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We know how crazy the mornings can be, but in order for all of us to stay and look healthy, these are three things that we NEVER forget to do before walking out of the house. By taking 10 minutes in the morning, you can ensure that you always start your morning off right.

Screen Shot 2015-01-13 at 2.02.51 PMPhoto via Natural Beauty Island

#1: 25 second skincare prep 

Practicing a simple skincare morning regimen helps wake your skin up and prime it for makeup, ensuring that your features radiate and your makeup lasts throughout the day.

Cleanse: Dissolve nightly impurities and remove your nightly treatment in one step. Skin is left clean, clear, smooth, and energized.

Treat: Help protect your skin from daily free radical damaged caused by UVA/UVB rays and environmental damage by applying a potent anti-oxidant serum. Our top picks for anti-oxidants include, Organic Red Tea (50X more potent of an anti-oxidant that green tea), Pomegranate and Cherry extracts.

Moisturize: This is two-fold as we need to also de-puff our eyes (look for eye-products that contain Vitamin K + Arnica which help to reduce puffiness and dark circles) and prep our overall complexion for makeup.

#2: Don’t skimp on breakfast

According to Livestrong: While a recent human clinical trial reported that eating breakfast isn’t necessary for weight loss, there are plenty of other studies that suggest otherwise. In the largest sample of successful dieters, 78 percent reported eating breakfast every day. Still, nearly a quarter of U.S. adults skip their first meal on any given day — and that increases your risk for other chronic conditions. What’s more, a Harvard study reported that men who skipped breakfast were 27 percent more likely to develop heart disease and that female breakfast skippers had a 28 percent higher risk of developing Type 2 diabetes. Eating breakfast may also give you more energy: One study found that breakfast eaters burned 400 more calories during a day through increased daily activity.

Our favorites include: Steel Cut Oatmeal with raisins and fresh berries and egg whites mixed with spinach and a side of sliced avocado.

#3: AM Detox 

Add a slice of lemon to a warm cup of water in the morning. By adding lemon to your water, it has been shown to promote fresher breath, realigns your bodies pH balance and improves digestive function to name a few. And don’t forget to get your daily dose of recommended water intake of 8 full glasses daily.

If you’ve been trying to incorporate more produce into your diet and perhaps even aiming to eat more meatless meals, this is one to add to your weekly rotation. Bright and colourful, packed with nutrients and plant-based protein, this Asian-inspired bowl will leave you feeling satisfied and nourished. If you’re not in the mood for rice, feel free to substitute your favourite whole grain, such as quinoa, millet, or even cooked soba noodles.

Sesame Citrus Tempeh Dragon Bowl

Sesame Citrus Tempeh Dragon Bowl

Prep Time: 15 mins
Cook Time: 30 mins
Serves: 3

Ingredients

  • 1 cup uncooked brown rice, ideally soaked overnight
  • 1 cup sliced tempeh
  • 1 cup shredded purple cabbage
  • 1/2 cup shredded carrot
  • 3/4 cup chopped bell peppers
  • 1/2 cup thinly sliced snap peas
  • 1 cup diced zucchini

Toppings:

  • 1/2 avocado, sliced
  • 1/4 cup pea shoots

Dressing:

  • 1/3 cup orange juice
  • 2 tbsp tamari or low sodium soy sauce
  • 2 tbsp sesame oil
  • a few pinches of chili flakes

Instructions:

  • Cook rice in about 2 cups of water for about 30 minutes or until no longer crunchy. (Depending on how long you’ve soaked your rice, it may require less time.)
  • Chop the veggies and tempeh.
  • Toss the brown rice, veggies and tempeh into a wok with the dressing and sautee until just warmed.
  • Top with avocado and pea shoots
  • Serve hot or cold.

Sesame Citrus Tempeh Dragon Bowl 1

Angela is an avid runner, fitness instructor, foodie, healthy living blogger, and health coach. Having been overweight, unhappy and insecure as a teenager, Angela took control, changed her unhealthy habits, and adopted a clean eating lifestyle that she continues to maintain today. Her goal is to support, inspire, and motivate others to improve their health and be their best. You can learn more about her on her blog, http://myfreshperspective.com

Instagram: @myfreshperspective

On hectic evenings, it can be hard to muster up the willpower to cook up a meal that’s tasty and good for you too. Having said that, we all know that a lot of take-out dishes are laden with belly-bloating sodium and artificial ingredients. This cleaned-up version of Cashew Chicken uses only whole food ingredients and tastes just as good as the real thing. Time-wise, you’ll have dinner on the table in just over half an hour, and after taking your first bite, you’ll be glad you went the home-made route.

Cashew Chicken - Eat Spin Run Repeat 1

Cashew Chicken

Prep Time: 20 mins
Cook Time: 15 mins
Serves: 2

Ingredients

  • 2 raw boneless skinless chicken breasts, about 120g each, diced into 1-inch pieces
  • 2 tsp cornstarch
  • 1 tsp coconut oil
  • 4 tsp miso-garlic sauce (see recipe below)
  • 2 tsp low-sodium tamari
  • 2 tsp rice vinegar
  • 1 red bell pepper
  • 1 green bell pepper
  • 2 green onions, sliced diagonally
  • 2 tbsp water
  • ¼ cup raw unsalted cashews
  • minced parsley or cilantro, to garnish
  • cooked brown or wild rice, to serve

For the Miso Garlic Sauce:

  • 1 minced garlic clove
  • 1/4 cup miso
  • 2 tbsp rice vinegar
  • 1 tbsp honey
  • 2 tsp sesame oil
  • 2 tsp minced fresh ginger
  • 1/2 teaspoon ground Chinese five-spice

Instructions:

  • Prepare the miso garlic sauce by pouring all ingredients into a small saucepan and cooking over medium heat. Whisk constantly until a smooth mixture forms (about 4 minutes), then transfer to a sealable jar or bottle. (This will make about 1/2 cup, but you only need to use a portion of it. The rest can be refrigerated and used as a stir fry sauce.)
  • Chop the chicken and toss it in a resalable bag with the corn starch. Try to coat it as evenly as possible.
  • Melt the coconut oil in a large frying pan or wok. Stir fry the chicken until golden on all sides, but not completely cooked, about 3 minutes.
  • Whisk together 4 tsp of miso garlic sauce with the tamari and rice vinegar. Pour it into the wok with the bell peppers, green onions, water and cashews.
  • Stir fry on high heat for another 4 minutes, adding a little extra water if the wok starts to get too dry. Scrape up the brown bits from the bottom and be sure to stir often for even cooking.
  • When the veggies are tender crisp and everything is hot, transfer to bowls and serve with cooked rice. Garnish with cilantro if desired.

Cashew-Chicken-Eat-Spin-Run-Repeat-593x395

Angela is an avid runner, fitness instructor, foodie, healthy living blogger, and health coach. Having been overweight, unhappy and insecure as a teenager, Angela took control, changed her unhealthy habits, and adopted a clean eating lifestyle that she continues to maintain today. Her goal is to support, inspire, and motivate others to improve their health and be their best. You can learn more about her on her blog, Eat-Spin-Run-Repeat.com.

Blog: http://eat-spin-run-repeat.com

Twitter: @eatspinrunrpt

Instagram: @eatspinrunrpt

Facebook: http://www.facebook.com/EatSpinRunRepeat

Pinterest: http://pinterest.com/eatspinrunrpt