However, Tuesday had been deemed taco night in our home long before she roamed the earth, and I didn’t want to let that tradition go. Not only because I have a love affair with tacos but also because it is the one night that I don’t have to think about what to serve. So when my executive chef recommended Veggie Tacos With Vegan Refried Beans, I was all over it. OK, so it was really personal trainer, Renee Hall, but she’s like a chef to me. Read on and enjoy!

VEGGIE TACOS WITH VEGAN REFRIED BEANS

Ingredients:

• 2 Tbsp canola oil
• 1 Tbsp Smoked Paprika
• 1 tsp Chipotle powder
• 1 tsp Dried Oregano
• 1 tsp Dried Cilantro
• 2 Tbsp Onion Powder
• 1 Tbsp Cumin
• 1 tsp Sea Salt
• 1 tsp Black Pepper
• 1 Tbsp Honey
• 1 Jalapeño pepper chopped
• 1 Onion minced
• 2 Cloves garlic minced
• 1 Bell pepper chopped
• 4 Cups of cooked Pinto beans (we use canned)
• 6 White Mushrooms Chopped
• 1 tsp Sea Salt
• 1 tsp Lemon Pepper
• 2 tomatoes, chopped
• 2 avocados, sliced
• Shredded lettuce
• Cilantro

Cashew Sour Cream (optional)

• 1 Cup of Soaked Cashews
• 2 Cloves Garlic
• 1 tsp Sea Salt
• 2 Tbsp Onion Powder
• 4 Tbsp Lemon Juice
• ½ Cup of Water

Directions:

Heat 2 Tablespoons of oil over medium heat. Add the next 8 ingredients (paprika thru pepper) and stir constantly. Add a few tablespoons of water to prevent spices from burning, if needed, and continue to stir. Next add the onions, jalapeños, garlic, and bell pepper and sauté until onions and bell pepper are soft. Pour in beans (rinsed and drained, if using canned), and mash all ingredients until it reaches your preferred consistency. Stir in honey.

Heat 2 Tablespoon of oil over medium high heat, add sea salt, lemon pepper, and mushrooms. Sauté until mushrooms are soft.

For the Cashew Sour Cream, blend all 6 ingredients in a blender or food processor until smooth.

Build your taco! Warm soft tortillas on skillet before topping with refried beans, mushrooms, tomatoes, avocado, lettuce, fresh cilantro and cashew sour cream.

The post Meatless Taco Tuesday first appeared on Cafe Physique.

Check out some of these recipes this week as it dips into low temperatures. They are guaranteed to be delicious, packed with nutrients, and keep you warm inside and out.

Vegetarian Tortilla Soup

This soup is inspired by the fantastic flavors often found in a taco. You can pump up the heat to match your desired level of spice, or you can prepare it to be mild. It contains a healthy helping of fresh vegetables and protein in the form of legumes.

Check out the vegetarian tortilla soup recipe from blogger Cookie and Kate.

Vegan Lentil Soup

There is nothing more hearty on a chilly day than a bowl of steaming lentil soup. Packed with protein and fiber, the lentil is a delicious and necessary addition to any vegetarian’s winter meal plan. This recipe takes advantage of nutrient packed veggies like kale, collards, garlic, and onions. Another solid edition from Cookie and Kate, check out her vegan lentil soup recipe.

Spring Minestrone

From the meal planning geniuses at Blue Apron, Spring Minestrone is another vegetable packed stew filled with fresh hearty flavors. This recipe focuses on fava beans which are supercharged with protein and fiber. They also contain a good amount of iron and magnesium. Theoretically, you could add just about any combination of vegetables to this soup and it would taste incredible. Check out Blue Apron’s recipe for their Spring Minestrone.

Potato Leek Soup

Leeks are a vegetable that belongs to the same family as onions and garlic. Touted as the world’s healthiest food, you can’t go wrong adding leek soup to your winter menu. They are extremely high in vitamin K and manganese. Pair the leeks with the heartiness of potatoes and you have a winning combination of nutrition and flavor. Simply Recipes has a great Potato and Leek Soup recipe.

Corned Beef and Cabbage Soup

Inspired by a popular Irish dish, corned beef and cabbage has long been a staple for St. Patrick’s Day celebrations. It’s robust flavors are unlike that of any other dish. Filled with cabbage, potatoes, carrots, and onions, this soup certainly doesn’t lack seasonal winter veggies. Check out the Corned Beef and Cabbage Soup recipe from Skinny Taste.

The post Five Healthy Soups to Keep You Warm This Winter first appeared on Cafe Physique.

Today, marathon runners include men and women into their 80’s, amputees, jugglers, even canines. Some trendy new marathons embrace the excitement factor by making unique forms of running mandatory. The North American Wife Carrying Championship takes place in Bethel, Maine each year. Over sand traps and log hurdles, men carry their female partners while racing towards the finish line. The trend in marathons lately seems to point towards the idea that it doesn’t matter how you run (or walk) it, it only matters that you do.

In the 1980’s when marathons first came into being, the average runner took only four hours to complete the race. Today, the average numbers are much higher (4:43 for women). Around 20 percent of participants in the New York City Marathon take over five hours to finish the race.

There are many benefits to running the race – even when you finish last. The whole idea of running races becomes easier to juggle. Without the pressure of “doing well”, you can find it much easier to muster the motivation.

You could even argue that it’s the slow runners of the marathon that gain the most benefit. Without launching into grueling training regimens, it’s easier on muscles and reduces the risk of injury. Walk breaks work well for runners who are older or are at a higher risk for injury.

Not surprisingly at all, research indicates that joggers consistently tend to live longer than those who do not exercise at all. However some surprising data also emerged from several of these studies. It was determined that the ideal amount of jogging is between one hour and 2.4 hours each week at a slow pace. Strenuous joggers and sedentary non-joggers actually ended up having similar rates for mortality according to one of the researchers, Jacob Louis Marott.

While the study itself certainly has some areas that draw more questions (the same size of strenuous runners was small – only about 80 people), it definitely suggests that for those of us who are worried about quality of performance, it’s worth getting up and giving it a try despite how we think we’ll do. The studies show that even those who finish last are ultimately benefitting the most.

The post Is it better to run slowly? Or not run at all? first appeared on Cafe Physique.

Aside from the occasional CFA treat, my family’s meals generally focus on whole foods with vegetarian dinners at least 4-5 days a week. That wasn’t always the case, but years ago, I started participating in Meatless Mondays, and my passion for drastically upping our vegetable intake took off from there. As you can imagine, this is not a unique trend among fitness instructors and nutritionists, and we’re blessed to have some very creative cooks on our team.

So, for a sneak peek at what we typically eat, check out this a-ma-zing recipe from our certified personal trainer and resident foodie, Renee Hall. This one even made my “I-can’t-believe-I-married-a-veggie-loving-dietitian” husband’s mouth water.

STUFFED BUTTERNUT SQUASH

Ingredients:

• 1 butternut squash, chopped in half
• 3 Tbsp olive oil, divided
• 2 Tbsp sea salt, divided
• 1 Tbsp paprika
• 2 Tbsp onion powder
• 1 Tbsp parsley
• 1 Tbsp honey
• 1 Tbsp organic ketchup
• ½ cup tomato sauce
• 2 carrots, diced
• 3 garlic cloves, minced
• 2 shallots, chopped
• 6 baby portobello mushrooms, sliced
• 1/4 purple cabbage, thinly sliced
• 2 cups of millet, cooked

Directions:

Squash – Preheat oven at 350 degrees F. Chop butternut squash in half, add 1T olive oil and rub oil into squash. Lightly spray baking pan with cooking oil and place the squash skin side down on pan, sprinkle a pinch of sea salt on squash and bake for 90 minutes or until squash is easily pierced with fork.

Stuffing – Add 2T olive oil to pan on medium low heat. Add in sea salt, paprika, onion powder, parsley and 2 Tbsp of water to prevent spices from burning. Mix spices and add in honey, ketchup and tomato sauce while stirring. Reduce to low heat and simmer for 2 to 3 minutes. Add carrots, garlic, shallots, mushrooms and stir. Sauté mixture for 7 to 8 minutes at a medium-low heat. Add cabbage and millet and cook for an additional 7 to 9 minutes.

Serve squash with stuffing spooned over top, as pictured. Enjoy!

The post Meatless Mondays: Stuffed butternut squash first appeared on Cafe Physique.

Some foods are better for certain areas of your body than others – for example brain health has been found to be deeply affected by certain nutrients. Research has shown that diets high in healthy fats, low in saturated fats, and rich in dark vegetables are great for the brain (and the heart)! Here is a look at some foods that can help promote a healthier brain:

Blueberries

Blueberries, acai, and even strawberries help to rid the body of toxic proteins that can hinder memory. Doctors agree that these berries help to prevent your brain from becoming exposed to oxidative stress, thus reducing the risk of Alzheimer’s and dementia. In other studies, blueberries even increased brain capacity and motor skills.

Salmon

In fact, lots of different types of fish are great for your brain. Salmon, mackerel, and tuna are all rich in omega-3 fatty acids like DHA. Neurons thrive on DHA for brain functions. It’s recommended that fish is consumed over any other meat product. Research from Tufts University showed that people who consumed fish at least three times per week had the highest levels of DHA in their blood. Consequently their risk for Alzheimer’s declined by 39%.

Avocados

Very rich in vitamin E and C, avocados are severely underrated as a superfood. Avocados get a lot of flak for being high in fat and calories; however they contain monounsaturated and polyunsaturated fats which contributes to healthy blood flow. They also provide nearly 20 essential nutrients like vitamin A, B, D, and K.

Dark Leafy Veggies

Kale, Collard Greens, Spinach, and broccoli are all great sources of vitamin E and folate when consumed raw. Any food high in vitamin E, a strong antioxidant, is great for fighting off cancer and encouraging the development of healthy new cells. Research by Morris also shows that foods high in vitamin E help to lower the risk for Alzheimer’s.

Exercise

Although it’s not technically part of your diet, exercise has been proven to have a significant effect on the way our brains perform. Research shows that children who actively engage in physical education have higher test scores; particularly in math and science. The benefits don’t end in grade school though. Those who have regular exercise throughout their lives have higher levels of happiness and are less likely to develop depression.

The post Food for your brain first appeared on Cafe Physique.

Nachos

There’s nothing more satisfying than a steaming plate of freshly baked nachos. Surprisingly, a great platter of nachos has the potential to include some seriously healthy toppings. The trick here is to start with a layer of carefully chosen chips. See what options are available at your local health food store and go from there. Choose varieties that are low in sodium, made with whole grains or multi grains, even chips that are made with vegetables.

On an aluminum foiled baking sheet, layer the chips with a light sprinkle of cheeses (Monterey Jack and Pepper Jack make great choices for nachos). Keep in mind that packaged cheese contain additives like stabilizers. Go for the bricks of cheese and grate them yourself. Smaller pieces melt quicker and will fall easier into the crevices.

Other healthy toppings include refried beans, black beans, or grilled chicken or tofu. Layer these on and stick your nachos into the oven until everything melts together.

While the toppings are nice and hot, add cold toppings like fresh guacamole, chopped tomatoes, avocado, fresh salsa, jalapenos, chickpeas, diced onions, and cilantro. Squeeze fresh lime over top and serve immediately for best results!

Fruit and Dark Chocolate

The possibilities are endless when it comes to fruit that is made even more amazing with the addition of a little chocolate. Melted dark chocolate for dipping or drizzling makes fruit fun and delicious. Strawberries, raspberries, orange slices, apples, raspberries… whatever is available at the store.

Are you rooting for the Seahawks? Kiwi, honeydew, and green grapes mixed with blackberries, blueberries, and purple grapes. For the Pats, go with strawberries, raspberries, blood oranges, cherries, pomegranate seeds, blackberries, blueberries, and purple grapes.

Dips

Hummus is filled with tons of healthy protein from the chickpeas – but add avocado and you’ve taken it to nutritional overload. Black bean dip is another great recipe to try for something different. Even try making a healthy fruit dip to fulfill the cravings for sweets. The trick again here, is to choose healthier options for dippers. Pick out veggie chips, low sodium, or actual fruits and veggies for party-goers to enjoy.

The post Delicious & Healthy Game Day Food first appeared on Cafe Physique.

Year after year, the list of most popular resolutions always includes either losing weight, eating healthier, or being more active. They are all great goals, but they can be admittedly hard to achieve without a clear plan. We recommend easing into a healthier lifestyle and don’t be afraid to leave your comfort zone to take risks. Start with small changes like experimenting with menu planning, and sticking with your healthy shopping lists while at the grocery store. Learn how to cook your favorite meals in a healthier way. In fact, here are some tips on achieving those delicious comfort foods without sacrificing your healthy diet.

In home cooking, and even in most baking recipes, it’s possible to substitute ingredients and end up with the same delicious end product. Healthy ingredient substitution takes practice and experimentation, but once you find a successful alternative, you’ll never have to go back.

The first step you can take is to make simple changes like substituting foods for their all-natural and organic versions. For example: instead of opting for your name brand peanut butter, go for fresh, all-natural peanut butter. It’s available at most health food stores or local co-ops. Use ingredients that are real, with only a few ingredients.

Check out this healthier eating infographic for healthier baking inspiration:

The post Healthy ingredient substitution for baking first appeared on Cafe Physique.

Compression wear comes in the form of snug fitting socks, shorts, tights, and shirts. Their benefits are backed up by famous athletes like Dwayne Wade and Cam Newton. Researchers have been trying for years to pinpoint the science of compression wear. How does it work? Can it effectively boost athletic performance like so many people claim?

Like Newton and Wade, there are hundreds of thousands of athletes and exercise enthusiasts who will tout the benefits of their tight fitting athletic wear. Even those with everyday injuries feel that compression bands have helped them to recovery faster. With such a dedicated fan base, it makes sense that the research should strongly back it up.

In a study that was recently published in 2015, researchers measured the performance of 16 long-distance runners in hopes of seeing improvements with compression wear versus without. The expectation was for scientists to measure a difference in oxygen consumption and overall athletic performance. Surprisingly, no changes were detected.

Still, there are arguments against the studies saying that not enough participants were used, or that compression wear works over long periods of time – not one short session. The researchers also note that in order to gain the physiological response needed to make compression wear work properly; it must be worn for a few hours after strenuous exercise.

Despite the lack of scientific evidence to back up performance and recovery benefits, many compression wear companies are designing their products to be sweat wicking, stretchable, and breathable – making for much more comfortable yoga and Pilates workouts, as well as activities like jogging.

The post Does Compression Clothing Help Your Workout? first appeared on Cafe Physique.

For a lot of people (myself included) this is one of the parts where things can often go awry. The psychology of grocery shopping relies heavily on habits. Recently, my local grocery store rearranged the aisles and I was shocked by how thrown off I was. A task that would usually take no time at all suddenly had turned into a complete lapse in memory for what I had even come for. This is a trick that grocery stores use to help move more products and generate more income.

Once you know how grocery stores and food manufacturers operate, it’s easier to recognize their tactics and avoid them. The best thing you can do is create your list and stick to it. Grocery shopping isn’t simple. We’re bombarded with very convincing marketing and the scary thing is that it works against us. According to environmental psychologist Paco Underhill, upward of 50% of everything we buy at the grocery store is an impulse purchase that we had never intended to buy.

Supermarket Marketing Tactic #1

They get you to buy things by saturating you with options. When you go in for only a carton of milk, you are exposed to an average of 64,000 products. The variety of products that you find in stores are not an accident. When you are presented with so many options, your brain reverts back to habits to make decision making easier. It puts you in a position where you are more vulnerable to buying extra boxes of Cheerios and a case of microwave mac and cheese.

Supermarket Marketing Tactic #2

The layout of the grocery store is also a huge opportunity for marketing. Loads of studies have been done that analyze every movement you make in stores. Procter and Gamble even has a fully functioning grocery store/laboratory that they use to research each purchase made by study participants.

They intentionally leave out indicators of time (windows, clocks, skylights, etc.) to keep you longer. The basic layouts of most grocery stores are all the same, and for good reasons. The first thing you typically see is a produce display filled with colorful fresh fruits and veggies. On the perimeters you’ll find dairy, meats, seafood, and bakery items. The necessities are intentionally dispersed throughout the backs and corners of the store knowing that you’ll have to pass other products to get there.

Studies have found that 9/10ths of shoppers turn right when they first enter the grocery store. They follow this pattern and place tempting products in your pathway.

Studies have also picked up on the “perimeter rule” that many people have begun following. You might have noticed that the perimeter has been infiltrated by things like paper goods, beer, or protein bars.

Supermarket Marketing Tactic #3

Free samples are one of the best parts of grocery shopping. Upon first glance, it appears that the samples are meant to get you to buy that certain product (and they are), but that tactic doesn’t work as well as we might have guessed. The real gains happen when you have sampled the product and moved on. That bite-sized sample has your taste buds enticed; it has you feeling hungry.

The smells, the small samples, and even their location in the store are strategic. It’s all part of the buying experience.

Now that you know how supermarkets operate, you can identify these tactics and know when to avoid them. The very best thing you can do is to do your research at home. Go into the store knowing exactly which products you want to buy and purchase mostly fruits and veggies. Stick to your list without succumbing to the subliminal allure of marketing.

The post A path to healthier eating | grocery shopping first appeared on Cafe Physique.

Have you ever heard that the human body is made up mostly of water? It’s true that water is the main component in the ingredient list for humans; but each organ has its own water ratio. For example: the brain is 75% water, bones are 22%, muscles are 75%, and our blood is a whopping 92% water. With such large proportions of water needed to sustain our vital organs, it’s no surprise that dehydration causes such serious side effects.

What happens when we don’t drink enough water?

Dehydration is a serious condition. The problem is that many of the symptoms are often attributed to other causes and are masked with temporary cures. Fatigue is one of the first and most often ignored symptom of dehydration. Your body rages on water. When it doesn’t get enough, enzymatic activity slows down; causing you to feel tired and lazy. Enzymes are the proteins that allow for chemical reactions to occur within the body. They speed up metabolic processes and create a faster activation of energies. Without water to sustain the enzymes, the body begins to lag resulting in tiredness.

Because your blood is 92% water when the body is optimally hydrated, dehydration causes your blood to thicken and ultimately increases blood pressure. On top of that, the body produces more cholesterol to prevent water loss from the cells.

Bladder and kidney infections are more likely to occur in dehydrated individuals. Bacteria thrive when the body accumulates toxins and acid wastes. When you don’t consume enough water to rinse your body, this toxic environment breeds bacteria making you more prone to infections and inflammation. Not only does it cause bladder issues, but water shortages also cause digestive disorders like ulcers, gastritis, and acid reflux. Further, the colon requires a strong source of water to help waste move through the intestines. Constipation is a major symptom of dehydration.

When the body is working overtime to compensate for the stress on critical bodily functions, it neglects other less vital functions. You’ll notice things like joint pain, stiffness, muscle aches, weight gain, increased susceptibilities to allergens, and premature aging.

How to tell if you are dehydrated

If you notice that your body often exhibits any of the above symptoms, you are certainly dehydrated. When you feel thirsty your body is already dehydrated. In most cases, the body wakes up in a dehydrated state after spending the night working hard to clear toxins from the body. Infrequent or dark colored urine is another sure sign of dehydration. That 2 pm headache? It’s most likely attributed to dehydration as well. Dry skin, bad breath, muscle cramps, and food cravings are all signs that you are dehydrated.

How to stay hydrated

An important thing to keep in mind is that your body is constantly losing fluids. When you work out, when you sleep, when you work… your body is always “on” creating energy and processing toxins.

Aside from the recommended 8 glasses of water per day (12-15 cups), what are some ways that you can stay hydrated? Instead of dry snacks like pretzels or crackers, munch on fruits or veggies that naturally contain water. Make produce at least half of your plate at meals. Balance your food and water intake. Make sure you prepare your body for exercise by increasing your water and then replenishing it afterwards. Talk to a certified dietitian to see how you can create a better overall diet for yourself and ultimately increase your water intake.

Make hydration a priority for the New Year. Commit to increasing your daily water consumption by one more glass each week and then sustaining your habit once you reach a healthy intake level. Camelbak has a nifty calculator to help you decide how much water you need each day based on your activity, weather conditions, and body type.

The post Are you drinking enough water? first appeared on Cafe Physique.