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Post-Holiday Detox… Pancakes?!

26 Dec

Yep, you read that right – detox PANCAKES!!!  But first of all,  I hope you had a wonderful and restful holiday. Secondly, I hope we all didn’t indulge too much.  It can be so difficult to come back from all of the festivities and get back on track – but YOU CAN DO IT!   You might think to yourself, “I absolutely cannot do another protein smoothie or juice cleanse – and I’m just not ready to steer clear of ALL sugar all the time.”  Well, you’re in luck!  Just because you’re detoxing, doesn’t mean you need to be starving or eating food that doesn’t taste good.  Here’s a delicious way to ease yourself back into the routine and start fresh and clean this upcoming New Year!  post-christmas-detox-pancakes-title

Post-Holiday Detox Pancakes

Ingredients 

  • 1/3 cup rolled oats
  • 2 tablespoons ground flax
  • 1/2 teaspoon sodium-free baking powder
  • 1/2 teaspoon cinnamon
  • 2 cups, packed raw spinach
  • 3 large egg whites
  • 1/2 medium ripe banana
  • 1/2 teaspoon vanilla extract

Instructions

-Heat a non-stick skillet or griddle over medium heat and coat with cooking spray.
-In a small blender or food processor, blend oats into flour.
-Empty oat flour into a medium-sized bowl, add other dry ingredients and stir to mix.
-Combine spinach, egg whites, banana, and vanilla in the blender or food processor and blend until smooth.
-Add wet ingredients to dry ingredients and stir until flour is incorporated.
-Spoon batter into skillet forming 4 medium pancakes.
-Cook 4-6 minutes per side or until the edges start to brown (batter will not bubble).
-Transfer to a plate and top with yogurt, fresh fruit, and/or nuts.

Note:  If you don’t like the green color, just add a tablespoon or two of cocoa!

Here’s to jump starting your healthy lifestyle!  See you in 2017!!!

~Dayna
PX Studio

Recipe adapted from Kiss My Broccoli

 

 

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Motivation Monday – Mental Health and the Holiday Blues

19 Dec

holidays-can-put-pressure-on-your-mental-health

If you find yourself feeling overwhelmed by the holidays, you’re not alone – seasonal stress and depression affects thousands of people this time of year. Fortunately, there are many things you can do to fight back against wintertime blues. Here are a few tips for taking care of your mental health amidst the stress of the holidays:

Get some exercise.
Getting in a 30-minute workout session a few times a week will help your brain produce natural, mood-boosting endorphins to help combat depression and anxiety. Take a Pilates class and get the added calming benefit that comes with control, focus, and release.

Get cozy.
Research has shown that warmth can enhance mood!  Now you have a great excuse to curl up by the fire in your pajamas with a good book or enjoy that cup of hot cocoa – it can be instantly uplifting.

Take time to rest – GET A FULL NIGHT’S SLEEP.  This time of year often feels like a marathon of shopping, traveling, events and entertaining. Needless to say, it’s exhausting. Making sure you’re allowing your body AND mind the time needed to recover – it is crucial to get through the season.

Take the focus off of you.
Doing good by volunteering or helping a friend in need can help put things in perspective, and remind you of how valuable you are to your friends, family and community.  Pay it forward, smile at strangers and be nice!

I hope you have a wonderful holiday!   Be good to people.  Be good to yourself.  

~Dayna
PX Studio

Article Sources:
Be Nice (www.beniceonline.com)
Psych Central (www.psychcentral.com)
Hopkins Medicine (www.hopkinsmedicine.org)

Be Thankful for Health!

14 Nov

healthythanksgiving

Can you believe it?  It’s already the middle of November and you know what that means! In just a couple of short weeks, Thanksgiving will be upon us!   Thanksgiving has always been one of my most favorite holidays – the time with family and friends, the celebrating, and of course, the food.  With all of the festivities, it’s easy to go overboard with calories and over-consumption.  The delicious temptations on the plate and in your glass make it seem impossible to be disciplined – but you CAN win that battle!  Follow these quick tips and you (and your healthy lifestyle) won’t suffer a bit:

  1. Start your morning with a healthy walk!  Get moving and start burning those calories first thing!   You’ll be all the more thankful that you did later on.
  2. Eat a hearty, healthy breakfast!  This will keep you from over-indulging on snacks and dinner!
  3. Set your goals!  Remind yourself of your ultimate vision – a leaner you, a healthier you, a happier you. Julia Child (of all people) said it best: “Life is the proper binge.”
  4. Drink lots of water!  Many times when people think they are hungry, they are actually just thirsty. By drinking lots of water throughout the day, you’ll lower the risk of overeating.
  5. Divide your plate well!  Fill your plate half with vegetables, one quarter with white turkey meat, and the rest with a healthy starch, like corn on the cob, a baked potato, or sweet potatoes.
  6. Savor each and every bite!  Eat slowly and really savor each mouthful. It’s one of the easiest ways to enjoy your holiday meal without going overboard on calories.
  7. About that dessert… It’s a holiday, so indulge a bit if your diet allows it. But if you’re going to eat dessert, make sure you allot for the calories elsewhere – don’t go back for that second helping of marshmallow sweet potatoes.  If you’re going for the pie, pick fruit or pumpkin pies because they tend to have fewer calories than chocolate or pecan pies.
  8. Finally – end your day like you started – go for a walk!  After dinner, suggest everyone go out (if the weather permits) for a neighborhood stroll. What a wonderful way for families to enjoy the holiday together.

Remember, it’s a holiday!  No, you probably won’t eat perfectly (and that’s okay).  Don’t worry too much about it – enjoy the day,  but don’t lose yourself in the over-indulging cycle!  How you eat on Thanksgiving Day does not determine your health; how you eat the other 364 days of the year does. 

And when all is said and done – I’ll see you right back at the Studio, working on your fitness.   🙂

~Dayna
PX Studio

Sources:
LiveScience (www.livescience.com)
WebMD (www.webmd.com)

Holiday Recovery Tips!

4 Jul

keep-calm-it-s-the-summer-holidays-3
Ah yes, the summer holidays.   A time for fun and festivities, friends and family, and for a lot of us, a bit of over indulgence.  From salty snacks and sugary treats to adult beverages and too much sun, holidays can wreak havoc on our bodies.  Here are some quick tips to help you get back on your feet and ready to tackle the week ahead!

  1.  GET SLEEP!
    A good night of sleep after a long day of indulging is crucial to a speedy recovery. Among many other benefits, getting a good night of sleep has been shown to help maintain a healthy weight, lower stress levels, put you in a better mood, and increase immunity.  (www.webmd.com)
  2.  GET HYDRATED!
    It’s an absolute must to replenish your body’s water levels throughout the day and at the end of the day.  Water benefits your body in a variety of ways including promoting cardiovascular health, helping your joints and muscles work better, and most importantly in this case – cleansing toxins from your body. (www.onemedical.com)
  3.  GET VITAMINS!
    Fat-soluble toxins must be detoxified before they can pass through and out of the system. Much of this process takes place in the liver, which metabolizes these toxins to turn them water-soluble. There are many vitamins and antioxidants that can aid in this process including A, C, E, K, B1, B6, beta carotene and biotinGreat sources of these are vitamins are nuts, whole grains, yogurt, bananas, citrus fruits and dark leafy veggies. (www.livestrong.com)
  4.  GET MOVING!
    Okay, so you’ve gotten a good night of sleep, you’ve properly hydrated, you’ve enjoyed a delicious, vitamin rich smoothie – now what?  Get to the Studio, of course!  A solid workout can counteract some of those tell-tale symptoms of an “overly festive” occasion.  Moving your body and getting some exercise, even when you don’t necessarily feel like exercising, can help stimulate the release of endorphins again, resulting in a better mood and a better state of mind as you recover.  Look for lower-intensity methods of exercise that can help restore your mood and energy without making you feel sick – a pilates class would surely do the trick! (www.livestrong.com)

Have a great week and remember:  Be the best version of you that you can be! 

~Dayna Ganiko
PX Studio