All posts tagged: nutrition

Wellness Wednesday: Cuckoo For Coconuts

Coconut oil has been all the rage. While the health benefits and versatility of what it can do are impressive, I feel like it’s been done…we know it’s amazing and we understand what it can do for us. Seeing it everywhere made me think of where it comes from and if in fact the fruit itself is as impressive as the oil and water we see lining the shelves. After reading all about the coconut fruit, I found it to be just as fascinating as the counterparts we know and love. So here it is, my list of benefits I found useful and interesting about the coconut as a whole. Top 5 Benefits of Coconuts Minerals-consuming a cup of shredded coconut gives us a high % of our daily recommended servings of minerals manganese, copper, selenium, potassium, iron, phosphorus, magnesium, and zinc. Fiber-(this one surprised me) raw coconut is rich in dietary fiber! One cup of shredded coconut meat equals 7 grams of fiber which can help lower the LDL (bad) cholesterol in our bloodstream. Immunity boost-fats …

Fit Friday: Dining Out? 4 Simply Fit Rules To Stay On Track

It’s been a total whirlwind this week getting back into the swing of things after being away and catching up on Pilates training and work. I LOVE traveling and crave the inspiration and perspective it gives me but also enjoy coming back to a routine and being productive. All the eating out I was doing while traveling and celebrating with family and friends inspired me to do a little guide to eating out if you’re trying to keep things fit and trim for the upcoming bathing suit season like me. Eating out does not have to be a daunting thing and can be quite manageable if you are equipped with the right tools and information. So here it is, MSF guide to eating out. 4 Simply Fit Rules When Dining Out Plan ahead-if you know where you’re going ahead of time GREAT! This gives you some information on the menu and what is offered there. Skim the menu online or while you’re waiting to be seated so you can prepare yourself mentally and choose something …

Wellness Wednesday: 5 Reasons You’ll Go Maca For Maca

The Maca root is not something new and I touched upon it’s impressive benefits in an earlier post. To be honest I have only recently gotten into using it in my smoothies. When I discovered some of its amazing properties I wanted to spotlight it on MSF for those who are just jumping on the bandwagon and may want a little more info. It originated in Peru and is part of the radish family although it is commonly ground into a powder and consumed as a supplement or mixed into smoothies. The benefits of this root have been celebrated by ancient civilizations in Peru and used both as a preventative and in remedies by many generations. Below I’ve listed the top 5 benefits I found to be the most interesting and relevant to what we are looking for today. Top 5 Reasons You’ll Go Maca for Maca Vitamins & Minerals– it is loaded with B vitamins, vitamin C & E, calcium, magnesium, amino acids, iron, zinc and much more Energy shot– known to increase energy and stamina, …

Fit Friday: The 411 On Superfood Elixirs

While they are a convenient way to incorporate healthy additions to your foods, superfood powders and supplements can begin to resemble potions and elixirs if you don’t know what they’re for or what to do with them. It can be overwhelming trying to decipher trending superfoods and what their actual purpose or benefits are. To make it simple I included a little cheat sheet below of popular ones and how you can integrate them into your diet. Maca (Root) Benefits: increased fertility (both male & female), hormone balance, immunity booster, increase in energy, stamina, memory & focus Forms: root is ground into powder How to use: mix in smoothies, smoothie bowls or juice Cacao Benefits: excellent source of monounsaturated fats, vitamins, minerals, protein and other nutrients as well as rich antioxidant properties Forms: powder or nibs How to use: mix in baked goods, protein balls/bars, smoothies, smoothie bowls, oatmeal or on top of yogurt Spirulina Benefits: rich in chlorophyll (gets its energy from the sun), high in protein and a great source of antioxidants, B …

Fit Friday: Snack Attack Remedy…MSF Granola Recipe

Happy Friday friends! I have to say I am pretty ready to say hello to the weekend. It’s been a week filled with studying, practicing Pilates and of course the usual 9-5 job. No complaints here because I am BEYOND excited about the material I am covering in my teacher training and feeling more inspired every day, just a little tired 😉 I did leave some time this week to play around in the kitchen a little and created a yummy adaptation of a granola I was gifted by the chef we hired for my birthday dinner in Santa Barbara (shout out to Mark!). While his was RIDICULOUS, I am assuming it was not completely MSF-approved, because why would it need to be? But for those of us who would like to incorporate granola into our daily routine, I wanted to lighten it up a bit and fill it with nutritious ingredients. I included things such as cinnamon, Himalayan pink salt, and power seeds because by now you know how ride or die I am …

Wellness Wednesday: Top 5 Benefits of Vinegar

I’m not sure when I started, although I’m confident to say I’ve been doing it for at least two years. A shot of vinegar in my morning lemon water and dousing veggies or salad with the tangy goodness any chance I get. Vinegar can be an acquired taste and something you need to get used to (especially if you are not familiar with it’s assertive flavor) but I urge you to get on board…like now. Browse Pinterest, Google, or ask any relative and you are sure to find home remedies and claims of its intense healing or cleaning powers. Personally, I began to use it because I read somewhere it fights inflammation. I continued to have it in my daily water and put it on most everything after I researched the benefits further. No need for you to do that because as always I made it simple and am giving you the best ones I found, straight up no chaser. Top 5 Benefits of Apple Cider Vinegar Nutrient absorption-acetic acid in apple cider vinegar can …

Fit Friday: You Have My Heart 4 Ingredient Truffles

Happy Friday! Was it just me or did this week seem to DRAG? It could be because I am on my way out of town for a weekend away, or just because there’s been a lot going on. Whatever the reason, I am extremely grateful and in need of  a trip to one of my absolute favorite places. I will do a follow-up “recap” post with all the highlights. Stay tuned! Until then, I’m still in Valentines Day mode because…why not? Love is in the air and it’s been fun to see the romantic side of everyone. The other thing I can’t get enough of is all the holiday treats, especially the chocolate. Ugh the chocolate. Just because we’re on MSF doesn’t mean we have to miss out on all the decadent treats this time of year. Yes we’re trying to stay fit and mindful of our habits, but it’s important to maintain balance in everything. I like to incorporate something healthy in my treats (as you may have noticed) but also cook with as …