Healthy Holidays: Spinach and Kale Greek Yogurt Dip

As we shop during the holidays, its hard to pass up the various goodies along the shelves.  Chocolate this, peppermint that.  Since we do most our shopping at our local Trader Joe’s, it does help with some of the temptation, especially when we are searching for the best appetizer to bring to the many Holiday parties!

Recently, we came across this, Spinach & Kale Greek Yogurt Dip and of course we had to give it a try!  Needless to say, but we will, it was good. So we got to thinking, how could we could make our own homemade version, and keep it low in calories and fat, but high in flavor?

 

And here is our version of Spinach & Kale Greek Yogurt Dip…with a little help from our friends over at Homespun with Love.

1/2 a box of frozen, thawed and drained spinach
3-4  medium, fresh curly Kale leaves, washed, stem removed and chopped into thin julienne slices
1 1/2 cups non fat Greek yogurt
2 tablespoons mayonnaise 
2-3 gloves of garlic, minced
1 package Knorr vegetable mix
1/4 Italian red onion, chopped small
Salt & Pepper to taste

Place spinach and kale in a bowl and toss to combine. Add the rest of the ingredients and mix well. We found we did not need to add additional salt. Check for seasoning. Serve or chill in refrigerator covered until ready to serve.

Serve this with crackers, bread or vegetable sticks.

Optional add ins: water chestnuts, red bell pepper, green onions.

Happy Healthy Holidays!

 

Post Cleanse: Wrap-up

After following our trainer, Lindsea, on her 3 day cleanse experience we wanted to check back in with her and get her thoughts post CAN CAN Cleanse.

“It’s an amazing feeling to accomplish three days of a cleanse. During the three days I felt challenged and was constantly reminded of what I was putting into my body. As a result I am more aware of what I am eating and have learned how to incorporate more juice into my diet. Overall, I really enjoyed the experience and thought the CAN CAN Cleanse was very well organized and really enjoyed all the tasty juices/soups. Thank you CAN CAN Cleanse for helping me feel lighter, brighter and most importantly empowered! I can tell you this will not be my last CAN CAN Cleanse and will definitely be ready for my next one soon.”

Finding the Right Cleanse for Your Body: Day One

It’s that time of year to renew and rejuvenate our bodies as we move from summer to the fall. After evaluating the different cleanses, CYS trainer, Lindsea Swisher decided to try the CAN CAN CAN Cleanse and report back to our bloggers. Lindsea chose this specific cleanse because they are a local SF company and we are a huge advocate of supporting local businesses. We found that the cleanse was the most approachable, especially since they provide a pre-cleanse warm up with instructions to help prepare your body for juice consumption. Lindsea is anticipating a challenge, but is keeping her eye on the prize of feeling more rejuvenating from the inside out! “It’s inspiring to set out on a new health track and know that in 3 days I will be on my way to optimum health!”, Lindsea explained.  Come along on the 3 day journey as we share our experience throughout the cleanse.

Cost: $185 for the 3-day cleanse

Number of Juices Per Day: 8

Based In: San Francisco 

3 Day Seasonal Juice Cleanse!

Are you ready for a better and happy self?

Vegetarian Help: Zucchini Ribbon Salad with Cannellini Beans

 The first question I get when I tell someone I’m a vegetarian is, “How do you get your protein?” It’s actually quite easy to get enough protein if you know the sources to build your meals from. Protein requirements vary for each individual. In the book Eat to Live by author Joel Fuhrman M.D., he provides an easy way to calculate your protein requirement according to the USRDA. Multiply your body weight in pounds by .36 grams. A woman who weighs 120 pounds needs about 44 grams of protein per day.

Vegetarian Sources for Protein:

Barley- 1 cup has 3 grams of protein

Quinoa- 1 cup has 5 grams of protein

Lentils- 1 cup has 17 grams of protein

Tofu- ½ cup has 20 grams of protein

Almonds- 12 almonds have 3 grams of protein

Cannellini Beans- 1 cup have 16 grams of protein

Include at least one vegetarian source of protein at every meal along with other fruits, vegetables and whole grains to meet your daily requirement.  The recipe below for Zucchini Ribbon Salad with Cannellini Beans has about 10 grams of protein per cup.

Zucchini Ribbon Salad with Cannellini Beans

Yield- 4 cups

Ingredients and Preparation:

• 3 Zucchini, sliced into ribbons
• 1 Bunch of Asparagus- cut and keep only the spears
• 1 can of Cannellini Beans, rinsed and drained
• 2 Shallots, finely diced
• ¼ cup of fresh Tarragon, pull leaves from stems
• Juice of 2 Lemons
• 3 cloves of Garlic, pushed through a garlic pressed or finely chopped
• 4 Green Onions, sliced
• ¼ cup of Olive Oil
• Salt and Pepper
• ½ cup of White Wine

Directions:

1. Put the zucchini ribbons in a bowl and top with the juice of 1 lemon, a dash of salt and pepper and use your hand to mix. Set aside.
2. In a small sauté pan: heat about a tablespoon on Olive Oil and then sauté the asparagus spears on medium heat add the Cannellini Beans about half way through to warm.
3. Remove Asparagus and Beans from heat and add to the bowl of Zucchini Ribbons. Mix together. Set aside.
4. In a large sauté pan: heat remaining Olive Oil and add garlic and shallots on medium heat. Stir with a wooden spoon to combine ingredients. Once the shallots and garlic have softened add the tarragon and stir. Add the juice of 2^nd lemon and let mixture reduce. Once reduced, add the white wine and reduce heat to simmer.
5. Once the sauce has reduced and slightly thickened add the bowl of vegetables and toss together. Top with a pinch of salt, pepper, and green onions. Serve.

 

Enjoy,

Tricia

Tricia is our guest blogger from the blog  www.sunshinefitfoods.wordpress.com. We are so honored to have her share her vegetarian insights with her!  Check her blog out for more fit foods!

Summer Yoga Playlist…Sun Salutations and Jams!

Tired of your typical yoga music that makes you feel like it’s still winter?  No worries, we have compiled a rockin’ playlist of songs to make you enjoy flowing in the sunshine!

1. “Comptine D’un autre ete” by Amelie Soundtrack

2.   “Fineshrine” by Purity Ring

3.  “Weekend” by Class Actress

4.  “Youth (Adventure Club Dubstep)” by Foxes

5.  “Gold on the ceiling” by the Black Keys

6. “Azure” by Paul Kalkbrenner

7. “Super Scorer” by Boy Robot

8.  “Live in Vanilla” by Boy Robot

9.  “Everything Goes” by Club 8

10. “Ooh Child (alternate version)” by Beth Orton

11.  “Turning Page (instrumental)” by Breaking Dawn Soundtrack

12.   “Samsketi” by Sigur Ros

Enjoy, Flow and get outside!

Oakley Women take over Napa Valley…Part 2

I had the amazing opportunity to head back to Napa with the Oakley Women’s Perform Beautifully Contest.  Last year, I was so nervous and overwhelming with the inspiring women around me, it all seemed like such a blur.  After the most life changing year with Oakley Women‘s, I felt a whole new vibe as this year’s weekend festivities kicked off.  I was more confident and passionate about the brand that I was there to represent.  I was excited to share this passion with the new 10 brand ambassadors, and show them the healthy, fit, and fun ways of the Oakley lifestyle.  We got to run the 5K through the Trefethen Winery, bike our new Trek Bikes through 3 more wineries, hike and picnic in Bothe Napa Valley State Park as well as tour and watch a presentation at the Culinary Institute of America (the original C.I.A.).  We couldn’t of asked for better weather, and had even better times together!

New Asics NEON lightweight running shoes!

The new 10 ambassadors and a few of the original 10 getting ready for our 5K!

Learning about the Rolling O lab from Weber

Is there really ever enough wine for 150 women?

 

And here’s the video from the weekend!

Thank you to everyone who worked SO hard to put this successful weekend together! 

Oakley Love!

TRAVEL

Get out, see the world and grow into the better you! Thank you Henry Rollins!

Top 10 Signs You’re a Yogi

Whether you just did your first class, or been practicing yoga for years, sometimes becoming a “yogi” just happens naturally.  Believe me, if you have no idea what “Yogi” or “Yogini” means, you should stop reading now.  After a few years and introducing new friends into the Yoga World, we have come to know the signs…

  10.  You can’t live without Coconut water.  Sometimes you feel like you were just in the Mohave, but one sip after class and your laying on the beach of  Hawaii…lifesaving.

9.  You have no idea where you jeans are and can’t remember the last time   you wore them.

8.  Mid-day Downward Facing Dogs are becoming your normal routine…and your boss is somehow okay with it.

7.  When in traffic, you start your Ojai breathing.  Even though its okay in your car, people on the bus think you might have a sinus problem.  Lets keep it to the car.

6. Your yoga instructor knows more about you then your college friends.

5. You subconsciously stand in Tree Pose while on the phone or in line for the grocery store.

4.  You end all conversations with “Namaste”.

3.  You start making up clever names for social events…like Vino Vinyasa   and Zen of Zin.  You can have yoga and a social life, right?

2.  You lock your standing knee while shaving your legs in the shower.

1.  Kale is not just a four-letter word to you

 We LOVE being yogi’s and super PROUD of it!

But seriously…where are my jeans?

Top 12 Running Destinations in the US West

As I travel throughout the US, I continually find myself looking for places to run in new cities.  Thank you to Runner’s World magazine for compiling a list of the Top 12 places to run in the US West.

Boise, Idaho
Explore the 30-some miles of shaded trails along the Boise River or the clean streets of downtown Boise

Boulder, Colorado
Cliff hangers, cowboys, dark pine forests and open meadows — you’ll see it all in Boulder

Colorado Springs, Colorado
Local motto: “Oxygen is overrated; just keep running!”

Denver, Colorado
This mile-high gem for runners gives a whole new spin to altitude training

Durango, Colorado
This mining town has lots of trails — and altitude — to tempt runners

Maui, Hawaii
The best places to stay, run, and race

Missoula, Montana
This is the best the Big Sky state has to offer — an outdoors enthusiast’s dream

San Francisco, California
San Francisco’s big-bridge bookends, eclectic high-rise skyline, sailboat-filled bay, and sweeping Pacific Ocean backdrop make this city arguably the most stunning of all

San Luis Obispo, California
This town calls itself “a feast for the senses” — find out why

Santa Barbara, California
Running through Santa Barbara consists of beautiful scenery.

Santa Monica, California
Orange groves abound in this scenic beachside city.

Visit Seattle, Washington
Rain? What rain? The weather–and the running–are more than okay in the Emerald City

 

I’ve crossed off 7 of the 12…how many destinations have sweat in?

Music, Mosh pits, and.. Yoga?: How to get your Om on at the Summer’s Music Festivals

As summer approaches, the excitement of festival season starts to grow.  We start to find our neon tank tops and glow sticks and countdown the days to Coachella, Outside Lands, Burning Man, or whatever other festival strikes your fancy.  The sun is hot and the girls and boys spend their days and nights dancing to the upcoming bands and hippest songs that aren’t always on the radio.

With that in mind, we have to bring up the idea of the addition of yoga into music festivals.  Wanderlust has incorporated music into their yoga festival, but we think its time that those two worlds combined at all music festivals.  After a night of running through the desert and dancing for hours, your body needs a short hour of stretching and revitalization for the next few days of the festivals.

Here are some poses that you can do outside your tent, by the pool or in between sets of your favorite bands.

Supine Twist:  A simple pose to ignite your colon for cleansing and dextoxing, as well a great stretch in your outer hip and lower back.  This is something you can do next to a pool.

Crescent Moon:

A perfect stretch for your hip flexors and it feels great along your front body (especially if you are camping!).  Make sure your knee touches the ground, since balance is usually something that you loose throughout a music festival.

 

Savasana

Take a moment for yourself, lay down and just breathe.  Just make sure its in your campsite, hotel etc. and not in the middle of a moshpit.

Cheers to staying hydrated, stretching, dancing and living free!