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Some Healthy Eats from Alex

Three simple tips for healthy eating.

-by Alex Curtis

 Looking good and feeling good starts with proper nutrition. Here are some basics to think about when planning your next meals:

  1. Portion Control- being able to visualize portion sizes is an important diet tool.  If you understand what a portion really looks like you will be able to monitor how much you are consuming.  Here are some helpful tips.
  • 1 cup cooked rice, pasta, etc= 1 baseball
  • 1 medium fruit= 1 baseball
  • 1 cup fresh fruit/vegetables= 1 baseball
  • 3 oz. meat/poultry= deck of cards
  • 3 oz, grilled/baked fish= check book
  • 2 tbs peanut butter or hummus= 1 golf ball
  • 1 oz. cheese= 3 stacked dice
  • 1 cup yogurt= 1 baseball
  • 1 tbs dressing= 1 poker chip
  • 1 cup strawberries= about 12
  • 1 cup carrots= about 12 baby
  • ¼ cup almonds= about 24
  • 1 tsp oil= size of tip of thumb
  1. Clean eating- foods we purchase daily are filled with added preservatives and sugars.  Refined sugars are a diet disaster.  It is important to limit processed foods.  Aim to eat foods that contain less than 6 ingredients.  Try not to eat things that have sugar as one of the top 4 ingredients.  This can be written as sugar, corn syrup, fructose, and many other names.  Stick to whole foods like fresh fruits and vegetables and whole grains such as quinoa, barley, and brown rice.
  2. Small frequent meals- It is important to not let yourself get hungry.  In order to keep your energy up and your metabolism going you need to eat about every 4 hours.  When your body goes too long without food it starts to protect itself by storing calories and fat when you do finally eat.  Not letting yourself get too hungry will also prevent you from eating too much during meals.  Keep with 5-6 small meals throughout the day.

With those tips in mind, Here are a few healthy recipes to get you going:

Brussels sprouts with pine nuts

  • 1 1/2 pounds Brussels sprouts, trimmed
  • 1 tablespoon pine nuts
  • 1 tablespoon coconut oil
  • 1/4 cup finely chopped shallots
  • 2 tablespoons dried currants
  • 1 teaspoon chopped fresh thyme
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • 1/2 cup vegetable broth

1. Separate sprouts into leaves, leaving just the center intact. Set aside.

2. Heat a large nonstick skillet over medium-high heat. Add nuts to pan; cook 2 minutes or until toasted, stirring constantly. Coarsely chop nuts.

3. Melt coconut oil in pan over medium-high heat. Add shallots to pan; sauté 1 minute or until golden, stirring frequently. Stir in Brussels sprouts centers and leaves, currants, thyme, salt, and pepper; toss to combine. Add broth. Cover, reduce heat, and cook 7 minutes. Increase heat to medium-high. Uncover; cook 4 minutes or until liquid evaporates and sprout centers are tender, stirring frequently. Remove from heat; sprinkle with nuts.

Quinoa with mushrooms, kale, and sweet potato

  1. Place the quinoa and 2 cups water in a small saucepan and bring to a boil. Reduce heat and simmer, covered, until water is absorbed, 12 to 15 minutes.
  2. Meanwhile, heat the oil in a large pot over medium heat.
  3. Add the sweet potatoes and mushrooms and cook, tossing occasionally, until golden and beginning to soften, 5 to 6 minutes.
  4. Stir in the garlic and cook for 1 minute.
  5. Add the kale, wine, ¾ teaspoon salt, and ¼ teaspoon pepper. Cook, tossing often, until the vegetables are tender, 10 to 12 minutes.
  6. Serve the vegetables over the quinoa

Enjoy!!

Our friend Alex Curtis is a wellness coach and teacher at Corepower Yoga. Follow her blog at http://www.alexcurtiswellness.com/

Amy Rose Fitness

Amy Rose was first introduced to yoga nearly nine years ago through the Kundalini teachings of Gurmukh Kaur Khalsa. Amy is certified and trained through the American Yoga School in Malibu, CA. She currently teaches in Los Angeles at Maha Yoga and EQUINOX.

Specializing in vinyasa flow from beginner to advanced set to soul soothing music, Amy brings great light and love into her classes. She will encourage you to have fun and challenge yourself, while honoring your individual needs. Her classes focus on building endurance and strength, while, at the same time, respecting the connection between the body and the mind.

Amy also teaches private sessions and is currently producing yoga wellness retreats for 2015.

Product feedback: 

"I really appreciate and respect that HARVEST ACTIVE uses sustainable material. I believe a company that sells yoga clothing should be active in saving the planet. It just makes sense. Period. 

For me, I really love the way the HARVEST fabric feels against my skin.  It, actually, doesn't feel like anything, it feels like air and that's a good thing because when you're practicing yoga, you don't want any distractions, you just want to be in the moment, in the pose, using your working breath to take you to that magical place. HARVEST helps you get there with it's second skin fabric and fit.  The yoga experience is organic and true when you wear sustainable clothing. It's the right thing to do and your intuition tells you that. I am proud to be a member of the HARVEST ACTIVE team of instructors. Supporting our environment and companies that share the same commitment and passion is what it's all about."

-Amy

Learn more about Amy and her practice at: http://amyrosefitness.com

Amy is wearing the new Harvest activewear line. check it out in our online store. Namaste.

Harvest Summits Red Rock Canyon

Actually our friends Ashley and Danielle from thoseblondes.com hiked Red Rock Canyon in their Harvest gear. Here's a couple pics from their adventure:

Rock climbing, no problem.

Stop, Drop and Yoga!

We sometimes forget to get outside and enjoy nature. Today's modern world can be consuming with work and cell phones and social media constantly tapping us on the shoulder. It's important to unplug on a regular basis and just get outside and breathe.

Ashley summiting...

Danielle enjoying the view.

Mission accomplished. Ashley is wearing our Eden Capri and Love long sleeve. Danielle is wearing our Prism Escape legging and Feathers tank.

Read more about their hike and Follow the girls on their blog at: http://thoseblondes.com/category/travel/las-vegas-travel/