Health & Wellness Guide

Nourish Your Skin With Healthy Fats

By Angela of Eat Spin Run Repeat

You’ve heard the saying many times before: “You are what you eat”. As I’ve progressed through my journey of developing an eating style that works well for my body, I’ve witnessed the truth in this first hand. For me, a decision to consume fried foods, sweets, and highly processed ingredients almost always means a acne breakout on my face, a headache, stomach cramps, or a severe sugar hangover. Who’s got time for that? Not me, and I’m sure you’re a busy gal too! So why not eat for energy and build great skin from the inside out? By choosing the right foods, you can do it!

Omega-3 fatty acids have received a lot of buzz in the health community over the last couple of years, and for good reason too – not only do they help to reduce risk of heart disease, but they’re also fabulous for your skin. Sources include oily fish like salmon, tuna and sardines, as well as chia seeds, walnuts, flax seed, hemp seeds, and dark leafy greens. Although there are heaps of plant-based sources suitable for vegans and vegetarians, our bodies are able to use the omega-3s from fish more easily. Here’s a delicious, flavour-packed recipe to help you incorporate more of these healthy fats into your diet.

Coconut Curry Salmon Cakes

Prep Time: 15 mins
Cook Time: 40 mins

Ingredients

For the sauce:

1/4 cup plain yogurt
1-2 tsp sriracha sauce (Asian hot sauce)
2 tbsp lime juice
a pinch of sugar

For the salmon cakes:

1 tsp minced garlic
1 can (213g) wild salmon, canned in water and drained
1/2 cup finely diced celery
1/2 cup finely diced red bell pepper
1/4 cup unsweetened flaked coconut
1 cup whole grain bread crumbs or ground crackers (gluten free if necessary)
2 tsp freshly chopped basil, cut into very thin ribbons
1/4 cup egg whites
1 tsp grated or minced fresh ginger
1/4 tsp cayenne pepper
1 tbsp green curry paste
1/2 tsp lime zest, plus juice from 1/2 lime

To garnish:

lime wedges (optional)

Instructions:

To make the sauce, stir together all 4 ingredients in a small bowl and set aside.
Preheat oven to 375F.
Combine all ingredients for the salmon cakes in a large bowl. Stir until a coarse mixture forms.
Spray a ramekin (about 3 inches in diameter) with oil or cooking spray. Spoon 1/5 of the salmon mixture into the ramekin and press it down with the back of a spoon.
On a baking sheet lined with parchment paper, flip the ramekin quickly and drop it (not too hard!) on the parchment. The contents should fall out fairly easily and hold together in a patty-like shape.
Continue with all remaining salmon mixture until you’ve made 5 cakes.
Insert the pan in the oven and bake for 20 minutes.
Flip each salmon cake and bake for another 15-20 minutes or until they appear crispy on the edges.
Serve hot with lime wedges and dipping sauce on the side or on top.

Angela is an avid runner, fitness instructor, foodie, healthy living blogger, and owner of her business, Spin 360 Health Coaching. Having been overweight, unhappy and insecure as a teenager, Angela took control, changed her unhealthy habits, and adopted a clean eating lifestyle that she continues to maintain today. Her goal is to support, inspire, and motivate others to improve their health and be their best. You can learn more about her on her blog, Eat-Spin-Run-Repeat.com.

Blog: http://eat-spin-run-repeat.com

Twitter: @eatspinrunrpt

Instagram: @eatspinrunrpt

Facebook: http://www.facebook.com/EatSpinRunRepeat

Pinterest: http://pinterest.com/eatspinrunrpt

by lauren

Health & Wellness Guide

Workouts For When You Travel

By Kate Hiipakka of The Four Percent

Like many of you I work upwards of 50-60 hours a week in a field that requires some travel and time on the road. It’s hard enough as it is to keep up with a fitness routine at home let alone throwing in the wrench that is the hotel gym. Usually it’s small; it’s outdated; it’s poorly lit – so yea it sucks. In my five(ish) years as a professional I’ve developed a pretty decent system for killer workout outside of the gym and while the below elements as my playground.

Parking Lot: Wake up early when the lot is usually quiet and make the blacktop of your hotel prime real estate for squats, walking lunges, high knees, ski jumps, and short sprints. Whip out your NTC app for a structured workout that is guaranteed to make you sweat (my go-to is the “Get Focused: Cardio Killer.”) Be careful though! Watch out for traffic and don’t wear your ear buds so you can hear what is going on around you.

Stair Well: Either indoors or in the parking garage make these stairs your equipment for when you travel. Run up and down and turn the landings into stations. Example, at the foot of one set of stairs do 15 squat jumps, run up the flight of stairs and when you get to the next landing do 15 push-ups. Run up the next flight and then complete 15 plank walks. You get where I’m going with this. And you only really need one flight of stairs, change up what you do at the top or the bottom with each run. Your heart rate will go through the roof

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and you’ll build strength too. But, you know, if you have knee or lower back pain, this might not be for you. Also, if you do this indoors, make sure the stairwell doors don’t lock behind you and there is re-entry at each level. Again, use some common sense here, if it feels unsafe stay clear.

Your Room: Duh. Push the coffee table, arm chair, and whatever else is taking up space to the perimeter of the room and go to town. Your body is the machine – a powerful one!

Quick Example:

Give yourself some room to move in your hotel room, treat yourself to an overpriced water bottle from the minibar and kill this:

Do these three sets twice. Each drill should be performed at 60 second intervals.

Set #1

Squat jumps
Push-ups
Alternating forward lunges
Triceps dips (using a chair, the bed, or the coffee table)
Bicycle crunches
Recover

Set#2

Burpees
Alternating froggers
Squat hold
Single leg dead lifts
Forearm plank
Recover

Set #3

Tricep push-ups
Jump wood chops
Ski jumps
Push-away balance
V-ups
Recover

Of course, you can always run outside or on that hotel treadmill from 1987. Get creative, think outside the box and use what you have. Even small and lame hotel gyms have potential – calories are calories you’ll burn them as long as you do the work.

by lauren

Health & Wellness Guide

Nourish Your Body From The Inside Out

Keep warm and nourish your body from the inside out by Angela Simpson of Eat Spin Run Repeat.

If you live in a place where the snow drifts are taller than you are and it takes 5 minutes just to bundle up in layers before going outside, you’re not alone. This has been one brutal winter, and I don’t know about you, but I’ve been eating a whole lot of warm, cozy soups and stews to keep warm.

This Velvet Butternut Squash and Apple soup is packed with seasonal produce that will help you hit your daily veggie quota, as well as warming spices like ginger, curry powder, cumin, and chili powder. The recipe has received rave reviews from my friends and family (one friend even won a cooking contest at work with it!) and I hope you enjoy it too!

Velvet Butternut Squash and Apple Soup

Prep Time: 15 mins
Cook Time: 35 mins

Ingredients (makes about 9 cups)

2 cloves of garlic, peeled and chopped
1 large yellow onion, chopped
1 butternut squash (about 3 lbs including skin and seeds)
3 apples
1 inch piece of fresh ginger root, chopped
1 tbsp yellow curry powder
1 teaspoon ground cumin
1/2 teaspoon ground coriander
1/2 tsp chili powder
2 cups low-sodium vegetable stock
2 bay leaves
black pepper, pumpkin seeds, and hemp seeds to garnish (optional)

Instructions

Peel the butternut squash and remove all seeds with a large spoon. Chop it into 1-inch pieces.
Peel the onion and chop it up into chunks. Don’t worry about getting the pieces to be small because you’re going to end up pureeing them later so it won’t matter!
Chop the apples and remove the cores.
In a very large pot, heat the garlic, onions, and squash with about 1/4 of the vegetable stock over medium heat. (Alternatively, you can add about 1 tbsp of olive oil, but this recipe can easily be kept oil-free.) Stir constantly for 2 minutes.
Add all spices, ginger root, and apple pieces. Continue stirring for 5 more minutes, scraping up brown bits from the bottom of the pot and coating the squash, onions, and apple pieces in spices.
Add the stock and bay leaves. Bring the pot to a boil, then reduce heat to low and cover the pot with a lid. Let it simmer for 20 minutes.
Remove the pot from heat and allow the contents to cool slightly. Working in batches, transfer them to a blender. Puree each batch until smooth, then pour into a pot or directly into serving bowls.
If the soup has cooled down significantly, reheat the puree in a pot. Otherwise, ladle directly into bowls and garnish with a mixture of seeds (pumpkin, hemp, roasted squash seeds, etc) and black pepper.

Angela is an avid runner, fitness instructor, foodie, healthy living blogger, and owner of her business, Spin 360 Health Coaching. Having been overweight, unhappy and insecure as a teenager, Angela took control, changed her unhealthy habits, and adopted a clean eating lifestyle that she continues to maintain today. Her goal is to support, inspire, and motivate others to improve their health and be their best. You can learn more about her on her blog, Eat-Spin-Run-Repeat.com.

Blog: http://eat-spin-run-repeat.com

Twitter: @eatspinrunrpt

Instagram: @eatspinrunrpt

Facebook: http://www.facebook.com/EatSpinRunRepeat

Pinterest: http://pinterest.com/eatspinrunrpt

by lauren