Monthly Archives: July 2017

July 31, 2017

Get Moving

Healthy Living Made Simple: Summer Edition

Do you want to start living a healthier lifestyle, but you have no idea how to take that first step through the door?  For many, it can seem daunting trying to figure out where to start. Additionally, just going to the gym without any sort of direction can be incredibly overwhelming.  Like many time-consuming activities, the best way to start an exercise regimen is by easing into it with baby steps.  Here are a few things that you can do to begin living that healthy life.

Did you know that you don’t always need a machine to get a good light workout?  Sometimes all you need is a good surface and some space.  If you do not have the budget, or the time for the gym in the morning, then lay a mat out in your kitchen or living room, and do a few quick and easy exercises in front of your television.  During commercial breaks, do about 10 to 12 reps of squats, crunches, planks, and push ups.  Then, once your body has eased into it, increase it to about 15 reps, then 20.  One you get moving, you won’t want to stop.  Just make sure you have water with you at all times!

Another helpful tip is to be conscious of the decisions you make in the morning.  When you go to work, take the stairs instead of the elevator.  If you’re in too much of a rush for a full breakfast, reach for a granola bar or a piece of fruit rather than that leftover donut.  Put almond milk in your coffee instead of dairy creamer.  When you start your day with a healthy choice, it can create a domino effect that inspires you to continue to make healthy decisions throughout the day. Eventually, one day of healthy choices will lead to a week of healthy choices, and soon enough, it will become a routine.  

Get moving – Kayaking: In the summertime, it is so important to take advantage of the outdoors.  Living in New York, we are lucky enough to be near many different bodies of water, such as the Hudson River, the Finger Lakes, and of course, the beautiful Atlantic ocean.  Swimming has always been a popular activity among the public, and there is nothing quite like a beach day with your friends or family.  If you’re looking for something a little less social, and more substantial to your workout routine, then you may just want to look into kayaking.  

Kayaking is an excellent activity in the summer that involves using your upper body to paddle your craft through a body of water.  It is relaxing, low-stress, and an excellent workout for your arms, chest, back, and shoulders.  Not to be confused with a canoe, a Kayak is an enclosed boat that involves using a double-bladed paddle rather than a single-bladed one.  Most Kayaks have room for two people, but it is almost always the case that only one person does the paddling.

If you want the full workout benefits of kayaking, try to aim for about 500 strokes per mile.  Start out nice and slow, pushing your paddle as far as it can go.  Make sure your back is straight, and that you are sitting upright.  Kayak’s are narrow, so if you do not have proper balance, your vessel may tip over, and send you underwater.  You also have to make sure that you are holding your paddle properly.  One of the sides of the paddle is more concave than the other, so make sure that that side is facing you.  Finally, have a desired destination.  It can be as simple as the other side of the body of water you’re in.  If you are feeling a bit more daring, go a little further.  You may just discover something new.

If you live in New York, then you are in luck because there are a number of places that offer lessons and tours in Kayaking, such as at the Hudson River Park, Van Cortlandt Park, and Pier 40.  A lot of these places offer their services for free too, so there is no excuse to not try this fun sport while the summer is still in session!  

July 31, 2017

Bon Appetit – Food Find

Food Find: Jackfruit

 

 

 

 

 

 

 

Large and in charge, the jackfruit is the largest tree-growing fruit with the ability to grow up to 100 pounds! Located in Southeast Asian countries such as Thailand, India and Bangladesh, the Jackfruit tree is a plentiful and versatile fruit. The beauty of this nutrient dense food is its ability to absorb whatever flavor it’s cooked in, much like tofu, and can even be used in both sweet and savory dishes.

The jackfruit is truly a jack of all trades when it comes to nutrition! The super-fruit contains high amounts of magnesium, calcium, vitamin B6 and fiber. So, while the fruit may look unlike any other fruit we have here in the United States, consuming it offers the benefits of boosted immune function and digestion, reduced risk of cardiovascular disease, and it can even help prevent osteoporosis. Jackfruit also contains plenty of antioxidants and phytonutrients, that help rid the body of free-radicals and help fight off certain cancers. The jackfruit, because of it’s versatility and array of nutrients, is a perfect meat substitute for vegans and vegetarians [Interested? Check out our Recipe of the Month].

Looking to try on the Jackfruit for size? Head over to your local H-mart or any Asian market to pick out a fresh fruit or find a canned version to make the cooking process a little easier. Keep in mind that jackfruits can be used for much more than just a meat substitute; they can also be used for soups, chips, flour, and even ice cream! Feel free to get creative with how to use this superfood– there’s plenty to go around!

https://draxe.com/jackfruit/

http://www.epicurious.com/ingredients/facts-tips-recipe-ideas-jackfruit-vegan-miracle-food-article

 

July 31, 2017

Recipe of the Month

BBQ JACKFRUIT SANDWICHES WITH AVOCADO SLAW

This super easy recipe uses jackfruit as a healthy alternative to meat! You can even replace the buns by using lettuce wraps and it only takes half an hour!

Prep Time: 5 mins

Cook Time: 25 mins

Total Time: 30 mins

 

 

 

Ingredients:

BBQ JACKFRUIT

  • 2 20-ounce cans young green jackfruit IN WATER
  • 1/4 cup BBQ seasoning (2 Tbsp brown sugar + 1 tsp paprika + 1 tsp garlic powder + 1/2 tsp salt + 1/2 tsp pepper + 1/2 tsp chili powder)
  • 3/4 cup BBQ sauce (ensure it’s vegan) + more for topping

AVOCADO COLESLAW (optional)

  • 2 cups shredded cabbage + carrots (Trader Joe’s has a great cruciferous veg mix)
  • 1/2 ripe avocado
  • 1 Tbsp maple syrup (or sweetener of choice)
  • 1 lemon or lime, juiced
  • Salt + pepper to taste
  • Water to thin

FOR SERVING

  • 4-6 whole grain vegan buns (GF for gluten-free eaters)
    • Instead of buns, you can opt for lettuce wraps!
  • 1/2 cup roasted salted cashews

Directions:

  1. Rinse, drain, and thoroughly dry jackfruit. Chop off the center “core” portion of the fruit and discard. Place in a mixing bowl and set aside.
  2. Mix together BBQ seasoning and add to jackfruit. Toss to coat.
  3. Heat a large skillet over medium heat. Once hot, add 1-2 Tbsp oil of choice and seasoned jackfruit. Toss to coat and cook for 2-3 minutes to achieve some color.
  4. Add BBQ sauce and thin with enough water to make a sauce. Stir and reduce heat to low- medium and cook for about 20 minutes (up to 35 minutes on low for a deeper flavor).
  5. Remove lid and stir occasionally. TIP: For finer texture, use two forks to shred the jackfruit as it cooks down.
  6. In the meantime, make slaw by adding all ingredients except vegetables (avocado through salt + pepper) to a small mixing bowl and whisk to combine. Thin with water until a thick sauce is made, then add veggies and toss to coat. Set in the refrigerator until serving.
  7. Once the jackfruit has been properly simmered, turn up heat to medium-high and cook for 2-3 more minutes to get a little extra color/texture. Then remove from heat.
  8. Place generous portions of slaw on the bottom buns, top with generous serving of BBQ jackfruit, and cashews. Serve with extra BBQ sauce!
  9. Leftover jackfruit keeps for up to a couple days in the fridge, though best when fresh.

This recipe was found at:

https://minimalistbaker.com/bbq-jackfruit-sandwiches-with-avocado-slaw/

July 31, 2017

Sleek Physique Apparel

Up & Coming In SP Apparel – Short Set

July 31, 2017

Healing Power of Art

Art Therapy Pick: Collaging

Art therapy is a form of expressive therapy that focuses on using the creative process of making art to improve your overall well-being. Anyone can participate in art therapy, you don’t have to be the next Picasso, just let your creativity flow and see how free it can make you feel.

This month’s art therapy pick is collaging. Although many think of collaging as something children often partake in, it is actually something that is done by people of all ages for many different reasons.  It is easy, and it does not require any artistic skill whatsoever.  All you need is some paper, scissors, glue, and all of those old magazines that you couldn’t bring yourself to throw away.  

Art is a form of expression, and it’s meant to evoke all sorts of emotions that challenge the way we think and feel on a day to day basis.  For example, collaging can be as simple as seeing a picture of a woman screaming in a magazine or painting, then thinking to yourself, “I can relate to that.”  If the stress of life is bringing you down on a particular day, or if an image just speaks to you, then add it to your piece.  

There are a number of mental benefits that come with collaging.  Similar to many forms of artistic expression, collaging provides a “symbolic release” of emotions.  We may not know that we feel certain things until we have created something that reflects them. The emotions that your own creations evoke may end up surprising you!

Collaging has become very popular among therapists with clients of all ages who have trouble expressing their feelings with words.  Unlike painting or drawing, you do not need experience to make something beautiful or meaningful.  This is great because it creates a judgment-free environment where individuals of any age can participate in the therapeutic activity. Collage alone or with friends, and create that piece that speaks louder than words.

If you are interested in starting your crafting journey, please visit cindysplace.ctmh.com, a Close To My Heart representative who will be more than happy to help you get started.

July 31, 2017

Wellness Corner

Essential Oil Spotlight: Peppermint Oil

This month’s essential oil spotlight is on peppermint oil.  Not only does this oil smell amazing, but it also comes with great health benefits for all sorts of health issues, including migraines, sunburn, acne, and stomach pains!

When you have a stomach ache, one of the first things your search engine will tell you is to drink peppermint tea.  Peppermint itself is known for its ability to reduce muscle aches and spasms due to the cooling nature found in menthol, which peppermint naturally produces.  Did you know that you can get the same effect with peppermint oil?  By adding a few drops of the oil into your drink of choice, you can create that same effect, and it will produce similar results!  The carminative properties found in peppermint oil have been known to aid with digestive issues because of it’s ability to help release gas.  

You can find peppermint oil at your local Walgreens, or body shop.  It can sell anywhere from five dollars to twenty dollars, depending on the size and quality you’re looking for.  Here are just a few of the stomach problems that peppermint oil can help with:

-Nausea

-Indigestion

-Hunger pains

-Motion Sickness

To alleviate any general feelings of nausea, rubbing just a little bit of the oil onto your stomach, wrists, and temples can immediately show results. Be careful however; peppermint oil is highly concentrated, even more so than other oils, so all you need is about 1-2 drops.  

Trying to lose weight, but having trouble with controlling your appetite?  Open up your bottle of peppermint oil, and just take a wiff or two.  The smell of peppermint has been reported to trigger a feeling of fullness, so the oil can help you feel full quicker.  It smells like heaven too, so you’ll feel great while knowing that you’re helping your body too.

 

July 31, 2017

Au Naturale

Hair Porosity: What It Is and Why It Matters

Last issue on Mind, Body, Live, we talked about the different damages that can be done to hair. Although these are very important to know, another important aspect of healthy hair is knowing your hair porosity. Admittedly, even I hadn’t heard of what this term was or why it was even important. However, after some research on my own hair, I quickly realized that knowing your hair porosity is a must! Knowing it will ultimately give you the best care for your curls.

What is hair porosity?

Hair porosity is your hair’s ability to absorb and retain moisture. Normally, this can be broken down into three categories: low, normal, and high. Depending on the condition of your hair, your cuticle layers could be very open allowing a lot of moisture to enter (high porosity) or it could be very tight, preventing moisture from entering (low porosity).

When your hair has very high porous levels, your hair tends to feel extremely dry because moisture escapes too quickly. You know this is true when you apply a hydrating product into your hair and very quickly you feel little to no difference. WIth high porosity hair, the cuticles of the hair shaft are open, resulting in moisture being unable to stay in after the hair absorbs what is needed.

When your hair has very low porous levels, your hair can sometimes feel very heavy, like products sit on top of it and don’t move. This is because the cuticles are very tight and allow little to no moisture to enter. For this reason, when applying products to this type of hair, they can have almost no effect on it.

How to find out your porosity level?

Here’s a little test you can do to see if your hair is high in porosity, low in porosity, or just right.

  1. Fill up a glass or bowl with water
  2. Take a couple of strands of your hair and dip it into the water
  3. Observe: If your hair is floating, then you have low porosity. If your hair is sinking, then you have high porosity.

“What do I do now?”

If you just tested out your hair and determined what category you are under, you may be wondering, “now what?” Here’s where I’ll give you a few tips of what products are good for each hair type.

High Porosity Hair: If your hair sank, then high porosity is what you have. Try adding products that are rich in protein, perhaps an avocado deep conditioner. Aloe and wheat protein are also good to fill in the open gaps of your hair cuticle. Leave-in conditioners and sealers will become your best friend, as well as heavier products such as butters.

Low Porosity Hair: If your hair was floating, then you have low porosity. Since low porosity hair is very tight, this type of hair is prone to build up. Try sticking to protein-free daily conditioners with humectants such as glycerin or honey, something light. You can even use moderate heat as well. Low porosity hair requires moisturizers rich in emollients such as shea butter, jojoba oil, coconut oil and mineral oil, so be sure to stock up on those!

Stay tuned next time on Au Naturale for more tips and tricks!