By Sara Stevens Fall is here and we start going into hibernation mode by starting to grab for heavier food that makes us feel warm and happy but can often times lead to our clothes fitting a little more snug. Now instead of turning all grizzly, we can still eat the comfort foods of fall that we are used to, but the healthier versions of them that won't make our waistlines expand as much. There are so many diets out there that it is hard to figure out and determine which one you want to move forward with to maintain a healthy lifestyle that is best for you. What we are going to focus on is going to be the vegan diet. Veganism is often misunderstood as too expensive or too much work and that there is no way that it can be maintainable or enjoyable, because it is so limiting. But... that is not true, because with any diet and lifestyle, you just have to know how to shop smart and do your research on what you can and can't have and then just be prepared ahead of time. In this blog, there will be a few tips and tricks to be a money savvy vegan and a few recipes that can get you through the fall season so you don't feel like you are missing out! Why Vegan?? There are many reasons that people decide to go vegan. One of the main reasons that people usually say right off the bat is "for the animals." A lot of people feel much better knowing that they are not contributing to animal cruelty. The more widespread answer though is that people decide to go vegan for their health. With a vegan diet, when it is done healthily, your energy levels increase (who doesn't want that), your skin clears up because you are no longer eating or drinking dairy, which causes inflammation often showing up as acne, and often you lose weight on a vegan diet. Also, future you will be very happy because Vegans have a less likely chance of developing heart disease, cancer, diabetes, and high blood pressure so not only are you saving the animals, you are saving yourself! If you are not already leading a vegan lifestyle, maybe give it a go for a month and see what differences it makes in your life. Saving Money on a Vegan Diet Fancy Packaging - I don't know about you, but when it comes to pretty packaging, I am a complete sucker. There is nothing wrong with choosing a more fancy packaged product that is pretty much exactly the same as the plain one on the shelf right next to it, but if you want to save a few dollars then I advise you put the pretty package down and go for the one right next to. There is no other reason than you will pay extra money for packaging that you are just going to end up throwing away anyway, you aren't necessarily getting a better product. Organic Produce - It can be quite expensive to shop organic, but it doesn't have to be. There are a few ways that you can get your organic goods without spending too much money, the trick is where to go. You may not know this, but you could try places like Target, Walmart, and Costco to get a good deal. They are known for their low prices and a lot of people don't think to look there, but "warehouse" type of stores are a hidden gem. Obviously you need to make sure that quality is good, but you will more than likely get a great deal in these stores. Costco is awesome because you can also buy in bulk, which in the long run will save you more money! You can also check out Trader Joe's, they have an amazing selection of organic products at a smaller cost. One of the best options though is to go to your local farmer's market and make a day of it! Farmer's markets are a ton of fun, with so many different things to see and try and it is also great because you are helping support local farmers and going local is one of the best options when you are buying fruits and vegetables. Bulking up - One of the best tips for saving some money is to buy in bulk. This is going to save you so much more in the long run, and you also won't have to go shopping for some key pantry items as often. Now, not all goods can be bought in bulk but there are a lot that can be. You can get nuts and seeds in the bulk Isle, they take forever to go bad and also they are very good on the go snacks. (A DIY tip: if yo ego pumpkin picking, take the pumpkin seeds and roast them yourself... can't get more savvy than that!). Also, spices are a great thing topic up in bulk as well as herbs if you don't grow your own. Different kinds of flours are great to stock up on and also grains such as rice, oatmeal, and barley as these will probably be a staple in your diet. Also, buy dried fruit in bulk, it won't go bad for a long time and it is also a good on the go kind of snack. You could make your own dried fruit, but often times it is just easier to buy it since it can be a long process. A Couple of Tips When you decide to go vegan, it isn't going to be an overnight success story, you are more than likely going to hit a few bumps along the way which is normal when trying anything new. With that being said, here are a couple of tips to help you keep going: Stay Positive - If you are feeling like you are about to give up, just refocus and remember why you started your journey in the first place, something as simple as that can keep you going and re-motivate you. Also, don't think of it as all of the foods that you are missing out on but all of the new foods that you get to try... and remember there are sooooo many plant-based versions of the non-vegan dishes that you love. You really aren't missing out! Meal Planning - It is not always possible to be able to cook all of your meals at home, but the more you plan them out and cook at home, the less you have to worry. When going out to eat, unless at a vegan restaurant, there can be some things that you order that have sneaky animal products in them but if you cook and prep at home, you have control and know exactly what is going into your food. There is nothing wrong with going out to eat, other than it can get expensive if you do it everyday but f it something that you often do, you can still plan! An easy way is to look at the menu before hand and know what is there that you can order that is healthy and vegan, when going out it is easy to be swayed by the more indulgent choices, but try and save those for special occasions... remember just because it is vegan doesn't always mean that it is healthy! Another option that is a little more pricey but super convenient is using a meal delivery service, there are plenty that are out there that will portion your foods and make sure you are getting what you need and they will cater to your plant-based diet. Never fear, there are options!! Don't get Discouraged - You are more than likely going to mess up in the beginning and throughout your vegan lifetime, but there is absolutely nothing wrong with that. Everyone has to start somewhere and learn along the way. If you eat something that had butter in it, it won't be the end of the world. The best thing to do is just accept it and move on and maybe ask the next time someone has made something or is going to make something if there is anything in it that is not vegan friendly. You don't want to miss out on anything but still want to remain as close to your diet as possible. Fun Fall Recipes Pumpkin Spice Latte What you'll need: 2 tbs Pumpkin Purée 1/2 tsp pumpkin pie spice 2 cups of non-dairy milk (almond, soy or coconut) 1 tbsp maple syrup 1 tbsp vanilla extract Directions: - Combine all ingredients in a small sauce pan over medium heat and whisk until it starts to steam. -When steaming, slowly transfer the ingredients into a blender and blend for about 20 seconds. - When finished, pour a half cup of coffee of your choice and then pour the pumpkin mixture on top of it. - Enjoy every basic fall moment of your PSL!! Apple Cinnamon Oatmeal What you'll need: 1 cup oats 1/2 cup Ground Buckwheat 2 cups apple juice 2 cups water 1/2 apple diced Ground cinnamon to taste Directions: -Put dry oats and Buckwheat in medium pot over medium heat for about 6 minutes, you want them toasted. -Meanwhile, combine liquids and cinnamon in a separate sauce pan and heat until hot. -When hot, pour mixture into pot with the oats and bring to a boil. reduce to a simmer and stir occasionally. -Wait until liquid is absorbed and then serve. -Feel free to add the diced apple on top and more cinnamon! Fall Couscous Salad What you'll need: 1 1/2 couscous 1 tablespoon Olive Oil 1 diced shallot 1 fennel bulb, diced 2 1/2 cups butternut squash (peeled, seeded and diced) 3/4 cup cried cranberries 1 1/2 cups apple juice, reserve 1/4 cup of cooked juice 1/4 cups canola oil 3 tablespoons red wine vingegar salt and pepper Directions: -In a medium pan, bring water to a boil and add couscous. Bring back to a boil and then lower heat to medium, cook for around 8 minutes or until tender. -Drain in colander, set aside to cool in a mixing bowl. -In a large sauté pan, set to medium heat and add the shallot for 1 minute. -Add diced fennel and cook until soft. -Add butternut squash, cranberries and apple juice and cook for 15 minutes or until butternut squash is soft and the most of the apple juice has cooked down. -Season with salt and pepper, transfer mixture to bowl with couscous, and reserve the rest of the apple juice for the vinaigrette. -In small bowl, mix apple juice, canola oil, red wine vinegar and salt and pepper to tast. Add to the couscous and add parsley. -Let couscous sit for about 30 minutes at room temperature before serving. This allows the flavors to combine. Stuffed Bell Peppers What you'll need: 1 1/2 tablespoons olive oil 1 small diced onion 2 cloves minced garlic 2 tablespoons chili powder 2 tablespoons cumin 2 teaspoons paprika Salt to taste Pepper 1 15oz can back beans, rinsed and drained 3 cups chopped spinach 3 cups quinoa 1 15oz can diced tomatoes 4 bell peppers, cut in half down the center. Directions: -Preheat oven to 375 -Add oil to large sauté pan, add onions and cook until soft over medium heat -Add garlic, chili powder, cumin, paprika and add salt and pepper. Cook for 2 minutes. -Add black beans, spinach, quinoa, and tomatoes and mix together. Cook until heated through. -FIll peppers with the stuffing. Put in baking dish and cover with tinfoil. -Bake for 25 minutes. -ENJOY!! Happy Friyay! It's the start of the weekend!!! When I was little, the weekend = pancakes and it definitely still does for me but I need some lasting energy that'll propel me through the day and into the night. So, I go for these guys ^ ^ ^ Wow! Don't those look amazing?! Would you have guessed that they're actually pretty healthy? Containing lots of filling fiber and protein and healthy fats? And gluten free? And taste delicious? Too good to be true! Here's my easy recipe: 1 serving Dry Ingredients: 1/3 cup oats (blitzed until powdery) 1 scoop vanilla Vega protein (this is plant-based protein. If you're not that into protein powders, just use 1/2 cup oats instead 1/3 and mix in a little stevia, honey, or maple syrup) Wet Ingredients: 1/2 cup almond milk 1/2 cup water 1 egg white Now, just mix the dry and wet ingredients together and pour into an oiled pan on medium/high heat. I like coconut oil but you can use butter too! Flip when the side down is golden brown and there are little bubbles around the edges of the pancake. After flipping, check if that side is golden brown too and cut into the pancake with your spatula to see if the middle has cooked. This recipe makes about 3 regular sized pancakes. When I've cooked all my pancakes, I like to cut up half a banana on top and spread about a tablespoon of all natural peanut butter (love Whole Food's pb!) on each cake and melt a piece of 85% dark chocolate in between them. The peanut butter and dark chocolate provide healthy fats and make the meal more filling overall. For nutritional info, feel free to ask. Y U M ! Enjoy your pancakes and your weekend! Next on the agenda... Melanie's Ballet Flow class! I took it for the first time yesterday and loved how she combined yoga and ballet for a relaxing and toning class. The room was dimly lit and there was soft piano music playing. We started the class lying down and stretching out our limbs, taking poses like happy baby. Then, Melanie took us through a flow from standing into baby cobra and back into child's pose, waking up our bodies. She started off the ballet portion of the class with demi pliés focuses on each leg and then both, finally taking us into a grand plié and back up onto our tip-toes. The positions involved balance and focus; Melanie was the perfect guide, while also challenging us to shift our balance on to one foot or the other. After these positions, she took us through the flow again. Later on in the class, she added other challenging moves like chair pose, pictured above, to help tone the thighs and glutes. We went through another salutation and then into warrior two, with one leg forward and our bodies positioned towards the side of the room. She moved us from this yoga pose into another pose called goddess pose, which is also similar to a grand plié in second position! We completed the class with shavasana, resting pose, which was totally relaxing and rejuvenating. The class was a great combination of lengthening and strengthening poses. I left with better posture and in a better mood! Thanks Melanie!
Melanie's Ballet Flow class takes place at TADA on Thursdays at 6:30 pm. Hope to see you there! That's all for today! Have a wonderful weekend!!! XOXO, The BellaVita Team Having to run out the door in the morning is stressful and leaves little time for you to make a nutritious breakfast, let alone plan and pack a lunch. Here, we make it easy for you! Pack your lunch the night before with the help of this mini meal prep guide. What you need: 1 protein, 1 whole-grain, whole-wheat, fibrous carb, 1+ green(s), a little fat! You want a quarter of your meal to be protein, a quart carbs, and a half greens/vegetables Preparation ideas: leftovers! Or plan to cook a little extra at dinner. Or cook a large batch of food for your lunches for the rest of the week. There are so many ways you can go about your prepping. Protein ideas: Eggs, a chicken breast/thigh, 3 oz. fish like salmon or tuna, 3 oz. tofu, 0.5 cups lentils or beans. For the eggs, hard boiling takes little time, allows for less mess during eating, and can cook a large batch in little time. Baking, sautéing, or boiling your other protein options in some healthy fats like olive or coconut oil are healthy and relatively easy cooking methods. Carb ideas: Sweet potatoes! (they're my favorites), whole grain/wheat bread, 1 cup of brown rice, quinoa, freekah, barley... there are so many healthy, filling grains available for you to try. Boil the grains. Bake/boil the potatoes (7 minutes in the microwave also works). I typically put the bread in a seal plastic bag the morning of, so it doesn't get soggy with the rest of the food! Greens/Vegetables: Kale, spinach, arugula, zucchini, broccoli, I could go on and on. You can boil, steam, sauté, bake... whatever your heart desires. An easy and quick way to cook everything, is to consolidate your cooking, for example, bake your vegetables with the sweet potato and chicken. Healthy fats: simply by sautéing your food in a healthy oil, you provide yourself with the fats that will keep you full until your next meal. I love adding an avocado to my lunch, perhaps a tahini dressing... Remember, the fats in your dressing on your salad are what allow your body to absorb the greens' nutrients, so don't skip/skimp on it! Want some full meal ideas? My meal pictured above includes whole wheat bread, two eggs, sautéed zucchini, 2 tbsp. hummus, and a quarter of an avocado. Y U M. I also go for a spaghetti squash dish - baked for 30 min at 425 or microwaved for 12-16 min the night before. I scoop out some spaghetti squash and sauté it in olive oil with boiled shrimp and parsley. Easy! I'll keep you updated on my daily meal prepping for inspiration. So now you have your lunch, what about a quick and easy breakfast to grab on the way out the door?Next food on the blog are overnight oats so stay tuned! This Week at BellaVita On Thursday night from 6 to 9pm, join our friends at Skintology for their white night party July 14th from 6-9pm at Chelsea 181 7th Ave! Enjoy up to a 40% discount and bring a friend and you will both get another 10% off any special!! RSVP at info@skintologyny.com or call 212.989.6555. One Last Reminder: Don't forget to sign up for Quinn and Mikah's Saturday Zumba class at 12 pm; you don't want to miss a great opportunity to shake it with these upbeat, fun instructors! See you tomorrow! XOXO, The BellaVita Team Lesson: Drink Enough Water!
Did you know?
Many people simply forget to drink water throughout the day. The easiest way to remember is to carry around a reusable water bottle throughout the day that you can keep with you and refill. If you have a smartphone there are actually many apps that alert you to drink water throughout the day!” Daily Water” is the name of one of them (free in the app store!). Dehydration interferes with daily tasks, concentration and alertness. Make sure you are drinking enough water to stay focused and to help promote your overall wellness. Are you dehydrated? Some signs of dehydration include: dark urine, frequent bathroom trips, constipation, headaches, muscle cramps, heart palpitations, light-headedness and dry mouth. Personal Experience Almost a year ago I was waking up every morning with a migraine. I was always groggy and I was never ready to start my day or alert enough to perform daily tasks. It was really starting to affect the way I was living my life so I went to see a doctor. My blood pressure and heart rate were through the roof. I was referred to neurologists and cardiologists and after weeks of tests they finally figured out what was wrong with me. I was simply dehydrated! Immediately I started drinking water as soon as I woke up, before bed and throughout the day. I can honestly say this little change has completely changed and improved my life, and I have never felt as ready for anything as I do now. Jacqueline Corsini Studio Rep The food you eat is just as important to a healthy and balanced lifestyle as your workout routine. Make sure you’re getting the most out of the classes at BellaVita by trying these pre- and post-workout snack ideas. Make sure not to eat too close to class time, or you’ll find yourself uncomfortably full and unable to put all of your energy into the workout. For a cardio workout like Zumba, have something light like a banana or a serving of pretzels. The carbs will boost your energy and prepare you for the heart-pumping dance moves. After class, rehydrate with a delicious smoothie. You need to restore the water you lose from sweating, and a juice or smoothie is a quick and delicious way to do that. Grab a 25% off coupon for Just Salad and treat yourself to a fruity, nutritious, and refreshing drink. If you plan on taking a Pilates class, you definitely do not want to have a big meal beforehand; it will make it hard for you to utilize your core correctly, which is essential to Pilates. You will not need a lot of carbs because the muscle-toning moves do not drain glycogen stores as much as a high intensity cardio session. Try a spoonful of peanut butter (or try almond or cashew butter to switch things up) with celery sticks to fuel up on healthy fat, protein, and fiber before your workout. After class, help your muscles recover faster with blueberries mixed into greek yogurt. The combination of protein and antioxidants will eliminate waste products such as lactic acid and reduce delayed onset muscle soreness, or DOMS. You want to keep your snacks light for Yoga as well. Munch on a granola bar and some fruit for some protein and fiber to keep your blood sugar levels steady during class so you can fully relax without feeling dizzy or hungry. Afterwards, have a spinach salad with chicken or make yourself a shake with some fruit, vegetables and protein (greek yogurt is great). Try mixing an Eboost Spruce into your juice for an extra kick of nutrients and energy. Leafy green veggies can help lower levels of cortisol, the stress hormone, and improve your metabolism. Proper pre and post-workout nutrition is important to making sure you are going in the right direction toward your goals. Make sure to give your food time to digest before working out!Eating one to two hours before your class will allow you to put all of your energy into each Zumba routine, Pilates move, and Yoga sequence. It’s also important to fuel up correctly after class to give your body the nutrition it needs to repair itself. Keep these snack ideas in mind for your next class at BellaVita.
In Health, Jamie Studio Representative Good Morning Bellas and Bellos! I’ve heard some buzz lately about some upcoming Spartan races, and it is now my pleasure to announce that BellaVita will be partnering with Spartan Race! They are offering numerous races throughout the tri-state area, and we would love to help some of our members take up the challenge. AND we are going to be awarding a FREE race code to one of our dedicated members, stay tuned for more details on how to be the lucky racer! We’re happy to answer any questions you may have. Now to protein - every fitness fan's favorite macronutrient, and every vegan's least favorite topic of conversation. However, knowing how vital protein is to sustain the activity level of our clients, I think it'd be beneficial to discuss plant-based sources of protein that anybody (even college students) can afford to work into their diet.
This week I'll focus on the "meat alternative" types, I'm talking tofu, tempeh, seitan, etc. Each of these has their benefits as well as downfalls. Tofu is a complete protein which means that it contains all the essential amino acids, so the 13 grams of protein you get per 3 oz. serving are of the best quality. It's derived from soybeans, low in fat, high in calcium, and cholesterol free! Tempeh is also a soy based protein source, packing in tons of calcium and 5 grams of protein per ounce. It has a bit of a different texture, so its best to play around with it to determine how exactly you like it prepared! Seitan has bit more of a shaky reputation. For those with gluten allergies or sensitivities, stay away from this food as it's made solely of vital wheat gluten. Although, if you're down to devour some good old gluten, then seitan is a fantastic option. A 3 oz. serving of seitan has 21 grams of protein and only 4-5 grams of fat. Store bought seitan is typically higher in sodium, so to cut both costs and salt I would recommend making it at home. There are plenty of recipes online for all of these great foods! Next week I'll try to cover protein in plants and some of my favorite plant based protein shakes and bars. Be well, Cai Studio Representative Hello Bellas and Bellos!
While I was away, I hope you all were able to warmly welcome the spring season! The snow on Friday was a bit of a mixed signal (thanks, Mother Nature), but we can brush that off and hop into better, hopefully brighter days. I thought it'd be a good time to drop a couple tips to help you welcome this spring happily and healthily- Eat more plants! If any of you were considering, or already are, eating more plant-based meals, then this is the time to do so (but no pressure)! Lots of fruits and vegetables come into season in spring, like; beets, carrots, peas, arugula, cherries, strawberries just to name a few. Not to mention how much nicer farmer’s market outings will be when you aren’t freezing your fingers off. Side note - at BellaVita we’ve been really excited to get started on our acai bowl game, if you have any tips or recipes please feel free to share them with us! Drink up! As the temperatures climb (slowly), it’s important to remember to stay hydrated! Especially with how active I know you all are…. You can sweeten things up this season by adding strawberry slices to your water, you’ll be feeling pampered in no time. Also keep in mind that tea is good for many things, but be sure to keep an eye on your intake, as it also tends to dehydrate. We're offering EBoost to members now, for as long as supplies last. It's all all natural energy boosting supplement, it's gluten free, non-GMO, soy free, AND packs 150mg of caffeine per shot. Ask us about it next time you come by! Shake it off! It’s a great time to shake off some of our winter layers, and luckily BellaVita can help you do just that! A couple of Zumba classes and some sunshine and I promise you’ll be glowing in no time. To sweeten the deal a bit, we are also offering a special membership deal for the month of April; if you sign up for a 12-month membership, you only have to pay $59/month! That gets you unlimited fitness classes, your first Body Conceptions class for free, and so much more! Be sure to check out our website for more information. Finally, since March is wrapping up we want to let you all know that we are lining up a new course to start the first week of April! Keep an eye out for more information later. Be well, Cai BellaVita Studio Representative
Breakfast is the most important meal of the day! Here are many reasons why: 1) Speeds up metabolism: Some people skip it in an effort to shed pounds, save on time, etc. Well we have news for you! Skipping on this meal can make you gain weight. Studies have shown that skipping breakfast is linked to obesity. No matter what your goals are, breakfast can help you reach them. 2) Gives you energy: We all know food is fuel. Start every morning with breakfast for a great day ahead. It can help increase productivity, improve your mood, and concentration. 3) Lowers bad cholesterol: Research has proven that those that skip on breakfast have increased cholesterol which can lead to diseases and diabetes. 4) Controls cravings: Keep your cravings in check by diminishing that hungry feeling. Eating a healthy well-balanced breakfast helps you stay away from junk cravings later in the day! THE LIST GOES ON..... Breakfast is for both the strong AND the beautiful! Make sure your first meal is: HEALTHY, WELL-BALANCED, & NUTRITIOUS. Don't just eat anything, start your day off right with a balanced meal of protein, fat, and carbohydrates. Use the above image as an example:Turkey Sausage, Egg White, Whole wheat crepes, and avocado with onion & olive oil. YUMMY! Contact us to help you put together a nutrition plan for your lifestyle! We have a full team of experts ready to help. "Breakfast for both the strong, and the beautiful!" |
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