Homemade Sports (electrolyte) Drink

Something we all are aware of is that during exercise our bodies lose electrolytes along with water through sweat. Often times people will pick up a sports drink, such as Gatorade, to remedy the problem. The unfortunate thing is that most sports drinks contain a crazy amount of sugar and artificial ingredients.

When electrolytes become off balance we can experience:

  • Dizziness
  • Fatigue
  • Nausea
  • Trembling
  • Dry mouth
  • Muscle weakness
  • Stiff or aching joints
  • And more…

Electrolytes include calcium, chlorine, magnesium, phosphate, potassium and sodium. Maintaining a good balance results from the particular foods and drinks we consume combined with our activity level, weather and any illness we might be fighting. You can also throw off your electrolyte balance by drinking TOO MUCH water believe it or not. 

 Here is a natural electrolyte recipe that you can use and allows you to choose just how you want yours to taste!

Ingredients:

  • 1 quart liquid (water, coconut water, green tea, etc.)
  • 1/8-1/4 tsp Himalayan Sea Salt (this kind includes particular trace minerals but regular table salt will work)
  • 1/4-1/2 tsp crushed calcium magnesium tablets or powder*
  • 1/4 cup natural fruit juice (lemon, lime, pineapple, Apple, etc)
  • 1-2 Tbsp sweetener* (honey, stevia)

*these ingredients are optional

Directions:

  • Slightly warm your base liquid in order for other ingredients to dissolve well
  • Add all remaining ingredients and mix or shake very well
  • Store in fridge until needed 

I made mine using a mixture of lemon and lime juice and honey for the sweetener. I also added the calcium magnesium powder as magnesium is something I personally don’t get enough of (calcium is needed for magesium absorption). I also garnished it with a mint leaf. 

  
I had mine after a hard 5 mile run and felt like it really helped me bounce back quicker. I’ll be using this more for sure!

Here’s to happier, healthier ways to do things! 

xoxo, Jess

Advertisements

Homemade Greek Yogurt Pops

Who doesn’t love a creamy popcicle? Is that what these are? Maybe a creamcicle? Anyhoo….they make for a delicious and healthy treat! Simple ingredients (heck there are only 3!), cheap to make and perfect for a sweet something when you’re having a craving but offers something that you can feel good about.

  
Ingredients:

  • 2 cups fruit (we used strawberries and bananas)
  • 2 cups Greek yogurt (we used vanilla)
  • 2 tbsp honey

Directions:

Blend fruit & honey in a food processor or blender. We left ours slightly chunky, but you can blend yours more to make it more smooth if desired. 

  
Gently stir in Greek yogurt. Pour or spoon mixture into popcicle molds and freeze about 6 hours. They come out of the molds easier if they are frozen solid (I tried at around 4 hours and that did not work out so well). 

**we got a cheap set of popcicle molds at TJ Maxx**

  
Run the mold under warm water in order to loosen the frozen pop from mold and get your treat outa there and into your mouth! 

Next we will try layering the fruit and yogurt rather than mixing and see how that turns out!

Enjoy!

xoxo, Jess

Energy Bites

I’m all about healthy, bite sized, craving crushing, energy giving snacks!  I love making stuff like this and putting them in the fridge or freezer and just grabbing them for on-the-go “treats” to help keep blood sugar levels stable and hunger at bay between meals. This is adapted from a beachbody recipe for carrot cake energy balls. I swapped out several ingredients, using chocolate rather than vanilla Shakeology was just one altered ingredient and I love it!!

  
Ingredients:

  • 1.5 scoops chocolate Shakeology
  • 1/2 cup old fashioned oats
  • 1/3 cup peanut butter
  • 6 dates
  • 1/4 cup chopped almonds
  • 3/4 cup shredded carrots
  • 1/2 tsp ground cinnamon
  • 1/8 tsp ground cloves
  • 1/8 tsp ground ginger

Directions:

  • Combine all ingredients in food processor and pulse until “dough” is mixed evenly. 
  • Roll into 15 balls (I use a small cookie dough scoop)
  • Done! Enjoy! 
  • Freeze or refrigerate the rest ❤️

xoxo, Jess

Healthy Chicken Salad 

This is DELISH! I imagine it will be a favorite summer recipe for us this year! Good on romaine, good in a wrap…good all by itself! 

I LOVE easy recipes and this definitely qualifies! We grilled the chicken tonight but it would be even easier on a busy night of you grabbed a rotisserie chicken and cut your time down even more 🤗

  
Ingredients:

2 cups chopped, grilled or baked chicken breast

1/2 cup slivered almonds

2 of your favorite tart apples,  finely chopped

1/2 cup red grapes, cut in half

1/2 cup plain Greek yogurt 

One serving = 1/2 cup salad:                         1/2 red, 1/4 purple,  1/4 blue

ENJOY! 😍

We’re Better Together: Part 2

I have had the privilege of health coaching a man recently who is just so darn dedicated it makes my heart happy! From day 1 he just put his head down and went for it and so far he’s 30 pounds lighter and, according to him, has 5x more energy! Freaking awesome. 

What’s more freaking awesome than that? His girlfriend is the one who connected him with me and she comes into the sessions (I adore her). She is very supportive and encouraging without a hint of “shoulding” on him. Tonight at the end of our session he paused before walking out the door and said “I couldn’t do this without her” as he gave his girlfriend a hug. **Hello water in the eyes!! 😢❤️** SO sweet! It has been beautiful to watch. 

I’ve been reminded recently of how important it is to be able to share this stuff with your person. I have that guy and man do I feel blessed!! We have SO. MUCH. FUN. nerding out on health and fitness together! It’s a ton of fun playing, creating, sweating our butts off and setting new goals all the time. Love it!

  
Having health and fitness be a shared thing in a relationship is HUGE! It should be a requirement! Haha! I kid but seriously….the benefits are rediculous. So often couples just get into a mode where life is lived on auto pilot and things happen by each other but not WITH each other. To struggle through things together, work hard to become better, explore together, step out of your comfort zone together….PRICELESS! 

If you don’t have this in your relationship…go get it!! Make it happen! Start small. Just go outside for heck’s sake! Go on a walk…go on a hike….get on your bike… You don’t have to go run 10 miles. Really. Just get out there and breathe the fresh air and get your heart pumping a little and PUT DOWN YOUR PHONE (unless you’re doing a handstand…then we must have pics🤓)! Be present and see how that feels. 

If your person isn’t interested in any of this stuff…DO IT ANYWAY. Do it and keep doing it. Hopefully they will be inspired. But there’s always the chance that won’t happen. You will be better and happier for it regardless and that alone will benefit your relationship!

I have to end this by telling my guy THANK YOU ❤️You’re my favorite person to get fit with and I look so forward to lots  more exploring, creating, and being dorks together all while working hard and reaching more goals as a unit! 😘

Now get out there people!! YOU ARE WORTH IT!! 

XOXO, Jess

Better Together…part 2

I had a health coaching session tonight with a guy who is doing AMAZING! Super proud of the progress he’s making and his dedication! He’s lost 30 pounds by eating cleaner, consistently and less. But beyond that is the fact that his girlfriend comes in with him and supports him every step of the way. She very much gives him room to be himself (not pushing him into something he’s not interested in) as she gently supports him toward reaching his goals. It’s awesome. At one point he took a moment tonight to recognize that he wouldn’t be able to do this without her support. Makes my eyes get a little misty! ❤️ 

Naturally I think of my own relationship and how thankful I am to have someone who loves to live vibrantly with me! We have so much fun playing outside, trying new recipes and creating goals together. I know not all people have someone to share these things with and I just can’t imagine it being another way!

Beyond having that support…pursuing health and fitness as a couple does pretty cool things for your relationship! It enables you to dream big together. It’s awesome building strength and stamina and being creative together. It seems far too easy for couples to fall into funks where they do things around each other but not truly WITH each other. 

What a great way to grow closer, by challenging yourselves, working hard together, cheering each other on, trying new things together. And the energy you get for life ROCKS! I firmly believe it is an integral ingredient in any strong relationship! 

So if your relationship feels stagnant and health & fitness are lacking…I encourage you to incorporate it and see what happens! It could be as simple as taking regular walks together. It could be popping in a workout dvd a few days a week and doing it side by side. I love when I see couples in my class too! Hike together, bike ride…the options are endless!

If you are that person in a relationship with someone who is less than excited about the notion of being more active and eating healthier…do it anyway! You don’t have to change your entire lifestyle, but start doing small things to bring health into your life together and see what happens. Either you will find you are inspiring your person…or, you might realize you need to network with other people who share your interests in this part of your life. And that’s ok. The bottom line is for you to not let lack of support stop you! You will be happier for it no matter what. 

I have to close this post by saying THANK YOU to my guy for being that person in my life! You’re my favorite person to nerd out on health & fitness with!  I am thankful ❤️😘