How To Build An Insanely Good Workout Playlist

Music, if used correctly, can enhance your workout.  Here are a few of the tricks I use to create a total experience for my workout. 

Start slow.  No need to pretend to be in a place you’re not when you first begin to workout.  Many of us are dragging ourselves out of bed at 5am or just finished a long day at the office.  Play a slow song you enjoy to start warming up.

Bell curve.  Think of your playlist as a bell curve.  Start slow and work your way up.  Increase the intensity or tempo of your songs as time continues until you reach the peak of your workout, and then slowly begin to wind it down. 

Expand your horizons.  Playing the same songs over and over again can get old.  Use apps like Pandora or Spotify to help expand your music horizon.  There is a lot of good stuff out there that hasn’t made it on the top 20 list.  

If you would like to see a sample my personal yoga playlist CLICK HERE.

Happy listening! 

GF Enlgish Muffin

 

By Coach Maria - Salus Nutritionist & Food Expert

 

This is seriously the easiest and fastest English Muffin recipe out there, especially for a gluten free version!

 

I like to make an egg and bacon sandwich with these for a hearty breakfast, but I also like to simply butter them and eat them as-is!

 

Ingredients

makes 1 muffin

 

1/2 Tblsp ghee (or organic butter)

1 egg

1 Tblsp coconut flour

1 Tblsp coconut milk

1/4 tsp baking soda

pinch of salt

 

In individual sized ramekin, melt ghee.

Beat in 1 egg.

Add rest of ingredients and whisk until smooth.

Microwave on high for 1 1/2 minutes.

Cool for a few minutes and remove.

Slice in half and pan fry (in coconut oil or, my favorite, more ghee) until browned.

Enjoy!

 

*For a sweeter version, you can add a bit of vanilla or pure maple syrup.

Nutritional Information per serving (1 muffin):

Protein:    2g
Carbs:      2g
Fat:          5g
Sugar:      0g

Nutritional information are estimates and may vary

GF Orange Scones

By Coach Maria - Salus Nutritionist & Food Expert

I love scones.

They're not overly sweet like most baked goods or pastries and the variations of different ingredients you can use are plentiful.

These scones have a light texture with a savory orange flavor!







Ingredients
8 servings

2 c blanched almond flour
1/4 c arrowroot flour (plus 2 Tblsp)
1/2 tsp salt
2 tsp baking powder
2 Tblsp pure maple syrup
1/4 c coconut oil
1 egg
Zest of 1 orange
Optional: slivered almonds for garnish

Preheat oven to 350 degrees.
In bowl, mix dry ingredients until combined (except 2 Tblsp arrowroot flour).
In another bowl, mix wet ingredients until combined and smooth (a mixer works great).
Pour wet into dry ingredients and blend until evenly combined.
Add orange zest, mix and then add the 2 Tblsp arrowroot and mix until thickened.
Form dough into a ball and place on parchment paper lined baking sheet.
Flatten slightly and cut dough into 8 equal wedges.
(Optional: garnish with slivered almonds)
Bake for 20 minutes.
Allow to cool slightly.


Nutritional Information Per Serving:

Protein:   9g
Carbs:   11g
Fat:         9g
Sugars:   5g


Nutritional information are estimates and may vary

Back Pain? Try this

Do you know what’s worse than having back pain?  Not knowing what to do about it.  Try these stretches the next time your back is aching, and keep doing them when the pain subsides to prevent future discomfort.

1.    Gentle Twist In Your Chair.  Place your right hand on your left knee and gently twist from your lower spine over to the left.  Repeat with left hand on right knee, twisting over to the right.

2.   Windshield Wipers.  You don’t need a yoga class for a quick release on the lower back.  Lie down on the floor, bend your knees so feet are about hip width apart, and let your knees fall to the right and left several times.

3.   Cobra pose.  Lying on your stomach, place your hands on either side of your chest palms down.  Firm your thighs so kneecaps lift slightly off the floor and lift your chest from the floor.  Hold for about 5-10 seconds and repeat 3 times.  

4.   Legs-up-the-wall pose.  This is my personal favorite.  Your back is rarely in complete rest.  Even while laying in bed there is still some slight engagement happening.  Legs-up-the-wall allows all muscles in your back to completely relax.

Sit as close as you can to the wall facing the right (so that your right hip is touching the wall.) Lie down on your back and swing your feet up the wall.  Hold for 5-10 minutes.

Remember, while you might receive slight relief from performing these poses once, it’s best to perform these exercises on a regular basis. 

Good luck! 

Coach Mikalyn

(RYT 200 Certified Yoga Instructor) 

Low-Carb Tortillas

  By Coach Maria -
Salus Nutritionist & Food Expert

It's a New Year! 

You know what that means...
Most everyone is making a list (long or short) of what they would like to improve, change or eliminate.

Improving or changing nutrition habits is a biggie!

Many of us are coming out of the holiday-eating-revolving-door and we are more than ready to stay out.

Some of us know what we need to change, but may not know how or where to start.

Hopefully, you will follow this blog for some nutrition knowledge that will help you towards your goal of improved nutrition and a healthier 2015!

Eating healthier doesn't have to mean eating bland foods or totally eliminating foods that work against your health goals.

Foods like tacos, quesadillas and wraps can be delicious, but for those that are watching their carb intake, it can mean substituting the ever-popular lettuce in place of the tortilla. 

Yes, there are low-carb pre-made tortillas on the market, but have you peeked at the ingredients?!

These tortillas are a great substitute for the real thing and easy to make.

Try them this week!

Ingredients
serves 2
1/4 c plus 2 Tblsp water
2 eggs
2 Tblsp extra virgin olive oil
1 1/2 Tblsp coconut flour
2 Tblsp almond flour
1/2 Tblsp ground flax seed
1/4 tsp baking powder

Whisk together water, eggs and oil.
In separate bowl, mix flours, flax seed and baking powder.
Mix dry ingredients into wet ingredients, whisking well so no clumps form.
Heat a few tablespoons of oil over medium high heat.
Once hot, pour 1/4 c batter into pan, tilting so batter spreads thin.
Cook for 2 minutes or until slightly toasted and flip, cooking other side for 2 minutes.



Nutritional Information Per Serving (2 tortillas):

Protein:   8g
Carbs:     2g
Fat:         10g
Sugars:   1g


Nutritional data are estimates and will vary