Fitness & Wellness Blog

My life journey began in a town of 400 and my food journey began in Chicago when I was 11, with a piece of Salisbury Steak. (if you went to school in the States like me, then your lunch likely sucked... and it likely included Salisbury Steak.) For those that don’t know, Salisbury Steak* is the epitome of processed food. Animal parts, gluten-y binders and unpronounceable preservatives formed into a patty...with grill marks PAINTED on them. To make matters worse, the sauce turns into a gelatin substance once it’s cold... That night I told my mom that I wanted...needed to start making my own lunch. From there, my interest in

4 ways that going big on greens, grains and beans really impacts your overall wellbeing. Plant-power is taking center stage these days and rightly so! Here’s why:   Reduced inflammation Inflammation at its core is a good thing. It is the body’s way of calling the cavalry (aka white blood cells) to come to the rescue, repairing tissue, fighting viruses and bacteria. However, when we eat foods like sugar and refined grains, that provoke an adverse reaction, we are keeping our white blood cells on amber alert which over time causes pain, fatigue and is the pre-cursor to chronic disease. A plant-based diet, heavy in whole grains and loaded with anti-oxidant properties

madison wright, msblog coordinator + core fusion teacher The holiday of Halloween has deep roots, dating back more than 2000 years ago; the pumpkin seed trail leads us to the Celtic culture of the Druids of who lived in Ireland, Britain and Northern Europe. Halloween, originally dubbed “All Hallows Eve” was a celebration that coalesced the last day of the Celtic Calendar, October 31st, a culmination of the summer season and of course – the one that we’re more familiar with- a day to honor the dead. The festival, Samhain (pronounced sow-in) and means November in the English language, was an important autumn festival focalized around fire which signified the

In a breakfast rut? We got you. Get up and out with a wellness retreat in a jar—these protein-packed, antioxidant-rich, and delicious chia puddings you can meal-prep in advance. Ingredients * 6 Tablespoons chia seeds * 2 cups nondairy milk — we use unsweetened coconut, almond or cashew milk * 1/2 teaspoon vanilla extract * 1 Tablespoon maple syrup, honey or sweetener of choice (optional) Topping Ideas * Blueberries * Sliced Almonds * Granola * Strawberries * Bananas * Honey * Cinnamon + Apples * Pomegranate Seeds * Frozen Mixed Berries (a summer staple!) * Edible Flowers (for the most Instagram-worthy version!) * Figs + a dash of balsamic vinegar

Energy. We all seem to need more of it while it seems to escape even the best of us. When it comes to energy sources, the first thought of course is food, with fruits and veggies especially being top of mind these days. But before we put more plants on our plates, let’s explore a few non-food related energy hacks, because what's the point if you don't have the proper mental tools to keep you in the game? Although the items below seem super simple, things often "click" when we hear them in a different way or with a new fact and sometimes the things "I totally know already" are

Macronutrients – a.k.a. the big three – are made up of protein, fats, and carbs. Micronutrients, on the other hand, include all of the other important vitamins and minerals that our bodies need. B vitamins as a whole are super essential to overall cell function and DNA production, aka, keeping our body working and healthy every day. There are 8 specific B vitamins, typically known as B-complex: thiamine (B1), riboflavin (B2), niacin (B3), pantothenic (B5), pyridoxine (B6), biotin (B7), folic acid (B9), cobalamin (B12). BenefitsThe very vital benefits of Vitamin B include cell health, energy levels, a healthy appetite, cardiovascular health and more. All of these benefits are essential when you’re keeping up

For those of us who have attempted the feat of a diet, we know how difficult it can be to stick to limitations while remaining satisfied and motivated. A diet can be considered a short-term approach towards achieving a health goal. The restrictions that go hand in hand with diets may work for some people to achieve a goal quickly, but it may not work for others. Some may find themselves frustrated if they do not see the results as quickly as they’d hoped, and some may feel imbalanced from the sudden change in regimen.   An alternative approach towards achieving a goal and bettering yourself is making tweaks to