Health Meets Happiness

We take health and happiness pretty seriously around here. We live it, breathe it, love it, and share it. And that’s why we get a little skeptical when we hear about the latest “trends” in the realm of health and happiness.

Like that reaction you had when you heard that the fanny pack was back. Yeah, that one.

Not that we have anything against trends (fanny packs are super functional, after all), but when it comes to something as important as health and happiness, we want to make sure we’re making changes and adopting habits that will have a lasting impact. We want to sift out the here today, gone tomorrow “crazes,” and focus on things with a little staying power.

So if you’re looking for a more trustworthy list of health and happiness trends to carry you through 2019, look no further. We’ve got your guide to the very best practices and products to bring you health and happiness all year long.

Wearable technologies. The old-school pedometer was a powerhouse invention, but let’s face it—it’s got nothing on the current collection of wearable technology popping up in every store, everywhere. From basic, step-tracking wristbands (the more stylish pedometer, if you will), to tricked-out smart watches that make calls, track your heart rate, and even remind you to breathe, “wearables” are more popular than ever, and they’re not going anywhere any time soon.

A word of warning about wearables: it’s easy to get caught up in the latest and greatest features, but don’t be afraid to take the more basic route, as long as it fits your needs. Do you need it to communicate with your phone? Does it have to track your heart rate? Does it need to be waterproof? All these features (and many, many more) are available, but overdoing it could get expensive. Shop based on your needs, and your wearable will serve you for quite a while.

High-Intensity Interval Training (HIIT). When it comes to finding the time for a solid, sweat-inducing, muscle-burning workout, the struggle is real. Squeezing an hour-long jog between work, family, home, community, and personal responsibilities is just not realistic for many people.

Enter the HIIT workout.

HIIT, or high-intensity interval training, is a workout designed to be fast and intense, but super effective. During a HIIT session, you push yourself as hard as you can for a certain amount of time (say, 30 seconds), and then rest for a certain amount of time (say, 60 seconds). A 1:2 ratio of work to rest is a good place to start. The idea behind this is that many health or fitness goals—like better endurance, increased metabolism, and decreased body fat—are all more easily achieved when your body is working its hardest.1

A HIIT workout will leave you sweaty and sore (the good kind of sore), but without spending hours at the gym pounding the treadmill or lifting heavy weights. HIIT workouts are generally considered to be aerobic exercises, since they get that heart rate up. However, they also often help strengthen or tone your muscles through the use of body weight exercises (think: pushups, lunges, squat jumps, etc.) that keep your heart pumping while working those muscles.

In short, you get a lot of bang for your buck when it comes to HIIT. And a lot of HIIT exercises can be done without the use of additional equipment. So, you’ve got a short, effective workout that you don’t need a gym membership for? Yeah, we’d say that has some staying power. This is one “trend” that isn’t going anywhere in 2019.

Need some HIIT-spiration? Check out these HIIT exercise routines to get you going:

• HIIT Workout
• Tabata Workout (one of the more popular type of HIIT exercise routines)

Yoga. If you’ve yet to discover the power of the “namaste,” don’t worry: yoga is still going strong into 2019, and considering the fact that it’s been around for at least 5,000 years,2 we think it’s still got a few years (or, you know, centuries) to go before people get tired of it.

Today, you’d be hard pressed to find a gym that doesn’t offer some form of a yoga class. Perhaps one of the reasons for this is that there are so many different varieties of yoga. For example:

• Hatha: most basic yoga classes are Hatha yoga classes. They offer a good introduction to simple yoga poses and will leave you feeling loosened up.
• Bikram/hot yoga: Bikram and hot yoga are actually not the same thing. While both are done in a heated studio (oh, the sweat!), Bikram follows the same set of poses in every session, while hot yoga offers more flexibility in the sequence.
• Restorative: As you might guess, Restorative yoga focuses largely on relaxation and recharging. You use props (blankets, bolsters, etc.) to get your body into the poses without much effort.3

Yoga can hardly be called a trend anymore, and we’re very confident that it’s one health and happiness practice you can count on sticking around for years to come.

Partner or group activities. Remember step aerobics? These group classes were all the rage in the 80s and 90s (big hair, sweatband, and neon leggings required), but they’ve come back in a big way in the past few years. Group classes like Zumba, yoga, indoor cycling, and more are continuing to gain in popularity, and we see them as a big health and happiness trend that will be here for a while.

The great thing about group activities is that there’s built-in accountability. A lot of times, you have to reserve your spot in the class, so you’ve got to show up. Plus, the other people in class (not to mention the teacher) will provide just enough social pressure to keep you motivated. Not only that, but these classes are often high energy and (dare we say it?) a lot of fun. Who knows: you might start looking forward to your weekly spin class.

The same holds true even if you just have one workout buddy. That person is counting on you to show up, and is there for encouragement when you need them. That’s why so many people find that having someone to work out with helps them develop more regular exercise habits.

So if you’re looking to up your health and happiness game in 2019, make sure you take a friend—or a whole bunch of friends—along for the ride. You’ll be glad you did!

Functional fitness. Ever pulled a muscle carrying all those bags of groceries in from the car (one trip or bust!)? Ever tried to scoot a sofa over so you can vacuum underneath it, but you tweak your back in the process?

Of course you haven’t. (Wink wink.)

But, just in case you ever do find yourself in such a situation, you might want to look into functional fitness. Functional fitness basically involves exercises that help you perform day-to-day tasks more comfortably and without injury.

Traditional exercise tends to focus on one specific part of the body: your biceps, your quads, your deltoids, etc. The problem is that most of our daily activities don’t require one singular muscle, but rather multiple muscles working together. Functional fitness takes this into account and focuses on exercises that work many muscles or joints simultaneously, more closely simulating every day activities. For example, traditional fitness might have you do a sitting row, whereas functional fitness would have you do a bent over row, which works the back along with the arms and shoulders.4

Mindfulness. We know, we know. “Mindfulness” has become a bit of a buzzword—one of those things everyone talks about but that most people don’t really take the time to understand or practice.

But bear with us, because real mindfulness can truly have a big impact on your health and happiness. And it’s something that requires practice. It’s more than just sitting in a quiet room and thinking. It’s being aware of your thoughts, your feelings, your judgments, your surroundings, and your physical body. It’s separating yourself from your thoughts and observing them more like an outsider would.

Mindfulness, as we said, takes practice, and it’s best achieved through meditation. It probably won’t come naturally to you. You might even feel silly the first couple times you do it. That’s okay. Stick with it. Find some guided meditations that work for you (there are plenty of apps available for your phone, or recordings online) and give it a solid try.

Why? Because mindfulness can help you be calmer, more present, and less stressed. It can retrain your brain to focus better. It could help you sleep, or calm your nerves.5 And while “mindfulness” has been used rather flippantly in recent past, we see this as a trend that can only grow, as more and more people discover its benefits.

Weight management as a lifestyle. Go ahead and read that again. It doesn’t say “quick and easy fad diets for weight loss,” or “juice cleanses that will make you drop 12 pounds overnight,” or even “dedicating your life to the gym and living and dying by the numbers on the scale.” Nope.

The “trend” that we think is here to stay is treating your weight management strategies as a lifestyle. You’re changing your long-term habits, rather than your short-term menu. You’re finding a sustainable fitness routine, not one that practically kills you every time you do it. This is about making smart, everyday decisions—decisions that might seem small at first, but that really add up over time to a happier, healthier life. Decisions like:

• Creating a sustainable nutrition plan that includes healthful meal replacements(not your average “protein shake.”
• Filling in those inevitable nutritional gaps (are you getting your B vitamins? Methylated folate? Vitamins A, C, D3? Are you sure?) with a powerful multivitamin.
• Taking care of your gut?
• Taking steps to block those carbs when you just have to have the spaghetti?

It’s decisions like these that will end up making real changes in your life. And we’re excited to see that others are catching on to this as well—the idea that “health” shouldn’t end with your diet. So ditch the yo-yo diets, and make 2019 the year you make a real lifestyle change.

If you want lasting health and happiness this year (and we’re pretty sure you do), these are the bandwagons to jump on. They’re effective, they’re sustainable, and they’ll get you through 2019 and beyond. Trust us. After all—we are the experts.

References/Sources:

1. https://www.self.com/story/what-is-high-intensity-interval-training-benefits
2. http://www.yogabasics.com/learn/history-of-yoga/
3. https://www.gaiam.com/blogs/discover/a-beginners-guide-to-8-major-styles-of-yoga
4. https://www.webmd.com/fitness-exercise/features/working-out-for-real-life-functions#1
5. https://www.mindful.org/meditation/mindfulness-getting-started/

Help Weight Loss One Pinch, Dash, or Sprinkle at a Time

Eating healthy and nutritious foods is always a good idea, but it is not always a delicious idea. Ask anyone who’s been on a diet, and they’ll tell you that they ended up eating many of the same foods over and over (and over again). As much as we love chicken and steamed vegetables, you can only eat those so many days in a row before your mind and your stomach starts to wonder if there’s a better option out there (maybe at that burger place down the street, for example).

Before you go cheating on your chicken, think about this: adding variety to your meal plan doesn’t have to mean coming up with crazy new concoctions every night. In fact, it can be as simple as changing up the herbs and spices in some of your favourite healthy meals. Getting creative with your flavour profiles can add some much-needed variety to your diet, so you won’t have to satisfy your cravings with processed foods and drive-thrus.

We found nine delicious herbs and spices that won’t only add a little kick to bland foods, but will also help you in your weight loss efforts. Get ready to add a little spice to your life (or at least your diet).

1. Cayenne pepper.  Cayenne pepper is a classic option for adding a little (or a big) kick to a variety of dishes. Different types of cuisine, from Mexican to Thai, all utilize cayenne pepper for its heat value and delicious flavour. But cayenne pepper will burn more than just the roof of your mouth—it can help you burn calories, too!

Cayenne pepper’s weight loss benefits are mainly a result of capsaicin, an ingredient found in several types of peppers. Capsaicin is thought to help speed up your metabolism and decrease your appetite, both of which can play a role in helping you lose weight. Additionally, the spice factor in cayenne pepper causes your body temperature to rise, so your body has to work to cool itself down, resulting in calorie burn. Of course, if your body gets accustomed to all that heat because you eat too much spicy food, then the weight loss benefit will probably decrease.1

As we mentioned above, cayenne is a pretty flexible spice. People get their doses of cayenne in a variety of ways, from adding it to their favourite sauces to mixing it in their drinking water (yes, really). You can get creative by adding it to your meat marinades or rubs, or, if you have a hard time with the heat, you can even mix a small amount of powdered cayenne into a flavourful smoothie.

Here are two of our favourite recipes that you could easily add cayenne to:
Tangy Buffalo Burgers with Pickles and Slaw
Cabbage Roll Chicken Enchiladas

2. Ginseng.  Ginseng is an ingredient that is popular in many Asian dishes. It has a somewhat bitter, earthy taste, but that means that it can add an interesting depth of flavour to different dishes.

Ginseng has been used medicinally for a variety of reasons, but we’ll focus on its weight loss benefits in particular. While ginseng for weight loss is still a topic of study and research, ginseng may affect the way your body absorbs and forms fat,2 meaning it could have a real impact on your weight. Some people also say that ginseng curbs their appetite,3 helping them eat less.

Ginseng is sometimes considered an acquired taste, but it is fairly easy to add it to your diet. Ginseng tea can be made from fresh ginseng (though the taste might be too bitter for some), and with many varieties of ginseng powder available, you can add a little ginseng zing to just about anything. Try adding it to your favourite Asian dishes: start small as you get accustomed to the taste!

Ginseng would also make a good addition to these recipes:
Vietnamese Tofu Veggie Rolls
Miso and Tahini Baked Eggplant

3. Oregano.  While this popular herb is actually part of the mint family, you probably won’t see it paired with chocolate any time soon. Oregano is a very common spice used in many different cuisines (notably Italian and Mediterranean). Not only is it fragrant and delicious, but it also has several health benefits, including weight loss.

Oregano contains a compound called carvacrol, which has been studied for its properties as a weight loss aid.4 One such study suggested that it may actually suppress fat formation in the body.5

While oregano might not do much for your weight loss efforts if it’s included in a carb-heavy pasta dish, it’s a great way to add some strong flavours to meats and dressings. We have a few healthy-friendly recipes that could benefit from a dash of oregano.

Quinoa Pasta
Pizza Bake
Grilled Steak Caesar Salad
Sweet Potato Shepherd’s Pie

4. Ginger.  This one might not surprise you, as ginger has been a popular health food ingredient for years. Many people tout the benefits of ginger tea, for example, for its ability to help you shed the pounds.

But what is it about this lumpy root that makes it so great for losing weight? Similar to capsaicin, ginger can help rev up the calorie burn and calm down your appetite. And since it also contains antioxidants, it’s really just a healthy choice all around.6

Ginger has a very distinct flavour, with a little spice and a lot of fragrance. It’s one of those things that can take a dish to the next level, if it’s used right. We’ve got a few suggestions for adding this incredible ingredient to your weekly meal plan.

Roasted Vegetable Salad (add grated ginger to dressing)
Zesty Lemon Chicken Salad

5. Cinnamon.  It’s the darling of the dessert world, but cinnamon might be healthier than you would think.

Cinnamaldehyde, which gives cinnamon that familiar, sweetly spicy kick we all know and love, can help encourage cells to metabolize fat, rather than store it.7 What’s more, cinnamon may help create feelings of fullness,8 so you don’t eat as often (or as much). Of course, these benefits could be easily negated by all the sugar that usually accompanies cinnamon, so use it with caution.

One of the best things about cinnamon is its widespread popularity and incredible versatility. You probably have some in your kitchen cupboard right now, and it’s an easy and delicious addition to many drinks (coffee, tea, or even milk), smoothies, oatmeal, fruits, and more. It can even be used to add an interesting depth to savoury dishes (it pairs especially well with sweet potatoes). One way it shouldn’t be eaten? Alone. Eating a spoonful of cinnamon will have irritating or even downright painful effects. Stick with cinnamon-spiced recipes, and you’ll be fine. Speaking of, here are some great, healthy recipes that could be made even better with a little cinnamon.

Homemade Yogurt Parfaits
Vegan Overnight Oats
Mocha-Haze Protein Balls

6. Black pepper.  While table salt doesn’t make the cut for our list (hey, sodium), its partner in crime, black pepper, does.

Piperine is the part of black pepper that makes us sneeze, but as it turns out, its useful for more than just clearing out your sinuses. Piperine may change or inhibit the way your body produces fat, setting off a “chain reaction” that ultimately results in, well, less fat.9Piperine may also be added to the many metabolism boosters on this list, furthering its potential as a weight loss aid.10

Even more so than cinnamon, black pepper is a kitchen staple. Don’t be afraid to use a heavier hand with the pepper mill when you want to add a little kick to your meals. It’s a great finishing touch to almost any savoury dish! Here are a couple worth trying.

Broccoli Melt
Sauerkraut and Polish Sausage

7. Cumin.  With a very distinct, slightly smoky flavour, cumin is responsible for ramping up our taste buds in many dishes, particularly in Mexican food.

Cumin’s power actually lies in its ability to magnify weight loss efforts. One study showed that participants lost about 50% more weight when adding cumin to their already healthy diet.11 This might be because of the heat factor in cumin, which may get your metabolism working a little harder. Whatever the reason, cumin just might be an easy way to add a little oomph to your meals—and to your diet.

Cumin is very common in Mexican food recipes, but it can lend its flavour to many other dishes as well. We’ve got a few favourite healthy recipes that include this delicious spice.

Quinoa Chicken Burrito Bowls
Gluten-Free Chicken Fajitas

8. Cardamom.  Possibly the “dark horse” of this list, cardamom has various medicinal uses, as well as culinary ones. It’s also used for its fragrance, which is a little woody and spicy. In cooking, however, it’s a popular choice for adding flavour to meats (especially chicken), rice, soups, and more.

As a natural diuretic, cardamom is sometimes used to reduce bloating and water retention, helping you lose weight. It also might be effective in boosting your metabolism so your body burns fat more efficiently.12

While the following healthy recipes don’t call for cardamom, the spice would be a welcome flavour to either one. You can also try using it as a simple spice for rice or roasted vegetables.

Ground Chicken Sloppy Joe
Chicken with Mustard Greens, Quinoa, and Oranges

9. Garlic.  It may not do much for your love life, but garlic might help you as you’re trying to drop some pounds.

We know that when your body’s temperature rises, it has to work hard to cool itself down, thus resulting in calorie burn. Well, garlic has that effect on the body, meaning it could contribute to your weight loss efforts.

Chances are, you already use garlic pretty often in your cooking. We’ve got a couple healthier recipes that use garlic, too! Try them out.13

Turkey Chili
Bacon Leek Black Bean Soup

Eating healthfully doesn’t have to be boring or bland, and by spicing things up, you just might boost your weight loss efforts even more! Add these healthy recipes to your meal rotation, and see just how flavourful losing weight can be.

References/Sources:

1. https://www.healthline.com/health/food-nutrition/cayenne-pepper-for-weight-loss
2. https://www.healthline.com/nutrition/weight-loss-herbs#section5
3. https://www.livestrong.com/article/488897-korean-ginseng-and-weight-loss/
4. https://www.healthline.com/nutrition/9-oregano-oil-benefits-and-uses#section10
5. https://www.ncbi.nlm.nih.gov/pubmed/21447440
6. http://time.com/collection/guide-to-weight-loss/4787027/ginger-body-fat-obesity/
7. https://www.rd.com/health/diet-weight-loss/cinnamon-weight-loss/
8. https://www.forbes.com/sites/brucelee/2017/11/22/cinnamon-can-it-really-help-you-lose-weight/#6aae75c34298
9. https://www.webmd.com/diet/news/20120504/black-pepper-may-help-fight-fat
10. https://www.doctoroz.com/slideshow/mega-metabolism-boosters?gallery=true&page=8
11. https://foodrevolution.org/blog/weight-loss-cumin/
12. https://food.ndtv.com/weight-loss/cardamom-elaichi-for-weight-loss-6-reasons-to-add-the-wonder-spice-to-your-diet-1911859
13. https://www.livestrong.com/article/538326-the-benefits-of-garlic-ginger-in-losing-weight/

Father’s Day 2019: 
It Is Time To Celebrate The Special Men In Your Life

Green Coffee Bean Extract: The Plexus Slim® Ingredient With a Polyphenol Twist

GREEN MEANS GO.

And, speaking of green…We’re talking about the health benefits of green coffee bean extract. Green coffee extract is part of the blend in Slim. What makes green coffee such a valuable polyphenol? The quick answer: its chlorogenic acid content (CGA).

CGA has tons of health benefits . Let’s dive deeper into polyphenols and the advantages of chlorogenic acid. And, of course, how they come together in Slim to a healthy glucose metabolism and have you on your way to a healthier, happier you!*

THE LOWDOWN ON THE UPSIDE OF POLYPHENOLS

Polyphenols are easy for your body to ingest because polyphenols derive from natural compounds commonly found in plants—think: fruits, veggies, cereals, tea, wine, and—yes—green coffee bean extract.

Classified as flavonoids or nonflavonoids, compounds of polyphenols, when ingested, are interpreted by your body as xenobiotics.

WHY IS THIS IMPORTANT? WE HOPED YOU’D ASK!

POLYPHENOLS PROMOTE BODY BALANCE

Centuries of alterations in diet and environment have naturally caused our human gastrointestinal systems to become unbalanced. Lack of balance can lead to a disturbance in your gut microbiota and adverse conditions affecting digestive, immune, and metabolism health. Gut what? Gut microbiota, refers to the trillions of microorganisms that reside in your GI tract—bacteria, fungi, viruses, and archaea.

The good news is that because polyphenols are plant-based, they’re all-natural and can be found in many accessible foodstuffs, including:

• Wild blueberries
• Cranberry extract
• Concord grape extract
• Plums
• Peaches
• Cherries
• Dry Legumes

BACK TO GREEN COFFEE BEAN EXTRACT

What makes Slim so desirable—in addition to the delicious raspberry-lemon-watermelon flavor, 5 teeny-tiny calories, and the absence of any additives or preservatives—is the presence of polyphenols in a special blend of green coffee bean extract containing 50 percent chlorogenic acid.

The popularity and potency of green coffee bean extract are largely due to the higher chlorogenic acid content. Because green coffee beans aren’t roasted, they retain much more chlorogenic acid than other forms of polyphenols. And, as an added benefit, the caffeine in Slim is so minor, that it’s negligible.

WHY IS IT BENEFICIAL TO INGEST HIGH LEVELS OF CHLOROGENIC ACID?

Plus, the metabolic impact results in weight loss, in addition to promoting overall optimal health. Our clinical studies demonstrate that you can expect weight loss of up to 5.4 pounds within 60 days when taking Plexus Slim and partaking in a Mediterranean Diet.◊*

KEEP UP THE GOOD HEALTH

By regularly taking Slim and subscribing to a phenol-rich diet, not only can you support positive gut microbiota outcomes, you can strive to “greenlight” your way to better overall health.*

References

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2835915/

https://plexusslim.com/

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

◊Participants in an independent, randomized, double-blind, placebo-controlled, human clinical study, who used one pack of Slim twice a day lost an average of 5.45 pounds in 8 weeks, while the placebo group lost an average of 3.12 pounds. There was a trend to weight decrease with Slim group (p=0.059).

7 Ways to Track Your Progress—No Scale Included

Being healthy isn’t about how your jeans fit, or the number you see on the scale–because, well—it’s only a number! Seriously, it’s not the whole kit and caboodle.

Yes, tracking digits can help monitor your progress, but there are so many other ways to make sure you’re still on track. To help you figure out if you’re headed in the right direction—we’ve developed seven different techniques to keep up-to-date on your progress—without ever stepping foot on the scale.

1. STRENGTH AND ENDURANCE

As you move closer towards your fitness goals, you’ll see your strength and endurance increasing. Start noticing the little things. Maybe the flight of stairs at work no longer leaves you out of breath. Or, maybe you’ve increased the weight of your dumbbells from five pounds to 10!

These improvements may seem small at first, but don’t count them out! They’re proof that what you’re doing is working!

2. MOBILITY

With increased strength and endurance comes better mobility. Are you feeling more flexible? Is sitting with your legs crossed more comfortable? Can you now bend down and touch your toes?

These little victories help improve your quality of life. So, don’t break a sweat if the scale hasn’t budged. You’re still killin’ it with your goals!

3. DECREASED STRESS LEVELS

Exercise is one of the best ways to relieve stress! It boosts endorphins–your brain’s feel-good neurotransmitters. Plus, it’s a healthy way to release any pent-up anxiety.1

So, if you’ve been feeling a bit more “zen” lately.  Keep it up!

Pro Tip: Ninety percent of our body’s serotonin—a mood-boosting neurotransmitter—is produced in our gut.2 So, by showing your friendly gut microbes a little love with our probiotic ™, you’re helping to boost your mood and reduce feelings of stress.*

4. BETTER SLEEP

Burning off steam with exercise (even for as little as 10 minutes each day) can significantly improve your sleep quality—helping you feel refreshed and rested.3 And, since the majority of fat burning occurs while you’re sleeping, it’s a win/win situation!

5. ENERGY

Less stress, plus better sleep, equals—you guessed it—MORE energy! And, if you’re taking Plexus Edge® along for the ride, it can be the perfect feel-good recipe!

Those afternoon slumps will begin to fade, and you’ll have sustainable energy levels throughout the day.*

6. OVERALL HEALTH IMPROVEMENTS

Exercise and a healthy diet can lead to other improvements you might not think about—like breathing easier and increased heart health.

7. YOU HAVE “THAT GLOW”

When you’re healthy, you’re happy—and it shows on your face! You’re celebrating each victory as it happens, and you’re feeling the difference each action item makes.

So, shine on! Use the good feeling you get when you look in the mirror to fuel your momentum moving forward!

BONUS: GETTING COMPLIMENTS!

This list wouldn’t be complete without the thing we all crave—compliments. Your weight loss journey is your own—so when people notice, it’s a total win.

Too often, we shrug off compliments without giving them much merit. Why? Don’t shy away from someone telling you how amazing you look, or complimenting how healthy your lunch looks. Instead, bask in those moments whenever they happen, and use them for more encouragement!

References

1https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/exercise-and-stress/art-20044469?pg=1

2http://www.tandfonline.com/doi/abs/10.4161/gmic.2.4.16108

3https://sleep.org/articles/exercise-affects-sleep/

Bacon Leek Black Bean Soup

When the mittens come off and your hungry tummy starts to rumble—there’s nothing like a big bowl of soup to warm you up. This scrumptious, gluten free bacon leek black bean soup recipe is gluten free, and sugar free—making it easy to stick to your health goals this season.

And, TWIST! We’re adding an essential to make this the ultimate gut-friendly recipe—leeks! Leeks are one of the most prebiotic foods out there. A 100-gram serving of leeks contain around two grams of dietary fiber, a gram of protein, and includes vitamins A, C, E and B6 and many health benefits. They help keep the stomach’s bacterial environment in balance, help to eliminate toxins, and stimulate digestive fluids—leading to an all-around healthy digestive system—helping to improve overall health.1

And, added bonus! It’s super simple to make, and will taste like you slaved away for hours! And what’s even better is this delectable soup includes bacon! So, with the fiber-rich black beans, leeks, fresh produce, and bacon?! Talk about a recipe with the total package.

---

YUMMY + SHARE: BACON LEEK BLACK BEAN SOUP

Adapted from Kale & CocoaServes: 6
Time: 55 minutes
Gluten free, sugar free

Ingredients

3-4 leeks
3-4 garlic cloves
8 ounces chicken broth
6 rashers lean bacon
3-4 chopped tomatoes
2 tablespoons tomato ketchup
2 teaspoons Worcester sauce
800 grams cooked black beans (2 cans if using tinned)
Cilantro, diced avocado, crushed tortilla chips to top (optional)

Directions

Fry the thinly sliced leek in a splash of olive oil or 1/2 teaspoon coconut oil, with the crushed garlic.

After five minutes, add the chopped bacon.

Five minutes later, add the chicken stock and bring to simmering point.

Add all the remaining ingredients.  Cook for a further five minutes until hot. Check seasoning and add if required.

Divide the soup between bowls and garnish with cilantro, diced avocado, crushed tortilla chips—or all three. Enjoy!

 

References

1 https://healthyfocus.org/health-benefits-of-leeks/

The Healthy Gut and Metabolism Benefits of Plexus Slim®

What’s better than falling in love with a health product tailor-made just for you? Finding one that loves you back!

That’s why so many people have a strong affection for Plexus Slim®. It’s a delicious, low-calorie supplement, packed with the essentials to encourage a healthy gut and metabolism. And…that’s simply the beginning!*

GOTTA LOVE A HEALTHY GUT*

There’s a reason why a Google search for “How important is having a healthy gut?” yields 978,000 results. The term “healthy gut,” is no mere buzz term. The reason the subject is so popular is the increasing awareness of the importance of balance in the gastrointestinal system. Harmony in the gut can lead to better immune health and overall health.

We conducted a recent highly advanced, in vitro study to further investigate Slim’s ability to mimic the human gastrointestinal system. The discovery—that Slim’s powerful microbiome activating formula produced incredible results!

Slim supports healthy gut function by showing love to your gut microbes.◊*

Many gut microbes (despite the perhaps less-loveable name), work to promote positive gut health.  Bacteria can often receive a “bad wrap,” but good microbiota bacteria inside our gut is vital in processes such as digestion, producing essential vitamins, and regulating the immune system.

Over time, dietary and environmental influences and alterations have caused gut microbiota to become (not surprisingly) unbalanced. To remedy these shifts, our bodies benefit from the love of microbiome activating supplements, like Slim, that help to restore balance to the gut.*

RESTORING BALANCE WITH A LITTLE TLC

There are several aspects of Slim that help support healthy gut balance, including the powerful microbiome activating formula that was shown to increase Lactobacillus by 365 times and Bifidobacterium by 290 times. These microbes that contribute to your overall health work in tandem with Slim’s clinically studied XOS prebiotic.◊*

The results are beneficial indeed, but Slim offers even more TLC when it comes to encouraging positive immune and digestive health.

GETTING TO THE HEART OF YOUR METABOLISM

In addition to providing support for optimal gut health, Slim also contains a microbiome activating formula that can have a positive effect on metabolism. In the in vitro study, it was shown to increase Butyrate by up to 58 percent and Propionate by up to 29 percent. Both are short-chain fatty acids that help to regulate your metabolism.◊*

In addition, chlorogenic acid (from Slim’s green coffee bean extract) can support healthy glucose metabolism.*

A TASTE YOU’LL ADORE

In addition to the numerous health benefits of Slim, the mere 5 calories per serving, combined with no artificial colors or flavors is sure to capture your affection. And, who can argue with the delicious raspberry-lemon-watermelon taste?

Finally! A health product that returns your fondness by showing you love in 30-single serve packets ready to help you on your journey to health and happiness.

♢ The results of an in vitro human gut simulator study suggest that Slim’s formula may have several beneficial effects. Further research, including research conducted in humans, is needed to confirm these preliminary findings.

References

https://www.bcm.edu/departments/molecular-virology-and-microbiology/research/the-human-microbiome-project

https://plexusslim.com/

Meet Amazon Alexa

It’s January–the beginning of a bright new year. And like many of us, health and fitness are probably some of your New Year’s Resolutions. You’re fired up. You’re committed. You’ve promised yourself this year is going to be different. And it can be!

Whether your goal is to lose weight, be more active, reduce stress, or just create healthier habits, we’ve got a secret that can help. After all, this is the 21st century–right? Let’s not forget the power of tech!

Cue your Amazon Echo.

Millions of people use Amazon’s popular virtual assistant every day to help with tasks like checking weather reports, building grocery lists, and even planning their schedules. But Amazon Alexa is capable of much more! Here are nine free Alexa skills that turn this handy device into your personal health coach.

FITNESS

If fitting the gym into your schedule is out of the question and at-home workouts make you feel like you’re spinning in circles, these Alexa skills are just what you need! With a few simple voice commands, you’ll be powering through guided training sessions.

7-Minute Workout

Use voice command: “Alexa, start seven-minute workout.”

Seven minutes is less time than you’ll spend waiting in line for your morning cup of coffee. Anyone can squeeze in a quick sweat session with 7-Minute Workout. Each exercise can be done in the comfort of your own home, without any need for fancy equipment. It’s a great way to get your blood pumpin’ at the start of each day

Random Workout

Use voice command: “Alexa, random workout.”

Commercial break? It’s time to move! Jump off the couch and ask Alexa which exercises you can do. Random Workout will get your heart rate up and even includes motivational phrases to remind you that you’re killin’ it.

30 Day Pushup Challenge

Use voice command: “Alexa, open Pushup Challenge.”

Get down and give me twenty! Pushups are a powerful way to strengthen your entire upper body. With Pushup Challenge, the goal is to work up to 100 (consecutive) pushups each day. You’ll start small with baby steps, and build on the progress you make.

5-Minute Plank Workout

Use voice command: “Alexa, start five-minute plank.”

Want rock-hard abs? Well then, you’ve probably heard about the “plank.” It’s a great exercise for strengthening your core (and even your glutes and hamstrings)! With 5-Minute Plank Workout, Alexa will guide you through six sets of planks with short breaks in between.

Easy Yoga by Life Bot

Use voice command: “Alexa, open Easy Yoga.”

Perhaps planks and pushups aren’t really your thing. Maybe you’re looking for something a little more soothing. If so, Easy Yoga could be your cup of tea. You’ll be guided through a quick yoga routine that only takes 10-15 minutes.

NUTRITION

When healthy habits are easy, it’s more likely they’ll stick. That’s why reading labels and counting calories get a bad rap. They’re vital, but so time-consuming! Here’s an Alexa skill that can really simplify things.

Nutrition Label

Use voice command: “Alexa, search Nutrition Label for [food item].”

Wondering just how many calories are in the sandwich you’re eating, or if splurging on that cookie is worth it? Ask Alexa to share the nutrition facts of the food you’re eating. You can even get specific with questions like, “Alexa, how much protein is in bacon?”

MIND & SPIRIT

Diet and exercise aren’t the only things that lead to good health. Reducing stress and getting more sleep are also really important. Yet, they’re often overlooked. Rejuvenate your mind and spirit with these easy-to-use Alexa skills.

Guided Meditation

Use voice command: “Alexa, open Guided Meditation.”

Meditating is a helpful tool for relieving stress and anxiety. It can also improve your ability to focus and/or sleep so you feel more alert and rested. This Alexa skill includes over 60 guided meditation activities, as well as stress-reducing breathing exercises.

Breathe Therapy

Use voice command: “Alexa, open Breathe Therapy.”

The act of breathing is so basic. It’s something you don’t have to think about. Or is it? Hitting the “pause” button and slowing things down can help you relax and unwind. Use the Breathe Therapy Alexa skill whenever you need a little “me time.”

Free Sleep Sounds

Use voice command: “Alexa, ask Sleep Sounds for rain.”

Fall asleep to the soothing sounds of a crackling fireplace, rustling brook, or even a distant thunderstorm. This Alexa skill plays soft, ambient noise to help block out distractions interfering with your rest. And, there’s something for everyone. City noises, passing trains, ceiling fans and crickets are some of the more creative options.

See! Staying on track with your goals doesn’t have to be complicated, or cost tons of money. With tricks like these, even busy-bodies like you can nail it!