to my attention. I may need to invest in a roller myself, so I can treat my body to a massage any time! They're only around $30 from Sports Authority.

Join me in my new foam rolling routine! Soon we will be tension free!

Be Well.

Love, Julie

Feel Good Food- Boston Style

Hello from thousands and thousands of miles up in the air! I am writing to you from my seat aboard my flight to Miami. Words cannot describe how ecstatic I am to return to my favorite city. This break was wonderful in the relaxation, family, and friend department. But let’s just say it is unlikely I will be living up north in the winter seasons… ever.

As school begins again, along with internships and the running of my wellness organization on campus, my posts likely will be a little more sporadic. I hope to still do several a week at least, just maybe not daily. It’s been just about a month since I began writing and I’ve had such fun sharing the random wellness adventures of my life. I look forward to making this baby fabulous! Speaking of adventures, I have a few healthy foodie finds for any of you in the Boston area (or in an airport).

Exhibit A: The U Food Grill at Logan airport (and I’m assuming other locations)

As I prepared for my trip today, I knew I was going to be dealing with lunch time right before my flight. Just in case I had no luck finding something, I filled my carry on with Kind Bars, Whole Wheat Tortillas, almonds, an apple, Belvita Biscuits, and vegan chocolate chips! It’s all about being prepared. As an active person, you want to always be able to fuel yourself like an athlete (and your metabolism will require you to) , no matter where you are. Sometimes it just takes a few seconds to throw some things in your bag before leaving.

               

 In the airport, I often find bananas or fruit cups for sale. I’ll sometimes come across a salad, or veggie sub.  Today, even the little news shop was selling Kind Bars. When I walked into the food court I was extremely excited to come across The U Food Grill. They focus on having delicious meet nutritious, and offer a huge variety of healthy sandwiches, salads, soups, and more. Everything on the menu had its calories listed next to it, so customers could make informed choices about what they pick. So here was my “airport lunch”.

Not bad, huh?

I chose to go with a variety of sides. I got a side salad, side of steamed broccoli, and a side of black beans (which was a huge portion, so I eye-balled what was normal for me). It was super delicious, and fit right into my usual clean eating routine.  I always find it very exciting to discover a place like this! If you come across one in your travels, know that it is a safe bet for a delicious feel good meal.

Exhibit B: Life Alive Urban Oasis & Organic Café – 765 Mass Ave, Cambridge

Last week my friend and I decided to brave the cold and venture into Cambridge and Harvard Square. He had just returned from Tel Aviv, which has a very similar climate to Miami. Needless to say, this outdoor excursion was a big deal for both of us. It turned out to be absolutely wonderful. After weeks of hibernation, walking around the city felt amazing (warm socks make a big difference). My friend is on the same page as me when it comes to health, wellness, and diet, and so looked up fun vegan friendly places we could check out, which led us to the coolest urban zen clubhouse ever. 

I fell in love. The décor was colorful and artistic, and the food was AMAZING. Their menu is full of salads, bowls, juices, smoothies, wraps, and “coffees”. They describe their offerings as “vibrant, therapeutic food; healing for your body and delicious in your mouth”. It is all as organic, local, sustainable and unprocessed as possible.

I ordered a demi size of  “The Alchemist” (funny since I just read that!), their smaller portion of a combination of sweet corn, carrots, kale, sprouted legumes, sun sprouts, and sesame seeds over quinoa with a Ginger Nama Shoyu sauce. This was just one of a dozen bowls they offer, and I’m sure each is equally delicious. I could likely eat here every meal, every day for quite some time and be the happiest person in the world. There is nothing like pure, whole, organic, delicious food. I truly aspire to be able to recreate some of their items. I think the key is in the sauces! 

We finished our meals with their Dandi-Blend Coffee substitute. It is a combination of dandelion, beet, and chicory root which tastes like coffee, while actually being healthy and detoxifying! We each downed a decadent Dandi-Mocha Latte with soy milk. Simply amazing. The world needs more places like this. 

Check out their website at www.LifeAlive.com

Exhibit C: Samba Steak and Sushi, Framingham Route 9

Since going vegan, sushi is a hit or miss thing for me. Some places have amazing vegan sushi, others not so much. I was so happy to come across Samba this summer. They focus on organic ingredients and offer a variety of delicious vegan options. My two personal favorites are the Mixed Organic Greens roll, with sweet potato, tofu, and brown rice, and the Tropical Fruit roll with avocado, mango, papaya, and brown rice. Top them with a bit of ginger and enjoy a wonderful sushi meal. I also love their fun drink menu and club-like atmosphere. Samba provides great dining experience where, with the right choices, you can enjoy a super healthy meal. 

If you’re in the Boston area, check these places out! I have a ton of favorite spots in Miami that I cannot wait to share with you all too. As I always say, it is more than possible to be an adventurer, enjoy great dining experiences, while staying true to your wellness goals and values. Enjoy!!!

Be Well.

Love, Julie

My bout with Bikram

Whenever someone mentions Bikram yoga you can expect one of three answers:

1. Oh my god I loveee it

2. Ah I want to try it so badly

3. Oh my gosh I’m so scared, I could never do it

                 

I must admit, before I tried Bikram out myself, my reaction was basically a combination of those three. So what’s the big deal? Bikram is a copyrighted style of Hatha yoga , which goes through 26 postures and two breathing exercises performed in a 105 degree room at 40%  humidity. You will hear horror stories of nausea and passing out, while also hearing that it’s the best thing ever. Naturally, people are intimidated. I was no different. Yet, in the end I fell in love.

                 

When I decided to try Bikram, I was at a very stressful point in my semester. Both my mind and body needed a little change of pace. I needed to stop rushing and breathe. As a former dancer, I have always loved yoga, stretching, moving gracefully, and being led by a peaceful instructor. Yet, I have always been concerned that I was not getting the physical workout I wanted out of it. Bikram is known for major calorie burn, so I decided to give it a go.

                 

My first class went wonderfully. I think things worked out for me because I was used to such intense work outs before. I also made sure not to eat for three hours before the class, and to hydrate well up until an hour before class. I immediately fell in love with the peacefulness of the practice, the meditative state I got into, and how I began to move like a dancer again. For about a month I replaced most of my cardio with Bikram, and continued to lift on alternating days.

                 

When I decided to go back to kickboxing, I felt rejuvenated and at ease. Taking a “break” allowed me to approach my usual cardio routine with a more positive and appreciative attitude. Although I ultimately decided to stop practicing so frequently due to my own personal fitness preferences, Bikram did teach me many worthwhile lessons.  

1. It taught me to slow down and breathe again. So often my mind is go go go. Do this do that, stress about this, finish that, go crazy, go to bed and do it again. Going to Bikram allowed me to slow down and focus for 90 minutes of my day. In such a strenuous class, sometimes the only way to get through a pose is by focusing on your breath. This method of remaining calm throughout the practice has spilled into all areas of my life and since has allowed me to take on each day with a more serene attitude, allowing me to enjoy life more fully.

2. It taught me that “perfection” is a relative term. Bikram is a practice. People have been practicing for days, months, and years. Absolutely every body in the room has its own strengths, weaknesses, and limitations. One has tight hips, the other tight hamstrings. Some postures can be hit deeper than others. Everyone is different. In the sauna of a room, all you can do is focus on your gorgeous body in the mirror and own it. This is what you have. This is what you can do. And for you, today, as long as you are giving it 100%, this is perfect.

3. It taught me that putting down other people will not lead to your own success. What can I say, I’m not perfect. I have my competitive side. I like to be in the top tier of things. It’s something I’ve been working on. Bikram certainly pushed those efforts along. Admittedly, I’d sometimes be in class, checking out the other members similar to me. A few times, I would see someone my age, and notice that they were not handling the heat as well as me. For about a millisecond, I’d be proud…and the boom, I’d immediately fall out of my pose. Bikram requires full mental focus. Letting yourself be distracted by superficial judgments will, well, result on you potentially falling on your bum. Pretty awesome life lesson though, right? It’s best to just focus on ourselves and try to be the best we can be. Wasting time judging others will only be detrimental to our own well-being.

So, if you haven’t tried it, give Bikram a whirl! Even if it is just a once and a while thing, it is sure to bring you back down to earth, filling you with peace and calmness, while detoxifying your body. Don’t be scared! As the Bikram dialogue says, the only requirement is to stay in the room and breathe. Even if you just need to sit there all class, do it! Take the time to yourself, and embrace this different form of exercise. It turned out that, despite how much I enjoyed it, Bikram wasn’t exactly my “soul mate” work out. But who knows? It could be yours!

Be Well.

Love, Julie

Pinterest Love

A little pinterest love and wisdom for you all this sunday night <3

Be Well.

Love, Julie

Super Simple Winter Sides

What do you usually have as side dishes for dinner? Mac and Cheese? Mashed Potatoes with milk and butter? Veggies? Sure, they may not be the star of the meal, but side dishes need love too! They play a very important role in making sure your meal stays healthy and wonderful for you. What’s the point of that healthy main course if it is surrounded by calorie-laden sides? Luckily, it’s super simple to make delicious additions to your meal that fill you up, without all of the extra bulk of added fat, artificial ingredients, and extra calories. As I have mentioned before, I am far from being a gourmet chef. However, even I have some tips to share in this department!

Let’s start with Brussels sprouts (just figured out it’s “Brussels’, not “brussel”…weird). For some reason, I always remember old sitcoms documenting people talking about how much they hated Brussels sprouts. Was it maybe in an American Girl Book too? I’m not sure. Anyway, ever since my palate matured, I absolutely love them, and am quite unsure of why they were so taboo. So, go ahead to the grocery store and get yourself a bunch. Did you know they sometimes come on something like this…?

I didn’t until my mother brought this thing home recently. I couldn’t quite tell you what it is. Is it a stalk? A stem? Again, I’m not sure. If they come on this…thing…just snap them on off, and follow these instructions:

You will need: Brussels sprouts, fresh garlic, white onion, salt and pepper, olive oil, a baking sheet or baking stone

1. Preheat the oven to 400 degrees

2. Prep your sprouts. Rinse. Make sure to remove any gross leaves from the outside. Chop off the stubby stem, and halve or quarter them, depending on your preference. Place them into a large mixing bowl.

3. Peel a few cloves of garlic (enough to have a uniform presence throughout however many sprouts you are preparing). Then, crush/mince/or chop the garlic up into small pieces and add to the bowl. I personally love to smash it with the side of a large chopping knife like they do on the Food Network. However, per usual with my “recipes”, there is no exact science to this. Just chop it =)

4. Take about a third (or more depending on the size batch) of the onion. I like to leave the onion in long, skinny pieces, simply separating the layers. If you don’t like onion, it’s perfectly fine to leave this out. Add to the bowl.

5. Then, very gradually, pour in a small amount of olive oil a little at a time, mixing it into the sprouts. I usually use my hands just to toss it. You want just enough to lightly coat everything. We don’t need over oily/soppy sprouts!

6. Give a light sprinkling of both salt and pepper.

7. Place on either a cooking stone or baking sheet with foil and roast in the oven for about a half hour, or until there is a light char/crispiness to your dish. All ovens are different, so it’s best to just keep an eye on them, testing them, and taking them out when you prefer. 

Up Next: Roasted Butternut Squash!

This one is even easier. I have not yet experimented with super intense flavor combos, but when this squash is roasted, it is completely wonderful on its own. For this all you need is cubed butternut squash (a little bigger than home fry size), cooking spray, salt, pepper, and a baking stone or cooking sheet.

1. Preheat oven to 400

2. Place your cubed butternut squash on either a baking stone or cooking sheet with foil

3. Give your squash one spray of cooking spray, to gently coat the batch.

4. Salt and Pepper

5. Flip the squash cubes over and repeat on the other side.

6. Pop in the oven for around a half an hour, or until tender.

Want something even easier? How about a sweet potato?

Potatoes get a bad rap. I will discuss this in more depth in a future post, but the reason is mainly because of how we prepare them. Try just having a plain old baked sweet potato. Indulge in the simple orange goodness. I usually have one half at a time. I poke a few holes in the skin with a knife or fork, and simply cook it in the microwave either on the baked potato pre-set, or for about 3 minutes at a time. It will start to steam, so per usual, cook it just a few minutes at a time, rotate it, and keep an eye on when it becomes tender. Then, I simply cut it open, and sprinkle on some pepper. Boom. Perfect, whole food, wonderful, filling, nutritious side dish.

One last side suggestion I have is soup!

I absolutely love Dr. McDougall’s organic, whole food soups. My favorite is the low sodium chunky tomato. It is made with all natural and whole ingredients. Dr. McDougall is a plant based nutrition expert and author of The Starch Solution, an amazing resource for plant based nutrition. Therefore, I truly trust all of his products. Enjoy a cup of this warm soup for only 90 calories!

And there you have it! A few simple ideas for guilt-free side dishes! Tweak them as you like, spices don’t add calories. If you have a favorite spice combo for your squash or potatoes, go for it! Just avoid the extra butter, cheese, excess oil etc! The key is to recognize that we can enjoy the same flavors without all of the extra add-ins that take a toll on our health. Try simplifying your favorite dishes, and get to know the natural taste of your food!

Be Well.

 
Love, Julie

Deepak's Law of Least Effort

Happy Friday everyone! I hope everybody gets some much needed personal time this weekend. Today we go back to Deepak Chopra’s Seven Spiritual Laws of Success. We’re about half way to conquering the world! Go us! Have you been working on the previous three laws?

Let’s review! The first three laws to get you on the way to making all of your dreams come true are,

1. The Law of Pure Potentiality

2. The Law of Giving

3. The Law of Karma 

Find their individual posts in the archives!

And now… The Law of Least Effort! Although the Law of Karma is absolutely my favorite, the Law of Least Effort is definitely a close second! This law tells us to let go of our need to constantly control everything, and to trust in nature’s intelligence. That’s kind of liberating, huh? We don’t have to worry, we just have to be our best selves, acting with love and in harmony with nature, and the universe will take care of the rest. Specifically, Deepak tells us we can put The Law of Least Effort into effect by,

1. Practicing Acceptance- It is best for us to stop wishing things were different and to stop trying to change things. We should accept things as they are, knowing that everything is as it should be at this moment. Why waste energy struggling against what the universe has dictated should be? That could get exhausting!

2. Taking Responsibility- After practicing acceptance, we need to take responsibility for everything in our lives. We do not need to blame others or ourselves. By taking responsibility for everything, including problems, we can begin to recognize the opportunities for positive change. We can “have a creative response to the situation as it is now”. Every frustration and issue becomes an opportunity to make things better. That’s a more fun way of looking at things, right? Make every “problem” into a “challenge”.

3. Practicing Defenselessness- To practice defenselessness means to not feel the need to defend your own point of view. You do not need to try and convince others you are right. Also, in practicing defenselessness, you recognize the value of other points of view as well. In this way, we move through life flexibly. Think about it, living defensively can often result in anxiety or fear. But if we let go of the need to defend everything and push against others, we can be happy in the moment.

“When you remain open to all points of view -- not rigidly attached to only one -- your dreams and desires will flow with nature's desires. Then you can release your intentions, without attachment, and just wait for the appropriate season for your desires to blossom into reality. You can be sure that when the season is right, your desires will manifest. This is the Law of Least Effort.”

To me, the most obvious example of this law lies in relationships. Have you ever been in a fight, or a standstill with a significant other? You are not happy. You want things to be different. You want to get what you desire. So, you push for it. You chase it. You do basically everything opposite of the Law of Least Effort. Does it work? Usually not. You may seem to get what you want in the end. But is it real? Does your loved one really feel that way? Or did you push them into something illegitimate? If they are superficially giving into you, you really aren’t getting what you want at all. Likely, in a few days or weeks, you will realize things are falling apart again. All it was was an effort to please you.

Think about the opposite situation. You let go, accept life, have no need to be defensive, and no expectations. It is often with this mindset that the most wonderful things happen. Haven’t you heard the saying “love will come when you least expect it”? Also, in times of conflict, practicing the Law of Least effort ensures a genuine outcome. It may not be exactly what you want. However, chances are it’s exactly what you need. It’s what nature intended, and at least you won’t have wasted time on something fake.

So, in all areas of life, let go! Live a life of love, giving, and respect. Do not push, chase, or waste energy being combative or defensive. Just let it be. Yes, this is a lot easier said than done. I won’t pretend to be an expert. But, I think we’d all love to let the universe take our lives in its hands and send awesomeness our way, right? We might as well give it our best and try! Put this into practice this weekend, see what you find!

Wishing you a calm and peaceful Friday night <3

Be Well.

Love, Julie