Did you know that March 26 is National Spinach Day?! Spinach is one of our FAVORITE vegetables and it is so easy to cook or eat raw in yummy salads. Not a spinach fan? I bet you might be after reading a few facts about this leafy superfood: 1. Spinach is loaded with vitamins and contains omega 3 fatty acids!
2. There are over a dozen flavonoid compounds in spinach that function as anti-inflammatory and anti-cancer agents.
3. Minerals in spinach help counteract our highly acidic diets.
4. It's very good for the eyes and bones! 1 cup of fresh spinach contains twice our daily vitamin K needs.
5. Choose only organic and very green looking spinach. And cooking spinach actually increases its health benefits!
[Adapted from Real Food For Life]
Check out our favorite spinach salad recipe (pictured above), and try it out today!
- Spinach as the base
- Red onion
- Feta cheese
- Topped with shelled pistachios and croutons (optional)
- Use an olive oil and red wine vinegar dressing or drizzle some Balsamic Vinaigrette
Guest Blogger Rachel Voris, proud mom and Beachbody coach!
Summer bodies are made in the winter, so let’s dive in! We’ve all heard, “drink eight 8-ounce glasses of water” each day... But where does that come from? Honestly, there’s no exact science behind this recommendation. It’s just a fair guideline because it’s an easy formula for people to remember. A better rule of thumb is to drink half your body weight in ounces of water. So, for example, if you’re 150 pounds, divide 150 in half, and you should be drinking a minimum of 75 ounces of water each day, and MORE if you’re exercising! If you’re less than 128, make sure to get that 64-ounces in at the bare minimum. Not a water drinker? Here are some tips to get you guzzlin’... (1) Use a straw! It goes down SO much easier with a straw. You don’t even have to pick up your cup. Just... keep... sipping! Before you know it, you’re at the bottom, and it’s time to fill’r up! (2) Track it! That’s right, there’s an app for keeping you on track with your water intake! Check out “WaterMinder” on the iPhone, or “Water Your Body” on Android. Or if you’re not a big app person, make a tally mark in your planner for every cup you drink, or set an alert on your phone, or watch, reminding you to drink every half-hour. (3) Shop for a cool cup! A new pair of sneakers gets you excited to workout, right? So a new water bottle will get you motivated to drink! Shop around... just like shoes, there’s a right “fit” for everyone. Personally, I like a 25-ounce bottle or cup with a straw.... Just fill it up 4-5 times, sip sip sip, and you’re body will be thanking you! (4) Add some flavor. It’s all the rage right now at restaurants, salons... everywhere you go, you find cucumber water, strawberry water, all kinds of combinations. Step aside, lemons... how about some watermelon-mint infused water? Talk about refreshing! Pick your favorite fruits, veggies, even spices... Toss them in, and enjoy! (For more delicious and healthy beverage ideas, check out our other post, Summer Hydration!) (5) Consider it an appetizer. Not only will this help you stay hydrated, but it could help you lose weight too! People who drink water before meals, and between cocktails, generally end up consuming less calories since they’re filling up on H2O. So, before you put anything in your mouth, make it a point to drink a tall glass of water first. Also, between courses, drink up again! Out on the town for a night out with your girlfriends?... Get a glass down in between cocktails. (I promise this will make you feel better in the morning too!) Now, go fill up that cup! And remember, every body is different, so test out these tips and tricks, and challenge yourself to drink more. As you do, take note of how much YOUR body needs to feel and look its best. CHEERS to a happy, healthy and well-hydrated body, hair, skin and even nails!
About the Author
Rachel Voris is a phenomenal mama and a rockin' Beachbody coach who loves to wear Sweaty Bands! Her strength and daily commitment to fitness inspire us every single day. Check our her instagram to connect with her!
Traditionally, heart disease has been considered one that affects men primarily, but the reality is heart disease affects men and women in the same proportions. In fact, heart disease is the leading cause of death for women in the United States.
February is heart month, so what better time could there be to shower yourself with love and commit to a more heart-healthy lifestyle?
Here are some ways you can show your heart the love this month!
Although most of us know we should eat healthier, we convince ourselves we are too busy to invest the time required in planning and preparing healthy meals. It’s time to change that mind-set. There are thousands of delicious, heart-healthy recipes out there you can prepare quickly and easily. Our heart-healthy Caprese salad recipe, for example, takes only five minutes to make and will no doubt become a favorite for lunch.
A quick online search will provide thousands of heart-healthy recipes for you to explore. Try adding one or two into your cooking rotation each week. You’ll see eating healthy doesn’t have to be a chore and probably find some new favorite foods.
Exercise is another area where most of us know what we should be doing but fall short in the execution. The American Heart Association recommends at least 30 minutes of exercise five times per week to improve cardiovascular health.
Many of us get caught up in thinking we have to join an expensive gym or go for a five-mile run for our workout to count as exercise. In reality, exercise is anything that makes you move your body and burns calories.
If you’re not ready to sign up for a gym membership, search for ways you can add extra movement to your daily routine. You could dance around the house while vacuuming. Make a couple of extra trips up and down the stairs when you’re doing laundry. Anything activity adding extra movement to your life will be good for your heart.
Habits such as smoking and drinking excessively can increase your risk of complications from heart disease, especially if you have any other conditions, such as diabetes or high cholesterol. To protect your heart, you should stop smoking and drink alcohol only in moderation. For women, it is recommended to have no more than one drink per day.
Once you change an unhealthy habit such as smoking, your body immediately begins the process of healing any damage inflicted. Give yourself the gift of health this Valentine’s Day and take steps to eliminate any of these damaging habits from your life.
Sleep is another critical factor in maintaining good heart health. Sleep deprivation and poor sleep quality can lead to a host of health problems, including high blood pressure, fatigue and metabolic problems.
Getting the right amount of high-quality sleep is essential to your overall health and is a key factor in keeping your heart healthy. If you struggle with falling asleep or staying asleep, you should try reducing your caffeine intake and establishing an evening routine that includes going to bed at the same time every night and eliminates the use of any electronic devices, including cell phones, tablets and television close to bedtime.
It’s important we demonstrate some self-love by taking extra good care of ourselves as women. Practicing good heart health habits will ensure you have the opportunity to live a long and healthy life! Also, check out our red bands this month and wear red for heart month!
About the Author: LaToya is an advocate for healthy living. She enjoys cooking up tasty, nutritious recipes and regularly practices yoga and Pilates. As a writer for eHealth Informer, she loves sharing her knowledge and inspiring others to live healthier lifestyles.
To cleanse or not to cleanse that is the question!
We are so lucky to have Rooted Juicery + Kitchen just a few minutes from Sweaty Bands Headquarters. We recently had a photoshoot at the Oakley location and thought it would be a great idea to chat about the cleansing trend. Rooted offers an in-store pick-up for a total juice cleanse. Interested? Read all about it below:Why cleanse?
According to Rooted, most of us don’t realize how many toxins we encounter every day. But, when you step back and think about all the pesticides, additives, chemicals and artificial ingredients that are in the food we eat and water we drink, it can be pretty overwhelming. Stress also creates toxins, something most of us feel weekly, if not daily! Toxic clutter builds up, clouding your body and mind, often leading to fatigue and poor digestion.
Cleansing helps us get rid of all of these unwelcome toxins. Drinking organic, cold-pressed fruits, vegetables and nuts is the best way to give your body a well-deserved rest from the stress and toxins your body encounters on a daily basis. By giving your digestive system a rest, you’re moving your energy away from breaking down food and giving your body the chance to focus on more important deep-cleaning tasks. And cleansing doesn’t mean starving yourself – every juice you’ll be drinking on your cleanse has nearly 3 pounds of produce inside and contains all of the vitamins and nourishment your body needs for the short period of time you’ll be cleansing.Top 10 FAQs about Rooted's Cleanse 1. What is a cleanse?
During a juice cleanse you’ll be consuming only raw, organic and living fruit and vegetable juices, as well nut milk and superfood shots, for a period of 1-5 days. This gives your body the opportunity to shift into detox mode, ridding the body of built up toxins and focusing on recovery and repair. We offer two different cleanse options, with one having slightly more fruit juices incorporated than the other. Our first cleanse is great for first timers, as well as those who are more physically active. Our second is great for juicing veterans or those who already eat a predominately organic, vegan diet.2. If I have a gluten allergy, can I cleanse?
Absolutely! We are gluten free. In fact, there is nothing added to our juice but juice! Absolutely NO additives and 100% vegan.3. How long can my juices last? How should I store them?
You should consume your juice within 3 days after you receive it. Unlike brands sold at the grocery store we never use HPP and our juice is 100% raw. Store your juice in your fridge. Never leave your juice out, as this can cause harmful bacteria to grow.4. What order am I supposed to drink my juices in? Does the order matter?
Yes, the juice is labeled and should be consumed in that order. The order in which you consume your juices directly effects how you absorb, assimilate, and digest nutrients.5. How many calories are in each cleanse?
Each cleanse offers between 900 – 1100 calories. Bear in mind that counting calories with raw foods and juice is not equivalent to the calories you count on a traditional diet of cooked and/or processed foods. Nothing is wasted here, as the body knows how to assimilate all the calories in raw live foods, whereas a regular diet of 2,000 calories for example, might only have about 1200 useable calories and the rest is “wasted” or stored as fat. We try to encourage our clients to move away from calorie-oriented thinking. 500 calories of live juice is NOT the same 500 calories as a bagel with cream cheese! Focus on the nutritional content as opposed to the calorie content; cleansing is more about nutrition and flooding your body with live enzymes.6. How much weight will I lose?
This is a nutritional cleanse designed to rest your digestive system and allow your body to eliminate toxins. If you do lose weight it’s just a happy side effect.7. How often can I cleanse?
Listen to your body. We recommend doing at least one 3 day cleanse 4 times a year, though some people find that cleansing once a day every week works well for them. There’s really no answer that’s right for everyone, so see what feels right to you.8. What are the benefits of the green juices vs. the fruit juices?
The main benefit of green juice is its alkalizing effect. Fruit juices are more astringent; essentially the fruit digs it up and the green moves it out. Think of how your eyes start to water and maybe your nose runs a little when you bite into a lemon – citrus is a wonderful natural expectorant.9. Is it OK to exercise while cleansing?
Absolutely! While we don’t recommend rigorous exercise, light to moderate exercise including yoga is recommended.10. Can I cleanse and eat food too?
The benefits of a cleanse will be lost if you eat solid food in addition to the juices. The idea of a cleanse is to only consume the juice so that your digestive system has time to rest. However, if you want to supplement your current diet with fresh pressed juice, it’s great for digestion and packed with vitamins and minerals.If a cleanse just isn’t your thing, have no fear! Rooted Juicery + Kitchen has the most amazing menu! All options are vegan and gluten free but there is not a single ingredient you will miss. Next time you are in town swing by Rooted for a Cincy Chopped Salad! You can find their entire menu here… http://www.rootedjuicery.com/ Xx, Donna Source: rootedjuicery.com Always check with your doctor before starting a cleanse.
Hello, Saint Patrick's Day! We can't believe that we are already half way through March! We decided to gather up a cute little Saint Patrick's day treat so you can make one tomorrow! It is one of the simplest and (of course) healthiest meals out there for Saint Patrick's Day! To make these Leprechaun Hats you will need: Cucumbers Yellow Bell pepper White Cheese (We used Provolone) Honey Small square cutter 1. Take your cucumber and cut one inch cylinders. One cylinder will make two hats. 2. Stand your cucumber cylinders straight up and cut down the middle. Lay them flat, cut side down. Those will be the tops of your Leprechaun hats. 3. With the rest of your cucumber cut some cucumber sticks, slightly larger than your cylinders. Those will be the lip of your hats. (cut a cucumber cylinder larger than your top hat cylinders. Cut those in half, and then cut to make cucumber sticks). 4. With your small square cutter cut a few few squares out of yellow bell pepper. 5. With a knife cut some strips of cheese. 6. Assemble the hats: You need half a cucumber cylinder, one cucumber stick, one yellow bell pepper square and one piece of cheese. This is where the honey comes into play! If you would like you can use a little bit of honey to keel the cheese and bell pepper together! And there you go!! Festive as can be!