New Year Best You Fitness + Yoga Retreat at Prana del Mar

I’m so excited for the NEW YEAR BEST YOU FITNESS & YOGA RETREAT at the beautiful Prana del Mar in Cabo, January 3-7, 2018. Details below! Email kaloo33@gmail.com for any questions or to reserve your spot! 
Additional Retreat Details:

Deposit: (Due by Sept 1, 2017)
Double Occupancy – $400
Single Occupancy – $500

What’s Included:
– Lodging / room accommodations for 4 nights
– Full use of all resort amenities – including pool, hot tub, sauna, stone labyrinth, desert gardens, hammocks, and more
– Transportation from/to Los Cabos airport (SJD)
– 3 gourmet, chef-prepared meals per day
– 3 workouts per day led by Brit & Kaleigh
– Morning meditation and book discussion
– Daily empowerment seminar
– Welcome cocktail reception
– Ladies roof deck wine night
– Pool party with cocktails
– Exclusive retreat swag bag
– Official retreat tank top

What’s not included:
– Airfare to Los Cabos International (SJD)
– Spa treatments
– Extra activities and excursions
– Additional alcoholic beverages (you are welcome to BYOB)
– Travel insurance (recommended)
– Gratuities for your guides

REGISTRATION STEPS
Step 1: Complete the registration form here: https://goo.gl/forms/WWh9AnVRNhDOi7hd2

Step 2: Pay your non-refundable deposit. Deposits, progress payments and final balance may be submitted via PayPal to britandkaleigh@gmail.com

Pumpkin Bread with Dark Chocolate Chips

 

About this time every year, my husband asks me to make pumpkin bread with chocolate chips. And every year he begs me to make the real thing because each time I’ve tried a “healthier” recipe, it turns out to be…well inedible. But I’ve finally found a recipe that was not only edible, but extremely yummy! This recipe uses coconut oil instead of vegetable oil, and has a small amount of sugar & flour  as well. The texture & flavor are amazing too, which has always been my biggest obstacle when making pumpkin bread. I guarantee you will be using this recipe every fall for years to come!

Ingredients:

1 cup canned pumpkin
1 large egg
1 tsp baking soda
3/4 cup brown sugar, lightly packed
1 cup whole wheat flour
1/2 cup oat flour
1/2 tsp nutmeg
2 tsp cinnamon
1 tsp pumpkin pie spice
1/4 tsp celtic sea salt
1 tsp vanilla extract
1/3 cup coconut oil (melted)
1/2 cup dark chocolate chips
1/2 cup vanilla greek yogurt

Directions: Pre-heat the oven to 350 degrees. Use coconut oil spray & oat flour to grease a bread pan. In a large bowl or mixer, stir together the pumpkin, greek yogurt, egg, vanilla, melted coconut oil, & brown sugar until well combined.

In a separate bowl, mix together the wheat flour, oat flour, nutmeg, cinnamon, pumpkin pie spice, & sea salt. Combine the dry ingredients with the wet ingredients until just mixed. Stir in the dark chocolate chips. Pour into the bread pan & sprinkle with additional chocolate chips if desired. Bake for 55-60 minutes or until a knife can cleanly go through the center of the bread. Store in an airtight container in the fridge for up to 4 days.

Community Yoga!

I love getting involved in the community! I think it’s a great way to share my passion of health, fitness, and yoga with as many people as I can. When I moved to Dallas last March, I decided to challenge myself to get more involved each month so that I could create a strong network of like-minded individuals. It’s been a lot of fun & it’s also a great way to give back. Here are a few community classes I’ve led over the past few months. If you have an idea for a community class, definitely let me know: info@kaleighwalker.com. Stay tuned for even more in 2016!

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Yoga with my fellow Delta Gamma sisters at SMU

lukesCommunity Yoga & Vim + Vigor Juice at Luke’s Locker Mockingbird

circle seven fiveYoga + Nutrition & Snap Kitchen goodies with the ladies of Circle Seven Five

Featured on Circle Seven Five Blog

 Circle Seven Five

Circle Seven Five

http://blog.circlesevenfive.com/post/133828039040/an-interview-with-kaleigh-walker

An Interview with Kaleigh Walker

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Last Sunday the #CSFpartygirls found themselves at WeYogi’s taking a class from nutrition coach and fitness instructor, Kaleigh Walker. Not only did we get to experience -many for the first time- a hot yoga class, but we got tips + tricks for staying fit this holiday season. (Yes please.) And, because we at CSF HQ found these tips so helpful, we figured we ought to share a few of our faves for those of you who couldn’t make the event!

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Top Three Tips to Keeping Fit for The Holidays:

1. When getting dressed for Thanksgiving, we usually retreat to spandex and oversized shirts. (Or, let’s be real, this is us everyday.) But, instead, wear something a little tighter fitting that you feel confident in. You won’t want to get too full and uncomfortably suck in all day if you come dressed to the 9′s.

2. Always bring a dish you know you would eat. Then, you can fill the majority of your plate with your healthy item, adding a couple other dishes as your sides.

3. Feel okay to be assertive. You can say “no” to people offering you more food or dessert.

Now that we have these noted to keep us trim the next month, be sure you check out Kaleigh’s different classes all over Dallas including WeYogi’s and Lync Cycling studio. You can find out a bit more about this blonde bombshell from our interview with her below:

1. Tell us about yourself! What you do, your husband, your home. Tell us anything fun that helps us know you better!

I was born & raised in Kansas, but moved to LA on a whim after college & lived there for 10 years. It was truly life-changing because that’s where I found my husband, yoga, spinning, & nutrition! I turned my passion for health into a career in 2008 & have never looked back. Currently I teach yoga, spin, occasionally dance, am a personal trainer & a nutrition coach. I’m so fortunate to have the opportunity to do what I love each & every day as my career – not many people get to say that. And I’ve loved how welcoming the Dallas fitness community has been to me ever since moving here in March.

When I’m not sweating, I love to spend time cooking & hosting dinner parties with my husband, Russell; traveling (I just got back from a trip to France!); interior design (We just purchased our first home & it’s been SO fun decorating it!); watching Kansas Basketball (if you’re into college basketball, you know why!); and spending time with our two puppies, Sadie & Lucy. I also have 4 nieces & 4 nephews, so it’s a lot of fun being an Aunt.

2. What did you do growing up an athlete? Does this reflect at all in your current workout regimen?


Growing up, I was a very competitive athlete & dancer. I played softball, basketball, volleyball, but was most competitive in golf! (I actually tied for first place in state my senior year of high school.) Dance was also a huge passion of mine, & I still dance to this day! (It’s the best workout ever!) I think both sports & dance built a strong fitness foundation for me & turned me into the hard-working, determined person I am today. They both taught me discipline, mental strength, confidence, the importance of hard work, & camaraderie. I also learned so much about motivating & teaching from my coaches & teachers that inspired me to return the favor & become a teacher myself.

3. What do you love most about nutrition? Have you always been health conscious?

So even though I was very active growing up, I had the worst diet ever! I grew up in a small town in Kansas, so the availability of healthy food was basically non-existent, plus my parents didn’t have the time or desire to cook very much. I grew up on fast food, frozen dinners or meals from a box, so I’ve basically had to start from scratch when it comes to understanding nutrition. After my first month or so of yoga classes in 2006 is when I really started to revamp how I approached food. I began to notice when I ate certain foods or drinks after yoga, I felt like garbage! So I’ve slowly created the dietary habits that seem to work best for me, which is mainly plant-based foods with a little bit of fish/seafood from time to time. I love getting creative with meals in the kitchen with my husband (he’s an amazing chef & we live about a minute from Central Market). And I especially like baking healthy dessert recipes – I’ve got a gluten-free oatmeal dark chocolate chip cookie recipe I’m obsessed with & found a yummy raw cake ball recipe made with chickpeas that is to die for. (Both are on my blog: www.kaleighwalker.com/blog)

4. What is the ultimate cheat meal- All nutrition and health out the window!


My favorite cheat meal would have to be cheese pizza with a chocolate chip cookie for dessert 😉

5. What is your favorite part about the holidays? Does your family have any fun traditions?

My favorite part of the holidays is spending time with friends & family! Now that I have so many nieces & nephews, it’s fun to see them open presents & get excited for Santa & Elf on the Shelf. My family always has a big Christmas Eve party with about 50+ people, so it’s always great to catch up with the people you haven’t seen for a while. And my husband’s family always has a big Christmas dinner on the 25th, so it’s been fun to add in his family’s traditions as well.

6. What are your future goals and aspirations?

I’m a huge proponent of goal setting, & have my 1, 5, & 10 year goal sheet up on my fridge so I can see it every day 🙂 My biggest goals include opening my own yoga + fitness + nutrition studio in Dallas & starting my own charitable organization that focuses on educating families on the importance of nutrition at a young age. Nearly half of the children in the U.S. are overweight or obese, so it’s a huge problem right now in our country that needs to be addressed! Stay tuned!

So, if you’re looking for a permanent fitness instructor, someone to kick your rear back into shape post-holidays, or someone to teach you how to lead a healthy lifestyle, this is your girl. We have absolutely loved the opportunity to know Kaleigh better and we know you will love her, too!  If you’d like to contact Kaleigh, her email is kaloo33@gmail.com.

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And P.S. … right now members of Circle Seven Five receive 25% off private or duo yoga or personal training sessions and 30% off one month of nutritional coaching with Kaleigh.

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Holiday Nutrition Tips

The Holiday Season has officially started with the conclusion of Halloween. The leaves are changing, the Christmas decorations are starting to appear, and the invitations to Holiday gatherings are being received. Even though this is such a joyous time of year for most, it can also be quite challenging for your health habits and waistline, so check out some easy to implement tips I shared with Circle Seven Five at a Nutrition + Yoga event recently on how to stay trim and slim over the Holidays.

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80/20 Rule: Allow yourself to enjoy indulging every now and then. Life would be so unfulfilling without doing so! When you eat in a balanced, healthy way 80% of the time, you don’t have to feel guilty when you do indulge the other 20%. Savor that piece of pie, mac & cheese, or extra glass of wine & then get right back on track!

Preparation is KEY: When you know you are going into a situation that could possibly lead to bad nutritional choices, do some preparation beforehand. If it’s at a restaurant, skim the menu & pick out a dish that you know will be the healthiest option & make a pact with yourself to order it. If you are going to a party, offer to bring a healthy dish that you know you will eat. My go-to is always a big salad! You can also eat a healthy snack beforehand so you won’t be starving when you are tempted with all those holiday dishes!

Be Assertive: Just because someone offers you a drink or dessert, don’t feel obligated to take it. I know you don’t want to seem rude, but your own health goals are important, so I give you the permission to be high maintenance!

Get Creative with Healthy Recipes: I recently hosted a Halloween party & loved the challenge of creating appetizers that were not only yummy, but healthy. My guests loved them & couldn’t believe how good the healthier versions tasted! Pinterest & many bloggers out there have so many healthy alternatives to our favorite holiday comfort foods, so do some research or check out my blog for some of my favorite dishes!

Be Present: We are often doing 80 different things at once when we are eating a meal. Try to slow down & really be mindful & aware of what you are putting into your body each & every time you eat. This is especially true when we are at holiday gatherings & tempted with those calorie-laden dishes!

Fill Your Plate with Veggies: Veggies are a great source of fiber, which provide that feeling of fullness or satiation. I like to think of veggies as my main dish, with everything else being a side dish.

Be The Last in Line: When going through a Holiday Buffet, the first few people get to see the dishes in their perfect, appetizing state. If you go last, the food loses some of that beauty & appeal, so some of those dishes might not seem quite as appetizing.

Don’t Wear Spandex: Let’s be honest – when you wear a sexy, form-fitted outfit, you don’t want a full-bellied pooch after eating too much at the buffet table! It’s one, sure-fire way to avoid over-indulging!

Use a Smaller Plate: A salad plate or even a large napkin is the perfect way to keep your portion sizes smaller.

Moderation, Moderation, Moderation: The holiday pounds don’t come on because you had a couple of bites of dessert, they come on when you overindulge. When you do decide to eat something that you know is not the best for you, think moderation! It takes about 500 extra calories per day (or 3500 per week) to gain one pound, so consider that when making choices!

Be Careful of Beverages: Alcohol can inhibit our decision-making skills (in more ways than one!) & make us feel hungrier. Plus those holiday-inspired cocktails can have hidden calories, so go easy on the egg nog! (Which has around 340+ calories per cup)

Stay Hydrated: Often times our minds think we are hungrier than we are because we are dehydrated. Make sure to drink an ample amount of cold, filtered water throughout the day as it can boost your metabolism by up to 30%! Add in some fresh-squeezed lemon – it slows digestion!

Bring Mints, Gum, or Your Toothbrush: Whenever I know I am full or shouldn’t eat anymore, I pop in a piece of gum or go brush my teeth to help prevent me from revisiting the buffet.

Be a Helpful Guest: Offer to help do dishes or serve drinks at a holiday party, that way you aren’t as easily distracted by a second trip to the buffet.

Don’t Be Too Hard On Yourself: Sometimes when we veer off track, we give up! We say “Screw it! I’ve already had two cookies, what’s four more!” Don’t allow yourself to get into that mindset. We aren’t perfect – but when we do mess up, we have to accept it & start over. If you happen to overindulge, allow your next day to be lighter & cleaner & just remind yourself how great you feel & look when you do eat right!

No Crash Diets: If you’ve had a few days of poor food choices, don’t think a crash diet will counteract your decisions. When you starve your body of the food & nutrients it needs to function, it will start to slow down your metabolism & hold onto whatever it has (including fat!), so it’s best to maintain your normal, clean-eating & exercise regimen as soon as you can to get back on track.

Out of Sight, Out of Mind: Bottom line – if it’s not in your house you’re not going to eat it! I know it’s hard when friends give cookies, chocolate, or candy as gifts, but it’s better to enjoy a few bites & then share it with co-workers or neighbors. Share the love!

Plan Time for Exercise: No matter how busy you get, stay committed to your exercise regimen! It will not only help you maintain your weight, but it will help alleviate the added stress that can happen over the holidays. If you overindulged the day before, try to add in an extra 30 minutes of work the next day to compensate.

Stay Well Rested: Studies have shown that a bad night’s sleep = cravings for bad foods! Our bodies are trying to supplement the lack of sleep with added energy in the form of calorie-rich foods.

Take a Probiotic & Digestive Enzymes: Take a Probiotic before going to bed to help with digestion, elimination, gut health, & immunity! A Plant-based Digestive Enzyme is also a great supplement to take whenever you eat a heavy meal or foods you don’t normally eat.

Take the Focus off Food: I know the Holidays are a time to celebrate friends & family, but try to find different ways to enjoy time together that doesn’t center on meal time. Make wreaths, go on a tour of decorated homes, do a Holiday 5k, decorate the Christmas tree or make homemade ornaments, sing Christmas Carols, go to a holiday movie, literally the list is endless – just think outside the box.

Yoga At The Workplace

Prior to launching my career in Health & Wellness in 2008, I worked in Entertainment PR for about 4 1/2 years. I sat at a desk each & everyday, sometimes for up to 15 hours! I was stressed, tight, stiff, anxious, & eating crappy foods which definitely affected my mood & my quality of work. Luckily I found yoga, but there were a lot of days when I couldn’t make it to a class on time. What I wouldn’t have done to have had a yoga instructor teach at my office on a regular basis! That’s why I LOVE having the opportunity to bring YOGA into the workplace. I’ve done it with several different companies & the results have been so gratifying. I’ve had the opportunity to work with individuals who would have NEVER attempted or even been exposed to yoga if it hadn’t have been offered by their employer. To see how important that short yoga class became each week to so many individuals made me realize that everyone stuck in an office needs to be stretching, breathing, unplugging, strengthening, and moving multiple times throughout their work day in order to feel & perform at an optimal level. So even though I only see my corporate clients once or twice a week for a full class, I make sure they know what stretches will feel best when they’ve been sitting too long or feel stiff or lethargic. Below are a few of my favorites!

If you are interested in having YOGA or a NUTRITION workshop at your workplace email me for details…you won’t regret it: info@kaleighwalker.com.

STANDING FORWARD FOLD: This is a very calming posture & is great for stretching the whole back side of your body – especially the hamstrings & low back. Option to interlace your fingers behind your low back & lift them overhead for a shoulder/chest stretch. Also, I sometimes like to interlace my fingers behind my neck & gently pull my head down for a cervical spine stretch. I suggest holding this stretch for 30-60 seconds…maybe even longer if you are extra stressed! 😉

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SEATED TWIST: You can do this stretch without even getting up from your chair. I do it all the time when I’m at my computer or in my car. It’s a great way to stretch your spine, wring out your organs, & stimulate the digestive system. Remember on your inhales lengthen the torso up, exhales twist deeper. Hold for about 4-6 breaths on each side.

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STANDING OR SEATED SIDE STRETCH: It’s important to stay lengthened through the sides of your waist to help with your posture. I notice this stretch always makes me feel more energized & allows me to breathe deeper! Hold the side stretch for about 30 seconds on each side & make sure to take long, deep breaths.

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STANDING OR SEATED FIGURE FOUR: When we sit for extended periods of time, our hips become VERY tight. This particular stretch opens up the outer hip, particularly the piriformis muscle. If you are seated, fold over your leg until you feel the deepest stretch. Hold for 1-2 minutes on each side. If you are standing, hold onto your chair or edge of your desk & sit back as low as you can holding for 30-60 seconds. (The standing variation is a little more strength oriented, so it’s not held for quite as long.)

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L-SHAPE STRETCH: My husband LOVES this stretch because it really opens up the spine all the way down the backs of the legs. The intensity of the stretch obviously depends on your flexibility, but everyone can benefit! Also, if a standing forward fold is a bit too intense for you, this one might be more comfortable. Hold for 1-2 minutes.

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HIP FLEXOR STRETCH: This is one of my FAVORITE stretches because I am really tight in my hip flexors & psoas muscles. If you sit a lot, run, spin/bike, you’re a dancer, or stuck in traffic often, you most likely are too! There are a few options on how deep you want to go in this particular pose, mostly depending on your work clothes & work environment. 🙂 Hold the stretch for about 1-2 minutes on each side.

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My Favorite Veggie Sides

I am actually a person who loves eating my veggies! However, sometimes I do get bored with raw or steamed vegetables – as I’m sure you do too. So I’ve found some easy, creative recipes that I make all the time that will keep you from getting too bored with this important & sometimes bland food group. So check out the recipes below & ENJOY!

Broccoli with Garlic & Red Pepper Flakes

  • 1 bag of broccoli florets (or 1 head cut into florets)
  • 1 Tbs. Extra Virgin Olive Oil
  • Celtic Sea Salt & Ground Black Pepper to taste
  • 1/2 tsp Red Pepper Flakes
  • 1 large clove of garlic (minced)
  • Freshly-squeezed lemon juice to taste

Directions: Preheat oven to 450 degrees (I like to use my toaster oven because it’s quicker to heat up!) Toss the broccoli florets with the olive oil, red pepper flakes, minced garlic, celtic sea salt & black pepper. Bake for about 15 minutes or until desired tenderness. Squeeze desired amount of lemon juice over the top & enjoy!

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Roasted Cauliflower with Cumin & Paprika

  • 1 bag of Cauliflower florets (or 1 head cut into florets)
  • 1 Tbs Extra Virgin Olive Oil
  • 1 tsp Chili Powder
  • 1/2 tsp Paprika
  • 1 tsp Ground Cumin
  • 1/4 tsp Celtic Sea Salt

Directions: Preheat oven to 450 degrees. (I like to use my toaster oven because it’s quicker to heat up!) Toss Cauliflower florets, olive oil, chili powder, paprika, cumin & salt together. Mix well. Bake for 20 minutes or until desired tenderness. Serve & enjoy!

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Roasted Carrots with Thyme

  • 12 Carrots (stems/ends cut & cut in half length-wise)
  • 1 Tbs Fresh Thyme
  • 3 Tbs Extra Virgin Olive Oil
  • Celtic Sea Salt & Ground Black Pepper to taste

Directions: Preheat oven to 400 degrees. (I like to use my toaster oven because it’s quicker to heat up!) Drizzle the Olive Oil on the carrots to coat. Season the carrots with Thyme, Salt & Black Pepper. Bake 35-40 minutes or until desired tenderness. Serve & enjoy!

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Burnthis: OrangeTheory Fitness Review

Are you into circuit training but don’t want to pay big $$$ for a Personal Trainer? Then you should totally try out OrangeTheory Fitness. Their studios are popping up all over the country, and your first session is FREE. Check out my Burnthis studio review of the Brentwood location:

http://sweat.burnthis.com/studio/orangetheory-fitness-brentwood-la-circuit-training-studio

OrangeTheory

There have been a lot of circuit-style workouts launched as of late, but OrangeTheory Fitness takes it to an entirely new level. Not only does the studio have top-notch equipment and expert fitness coaches, but each student is provided with their own heart rate monitor to track their progress throughout every workout. We got the lowdown from our perfectly-toned instructor who encouraged us to remain in the “Orange Zone” for a good portion of class so as to boost our metabolism and continue burning calories 24 to 36 hours after our workout. The large monitors displayed throughout the studio made it easy to keep track of our “zone” progress, and also gave us that added push to work harder for the extra calorie burn! However, we didn’t need that much added motivation as our instructor did a fantastic job of giving individual encouragement to everyone multiple times throughout class.

We started with several timed, full-body circuits, repeating multiple strength-based exercises as many times as we could. For the cardio-portion of class, we then alternated between the treadmill and rowing machine, really bumping up our heart rate! What was great about the workout was that every person can choose their own level of difficulty, making the workout accessible to everyone. So no matter what fitness level you are, you can still feel accomplished, stronger, and more energized after every workout. We certainly did!

10 Reasons Why You Should Avoid Dairy

I’ve never been a huge dairy consumer, but I do enjoy the occasional slice of cheese pizza or ice cream. However, my outlook on the effects of dairy have drastically changed as I’ve continued to educate myself, especially after reading “The China Study” by T. Colin Campbell. Here are the top 10 reasons why I try to avoid dairy as often as possible. Hopefully they will also persuade you to reconsider your intake of this controversial food.

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1. Dairy is highly ACIDIC – Dairy is naturally highly acidic when consumed by humans. When you consume highly acidic foods, a lot of inflammation occurs in the body. Inflammation is actually the body’s attempt at self-protection, the aim being to remove the harmful stimuli. Inflammation can be experienced in the form of headaches, body aches, chronic pain, Rheumatoid Arthritis, MS, Allergies, some Cancers, Heart Disease, and Alzheimer’s to name a few. So why would you consume something that causes your body to react in such a way?

2. Dairy actually promotes OSTEOPOROSIS – When you drink milk or consume any dairy product, the body recognizes it as highly acidic, just like any other animal protein. In order to bring the body back into a more alkaline state, our digestive system pulls calcium from our bones to neutralize the acidity. What does that mean? Well, less calcium in the bones = more fractures and the promotion of osteoporosis. In fact, according to the Nurses’ Health Study dairy may increase risk of fractures by 50 percent. So if you are worried about keeping your bones healthy, you should be consuming calcium-rich foods such as dark leafy greens, almonds, sunflower seeds, sesame seeds, oranges, and figs – A supplement is not a bad idea either. But the most important thing for bone health is actually Vitamin D (15 minutes of sunshine everyday!)

3. Most dairy contains ANTIBIOTICS, PESTICIDES, & HORMONES – We’ve all heard the term, “You are what you eat!” Well when you eat cow-based products, you are most likely consuming antibiotics, pesticides, and hormones. To keep up with the demand for dairy in the U.S., cows are injected with growth hormones and steroids to make them grow unnaturally larger to produce more milk and beef. Because of the inhumane living conditions in most dairy plants, cows are also injected with antibiotics to prevent the spread of disease. And lastly, the corn, soybeans and wheat given to the cows as food contains pesticides. So when we consume dairy products, we are definitely eating more than we bargained for.

4. Dairy has been directly linked to CANCER – As I mentioned earlier, “The China Study” by T. Colin Campbell, is a fantastic read if you would like to know more about the studies conducted linking dairy to cancer growth, especially prostate and testicular cancer, as well as breast and ovarian. In his particular study, Dr. Campbell found that he could actually turn the growth of cancer cells on and off by raising and lowering doses of casein, the main protein found in cow’s milk. Scary stuff! Other research concludes that dairy consumption leads to increased levels of insulin-like growth factor I (IGF-1) in the bloodstream, which is a potent stimulus for cancer cell growth. There have also been studies linking high calcium levels in dairy, and galactose, a component of the milk sugar lactose, as reasons to why cancer risk increases.

5. Dairy promotes MUCUS, PHLEGM, and ACNE – Casein, the naturally occurring protein in dairy products, can promote the formation of mucus and phlegm. It can also make existing mucus thicker in your nose and sinuses, leaving you completely congested. It may also cause a runny nose or the ever annoying post nasal drip. When it comes to acne, much of the milk that we drink is produced by pregnant cows and contains high levels of hormones that can send oil glands into overdrive. Progesterone, insulin-like growth factor (IGF-1) as well as compounds that the human body turns into dehydrotestosterone (DHT) are passed on to the milk, which can aggravate acne as well.

6. Our bodies were not designed to easily digest LACTOSE – Do you ever get a gurggly tummy, acid reflux, or bowel issues after you consume dairy? Well you are not alone! About 75 percent of the world’s population is genetically unable to properly digest milk and other dairy products — a problem called lactose intolerance. Why? Because the majority of humans naturally stop producing significant amounts of lactase — the enzyme needed to properly metabolize lactose, the sugar in milk — sometime between the ages of two and five. In fact, for most mammals, the normal condition is to stop producing the enzymes needed to properly digest and metabolize milk after they have been weaned. Our bodies were just not made to digest dairy on a regular basis after infancy!

7. Besides HUMANS, no other animal/mammal on earth drinks milk from another animal/mammal – Have you ever seen a dog latch onto a mama cat for her milk? No. And if you did, you would probably be like OMG what is going on? So why do humans think it’s okay for us to consume another mammals milk? As I’ve already stated, humans bodies were just not designed to easily digest and assimilate lactose. Another point to consider is – imagine a calf. It drinks its mothers milk to grow into a large, hefty cow. What do you think will happen when you consume a lot of milk-based products? Just saying!

8. The DAIRY INDUSTRY and GOVERNMENT are the ones paying for the “GOT MILK” campaigns – Did you know that between 1995 – 2012, $5.3 BILLION tax dollars went to subsidizing the Dairy Industry? It’s quite sickening, but yes, our government pays farmers to over-produce milk. The government and dairy farmers want to make sure U.S. residents are consuming all of the excess dairy, so they advertise and market the heck out of it. Hence the clever “Got Milk?” campaigns encouraging you to eat more milk-based products and “do your body good.” They also have encouraged processed food manufacturers to add more cheese into its products – such as the Cheese-stuffed crust pizza at Pizza Hut or Kraft Four Cheese Macaroni and Cheese Bowls. They could care less about the health consequences, it’s a business and it’s all about making money.

9. Dairy is full of SATURATED FAT –  Dairy and animal products are the top foods containing saturated fats. As you may know, a high intake of saturated fats are directly linked to high cholesterol, high blood pressure, heart disease, obesity, and stroke.

10. Dairy is known to cause ALLERGIES & CHRONIC HEALTH ISSUES – Do you suffer from sinus problems, ear infections, allergies, eczema, Type 1 diabetes, chronic constipation, asthma, IBS, anemia, or migraines? You might want to consider eliminating dairy from your diet for a couple of weeks and see what happens. When your body exhibits signs of distress, it’s usually trying to fight off something that it doesn’t want in it. Because dairy is one of the top allergen-causing foods, it could very well be the culprit to a wide array of health issues.

So what can you eat in lieu of dairy? Don’t worry! There are some fantastic alternatives out there for ice cream, cheese, milk and yogurt! I suggest you try almond milk and coconut milk products, as well as nut-based cheeses. They are delicious and a much healthier choice to “do your body good” 🙂

 

Cycle House LA Studio Review on BurnThis

Checkout my BURNTHIS review of the amazing cycling studio, CYCLE HOUSE LA! I highly recommend you try a class!

You might just run into Madonna…

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http://sweat.burnthis.com/studio/cycle-house-la-spin-studio

We have heard amazing things about Cycle House LA, and we are not just talking about the incredible workout said to burn 500-1000 calories, but also the studio’s mission to improve our world. Upon arriving, we could immediately sense the community vibe with the quaint outdoor seating area. Complete with potassium-rich bananas to munch on before or after class, it was the perfect setting to meet our fellow riders.

We were greeted by the friendly staff who immediately made us feel comfortable by giving us a quick tour of the studio and a bike tutorial. We loved the “green” aspect, using wall-size chalkboards versus printouts for class times, pricing and inspirational quotes, as well as the complimentary filtered alkaline water. Most impressive? Cycle House donates two meals for every class purchased to feed a person in need. How amazing is that? You not only feel good physically, but feel as though you are making an impact on a larger scale.

The added motivation, coupled with the bumping hip hop tunes got us inspired to work hard! And we definitely needed that added push because as soon as the lights were dimmed, we could sense our instructor meant business. Right away she pushed us to our max, encouraging us to dig deeper and never give up. This class was not just about burning calories, but about finding out what you are made of.

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