Category Archives: Nutrition

SUNDAY MEAL PREPPING

If I’m being honest prepping all of my meals for the week isn’t a usual for me, but since nutrition is something I am focusing on improving in 2015 I figured why not start now???

Rather than setting resolutions I set goals and never give up achieving them. I am a thorough believer that if you fail to plan you plan to fail. Speaking from experience there’s no way I could’ve stuck to the workout programs I’ve completed without planning my support accountability groups. Likewise, I know consistent healthful nutrition is key to success body, mind and spirit. I’m on a Paleo kick avoiding wheat, gluten, dairy, processed foods, etc. because when I intuitively listen to my body (and a food sensitivity test I took) I know these foods are harder to digest and drain my energy.

This 2015 I’m focusing on balance! Portion control with the guidelines from the 21 Day Fix is how I’m doing it. Want to join me? fill out the contact me form or reach out to me via email, fb, or Instagram. I would love for more like-minded people to join my support groups so we can hold one another accountable.

Back to meal prepping… I questioned myself while cooking why it is I’ve never commuted the fully prepping out my weeks and I realized it’s because most prepped meals I see people posting don’t excite me… At all. Lol. Eat your baked chicke with lemon juice all you want but this girl needs some spice and variety in her life. So that’s exactly what I did, with simplistic recipes too. /home/wpcom/public_html/wp-content/blogs.dir/260/57533696/files/2014/12/img_2638.jpgFrom left to right: Tuna with Greek yogurt, eggs, peppers and onion loaded with paprika, black pepper and crushed red pepper. Overnight oats with banana, cinnamon and pumpkin spice. Measured, washed and chopped romaine lettuce, grapes and spinach. “Fried” rice with egg whites, chicken, peas, cauliflower, broccoli, garlic and Brags Liquid Aminos. Lastly sautéed garlic mushrooms! Not pictured are measured Bison patties spiced and ready for grilling. Delicious right? I will alternate between the bison with mushrooms and romaine with the fried rice for dinner. I will on occasion have a glass of wine or a piece of dark chocolate and adjust my intake accordingly. Wanna know what else? There’s ZEROS guess work with any of this. I’m simply following the portion control containers by Autumn Calabrese’s 21 Day Fix. I will also continue my Insanity Max 30 journey and my regular yoga practice. I’m excited to enjoy my meals this week, lean out the next couple months and cook up a storm of new things next week. Stay tuned…

XoLex

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Wellness Accountability Challenge Requirements

JanuaryChallenge

Yayy I’m so excited to announce that myy January 1st Challenge is now LIVE! That means that the spots are readily available to snag. As always, I like to keep these groups small so we can remain FOCUSED on reaching our goals. Did I mention if you’re involved in one of my challenges you have the option each month there after to continue in my challenges if you so choose! On the left you’ll see all the goodness included during my challenges whereas the graphic on the bottom left dives into the extra goodies I throw in completely optionally.

Wellness Mentoring

Below you’ll find a video breaking down the 3 requirements in order to join my FB accountability groups:

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Leave a comment, msg me on Facebook or -mail me with any and all questions! Looking forward to kicking ass this new year and becoming a healthier & happier version of myself. It’s never too late to start. 🙂

xoLex

5 Day Jus by Julie Juice Cleanse

Jus by Julie 5 Day Cleanse

I decided to post a review of the five day Jus cleanse since most reviews covered are on the 3 day cleanse. I prefer the five days because I think it takes about 3 days to get situated and enjoy the process of cleansing. 3 days are certainly good for new cleansers however if you’ve done a cleanse in the past, I would definitely recommend challenging yourself with the five days.

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Before the Cleanse: I cannot recommend enough the importance of weening yourself off unhealthy habits i.e., eliminating meat, dairy, alcohol, caffeine, processed food, sugar and wheat. Simplifying your diet to consist of primarily plant based whole foods will make the cleansing process much more enjoyable.

During the Cleanse: Focus on self-love and follow your intuition. Your body and mind are releasing toxins while on a cleanse. You may find yourself irritable, having a short fuze or more tired then normal. These are all normal!!! Listen to your ego when negative thoughts arise and simply let them go.  Spend time in nature, meditate, get extra sleep (your body will want it during a cleanse), and drink half your body weight and ounces of water per day if not more! I also recommend daly self-massage (I do dry brushing in the morning and use sesame oil at night) and detox baths which I talk about in my Ayurvedic Cleansing Post.

Important things to note on Day 1 of your cleanse:Jus-by-Julie-Cleanse

Don’t plan on starting this cleanse the day your shipment is suppose to arrive. They estimated time of delivery ranges from 8AM-8PM. That being said, you can track the shipment information online but if it’s ETA is past 11AM I would wait to begin until the next day… That being said, day 1 is exciting! You get to enjoy 6 juices and if you’re like me new to each one! I enjoyed each jus. Your taste buds will change dramatically when consuming a mono-diet, cleanse, or plant based whole foods diet. Overly processed food we see so much today is loaded with sugar and chemicals making our taste buds are out of whack. The more ‘green’ you go, the better the taste becomes! I’m a regular juicer so my palate enjoys kale and the like. 🙂

Biggest Advice because I cannot reiterate enough: Drink lots of water, I drink 32 ounces right when I wake up (after brushing my teeth of course) and then rinse each Jus bottle and fill it up with water and drink after every jus. My second tip would be to ease into the cleanse. Third, get sleep! Your body is riding on toxins and this takes a lot of energy so you’ll need extra sleep the first couple of days on your cleanse. Fourth, take care of your SELF. What does this mean? Spend time in nature, turn off electronics after sundown, massage yourself, meditate, laugh, gentle twists/yoga, pray, read something uplifting, and recall all that your grateful for and finally make an effort every single day to smile.

After the Cleanse: Just as you eased in, easing out of the cleanse is an equally important aspect of having a truly successful cleanse. Adopting healthier habits then you had going into the cleanse will be very beneficial. You don’t want to shock your body with processed food, sugar, caffeine or alcohol. Try new recipes, get out your food processor, be thankful and enjoy feeling refreshed. You’re doing your SELF a favor by cleansing when the seasons change (fall and spring) but you’re also demonstrating to others the importance of self-care. Without even saying so, people will notice the shift in your energy and the new lightness you bring. With so many different cleanses out there, listen to what your body wants and you’ll be guided to the right path whether it’s an Ayurvedic cleanse, whole-foods cleanse, juice or smoothie cleanse, each of us have different bodily make-ups allowing each of our processes while cleansing to be unique. Enjoy the process, surround yourself in mantra, release and refresh.

xoLex

Internal Oleation: Setting the Stage for Cleansing

Internal Oleation is an ancient Ayurvedic ritual of taking ghee or flax seed oil (if you have high cholesterol) to provide internal lubrication and prepares impurities and toxins (ama) to be removed from the deep tissues through the gastrointestinal track of elimination.

ayurvedic-cleansing-with-ghee-430x550It’s important to note that while practicing internal orleation you eliminate all other fats so your body can fully metabolize the ghee/oil.

This is a pre-cleanse practice adding in stira sukka which is discovering the balance between effort and ease. The night before you decide to start oleation soak a small handful of black raisins in water over night. When you awake, discard water and blend in either a blender or food processor with ghee or flax oil, a small amount of hot water and add cinnamon or ginger to taste. Say a mantra, prayer, note your gratitude for this ritual, smile and drink!

Internal Oleation is recommended over the course of 4 days. Each day the amount of oil you consume increases! Take 2 tsp. on day one of the cleanse, 4 tsp. day 2, 6 tsp. day 3 and 8 tsp. day 4. In order to receive the full health benefits of the oleation it’s important you wait for ‘true hunger’ or a strong appetite to return before eating your first meal of the day. This is where intuition comes into play! In Ayurveda it’s important we give our digestion a rest. This is why 3 meals a day with little to no snacking is recommended.

In regards to receiving the most ‘bang for your buck’ while performing internal oleation is to simplify your cleanse! A mono-diet of kitchari is very traditional for Ayurvedia.10530879_742137855823745_4313188310103646190_n However, in our modern world today simply eating a whole foods plant based diet while eliminating meat, dairy, alcohol, caffeine, processed food, sugar and wheat you are bound to reap the benefits! Finally, my last note on the topic do not rush into this. Be kind to yourself. Cleansing should be focused on what you’re adding in rather than what you’re eliminating. Transition slowly to the mono-diet. Take your time and perform self-love daily through prayer, meditation, self-massage, light yoga, extra sleep, dry brushing, scraping your tongue or a detox bath. A cleanse shouldn’t be scary if you feel that way, slow down. If you do better your second week then your first- you’re doing it right. Good luck cleansers!

xoLex

What’s the big deal about Shakeology?

For starters, it’s said to be THE Healthiest Meal of the Day®. Every Day. I can vouch for this statement. Adding Shakeology into my everyday routine has benefitted my life in many ways.

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SO, you might be wondering, what’s in Shakeology?

Shakeology is so incredibly healthy, there’s no other single food item out there that can supply you with all the nutrients, vitamins, proteins, and minerals in the amounts you need the way one delicious shake can.

Why Drink Shakeology Every Day? It can help you:

  • Lose weight – especially if you replace a meal with Shakeology every day.
  • Reduce junk food cravings – drink it in the morning to enjoy this benefit throughout the day
  • Increase your energy and feel healthier.
  • Improve your digestion and regularity.

My Personal Experience:

  • Noticeable reduction of hunger and food cravings, I notice them creep in any time I go a day or more without Shakeology.
  • I found Shakeology help me sleep more restfully as my energy is higher during the day.
  • Decrease in bloating and gives me a sort of ‘light’ feeling
  • I make healthy deserts and treats with Shakeology. Sometimes I split the scoop and have 2 shakes a day!
  • Easy way to sneak in greens and other fruit/vegetables.
  • Endless recipes to never get bored of the same ol’ shake (However my go-to is almost always kale, almond milk and a nut butter)
  • I’m saving money AND getting important nutrients my body needs and wants the easiest way possible.

 

*When you purchase Shakeology through me, you’ll have instant access to my favorite recipes that go beyond just shakes! We’ll connect and keep in contact regarding your experience with Shakeology and how I can help you enjoy all of it’s benefits even further*

 

As always, contact me via. e-Mail for questions/concerns/details

http://shakeology.com/rockinyogii

xoLex

Purpose

1907280_10201863894185953_7462660021190716603_nWhether it be blogging, taking photographs, being a BeachBody coach, a student, or teaching yoga, I pride myself on always having a purpose for the things I do. The sole purpose of this website is to connect everything I have to offer in one single place. You will be able to find all of my social networks related to my talents all on this website. From yoga class updates to my BeachBody page to Twitter and Facebook everything will be linked here. I look forward to continue along this path as a life-long student of wellness, health and yoga. Here I will blog about my findings, experiences and other offerings I may have whether they be inspirational or motivational. Stay tuned for this site’s undying expansions and growth!

xoLex