Fitness & Wellness

Develop A Healthy Habit This Month

Develop A Healthy Habit This Month

Change doesn’t often occur overnight. It comes in small changes that you make consistently. If you look at the person you are today, you’re quite different from the person you were several years ago. If you want to make a real difference in your health, you have to keep that in mind. Making a lot of changes at once is tough, but making one smaller change is far easier. If you develop a healthy habit today and stick with it for a couple of months, it truly becomes part of your nature. Do that every few months and before you know it, you’ll be fit, healthy and happy.

Start by cutting out sugar and food with refined flour.

Sugar is one of the hardest things to give up and so are products from refined flour. It literally means you wipe out choices that could fill several grocery aisles. One reason sugar is so tough to quit is that it’s addictive. It stimulates the same opioid receptors as drugs do. Switch to fresh fruit to replace those snack cakes and whole wheat bread for white bread. It’s a small but super tough change, but you can do it.

Build on that change by switching to a healthier diet that doesn’t contain processed food at all.

You don’t have to spend a lot or eat only organic fresh fruits and vegetables to do this. You can use frozen vegetables, too. While you’re making this change, also try to get more activity in every day, especially if you’re out of shape. Walk more, take the stairs, get up and move around at least once an hour. Build on that until you take a half hour walk every day.

Add to that walking with a program of regular exercise.

If you were already in shape, walking wasn’t nearly as important as it was for those who were complete couch potatoes. Now you need to build on that improved fitness by starting a workout program. If you have access to a personal trainer, go for it. Trainers not only can build a workout program that’s designed specifically for your fitness levels and goals, but also be a powerful motivator to go to the gym.

  • Check out your sleep habits. Getting adequate sleep is important for your health and for weight loss. Too little sleep boosts the production of the hunger hormone and diminishes the satiety hormone. Set a bedtime and wake up time you stick with even on weekends.
  • Drink plenty of water. You need eight 8-oz glasses of water every day to be your best. Mild dehydration can disguise itself as hunger, make you feel tired and make you look older.
  • Take time to relax and meditate or time to give thanks. An attitude of gratitude for all you have, puts things into perspective. All these things can help relieve stress, which is bad for your health.
  • Be social and smile more. Studies show that people who have a satisfying social life live longer and those that smile or laugh more frequently do too.

For more information, contact us today at LIV Fitness


Are You Ready For Summer?

Are You Ready For Summer?

If you sat at home munching on bon bons and binge watching Netflix, just to realize that in a few weeks you’ll be going back outside and even to the beach, it’s time to start to get ready for summer/ While it’s already here, it’s not too late to salvage some of the fun in the sun. There’s still a few months of beautiful weather and you could look and feel fabulous to end the season in glory.

Set your goals first.

Unless you write down your goals and make them specific, you only have a wish list in your head. How much weight do you want to lose? Do you want to just tone your body? Are you hoping to boost your energy to have more fun in the summer. Once you identify your goals, you can start a program with the steps to achieve them. How much weight do you hope to lose a week and for how long. What are you going to do to lose that weight? If you have a personal trainer, he or she will help you work on the how, with healthy eating and exercise programs designed to get you to your destination.

No matter what your summer goal, healthy eating should be part of it.

Looking and feeling great describes what most people hope to achieve. They want a higher level of energy, a sleek, toned body and good health. Whether it’s weight loss, building muscle tissue or boosting your energy, you need good nutrition and that comes from eating whole foods and cutting back on refined, processed or sugary food. Just making those changes can put you on the path to good health.

Stick with your workout program.

You can lose weight and get healthy by combining a healthy diet with a program of exercise. Both of these need to be part of your healthy lifestyle. That’s why creating a consistent appointment time for exercise is important. It becomes part of your life and a no brainer. Your appointment with the gym is just as important as any other appointment, even the annual checkup, because it helps you stay healthier.

  • Eating healthier is easier if you plan meals ahead, do shopping once a week—after you ate—and making all meals on the weekend, so all you have to do is heat and serve.
  • If you want to save time, double recipes for meals made ahead and freeze for another week. Before you know it, you’ll have a freezer stocked and can spend more time enjoying summer fun.
  • While working out at the gym is important to ensure you work all parts of the body, don’t forget to include fun, yet active pastimes like bicycling, hiking or swimming. It’s all about enjoying your fitness.
  • Always track your progress. If you have a trainer, he or she will do it for you, but if you’re going it alone, you can do it several ways, such as weight, clothing size or health indicators like blood pressure.

For more information, contact us today at LIV Fitness


Natural Sources of B12

Natural Sources of B12

Cobalamin—vitamin B12—is important for all cells in the body. It helps make the genetic material in each and every cell, so imperative for all functions, too. Megaloblastic anemia, which creates weakness and exhaustion, is prevented by adequate Vitamin B12. The body absorbs this vitamin through natural sources of B12, such as animal products, like fish, eggs, poultry, milk products and while not present in plant based food, it is supplemented in fortified breakfast cereal and nutritional yeast products.

Signs of low vitamin B12 may occur if you don’t eat enough or have problems preventing absorption.

Besides feeling exhausted or even lightheaded, you may experience heart palpitations, shortness of breath, a smooth tongue, pale skin, digestive issues like diarrhea, constipation, appetite loss or gas. Low vitamin B12 can cause muscle weakness, numbness or tingling, vision loss and even mental issues, such as depression, memory loss and changes in behavior. Stomach problems, pernicious anemia, digestive issues lie celiac disease and Crohn’s, immune system disorder, such as Graves or lupus and certain medications, including heartburn medicines, some diabetes meds, PPIs and H2 blockers affect the absorption.

It’s easy to get adequate vitamin B12 unless you’re a vegetarian.

Animal products are the best sources of vitamin B12. The very best sources include clams and animal liver or kidneys. Three ounces of cooked clams, about ten small clams, contains 3500 % of the daily value. That same three ounces of beef liver contains almost 3, 000 % of the daily value with lamb and beef liver containing more. Seafood, like trout and salmon, have over 200 % of the daily value and three ounces of grilled steak provides half your daily amount. Poultry contains the least amount of all the animal products.

Foods vegetarians can eat to get vitamin B12.

The plant world doesn’t offer lots of options for this important nutrient. There are two sources, but only one natural source. Nutritional yeast is not a natural source of vitamin B12, plus a good source of other vitamins and minerals, as well as protein. It’s a food product, not the type of yeast used in bread to make it rise. It’s yeast that’s specifically grown as food and synthetically made. Two tablespoons of nutritional yeast provide over 700% of the DV for B12. The other source of B12 is fortified cereal, which is far lower per average serving. Read the label to find how much B-12 each contains, since it varies.

  • Your body absorbs B12 in the stomach via an intrinsic factor. Any excess B12 is stored in the liver for future use. It’s also one reason animal liver is so high in B12.
  • Vitamin B12 is absorbed in the stomach with the help of a protein called intrinsic factor. This substance binds to the vitamin B12 molecule and facilitates its absorption into your blood and cells.
  • Your body stores excess vitamin B12 in the liver, so if you consume more than the RDI, your body will save it for future use.
  • While meat, fish and poultry are loaded with B12, the absorption rate is only approximately between 42% and 60%. Milk products, like yogurt have an absorption rate of around 50% to 80%. Eggs absorption rate is approximately 9%.

For more information, contact us today at LIV Fitness


Is Frozen Food Healthy?

Is Frozen Food Healthy?

The recent outbreak left many people in a tizzy. Not only did they have to stay home, their budget was cut in half or worse. A lot of people Dublin, CA, and around the world wanted to cut their budget, while stocking up and ensuring they had plenty of food in the house, just in case. I got a lot of questions on whether frozen food was actually healthy. There’s good news and bad news. If you’re talking about poppers, fried chicken TV dinners and pizza rolls, the answer is absolutely NO. They’re the epitome of processed food. However, as far as frozen fruit and vegetables, they may be even healthier than the fresh type at the store.

Frozen foods are packed fresh off the vine.

The fruits and vegetables are field fresh, something you wouldn’t have unless you grew it yourself. That’s important when you consider that as each day passes, whether it’s on the way to the store or as it sits on the grocery shelf, the fruit or vegetable loses vitamins and other nutrients. Most fresh fruit or vegetables have been picked before they were ripe, to stay fresh for the long travel to market, unless they were locally grown.

Frozen foods have less contact with people.

That’s right. Many frozen fruit and vegetables are processed close to point of origin. They’re washed and processed by machines. Some food is also blanched, when necessary, then immediately packaged, without being touched by human hands. Unlike fresh produce that has been inspected and touched by a hundred hands before you reached them or how many people sneezed or coughed near them. That’s something to consider, particularly after recent events. Don’t forget to always thoroughly wash fresh produce when you get home.

You’ll save money by freezing food and adding them to a healthy diet.

Frozen fruits or vegetables are often less expensive than their fresh counterparts. You can take out what you need from a package and either reseal it or put the balance in a freezer bag. That makes less waste when you’re cooking for one or two. If fresh fruits and vegetables are in season or food is on sale, you can freeze it to extend its life, while saving money and boosting the nutritional value of meals.

  • You can buy lean meat, poultry and fish in bulk and repackage to individual servings or family size servings. It saves money and can keep you on the track toward better health.
  • Freezing helps slow any potential bacterial growth, but it doesn’t stop it. If you’re freezing food at home, make sure you wash your hands and surfaces thoroughly and pack in a clean container.
  • If you need to thaw frozen food before cooking, like lean meat or fish, help prevent the growth of any potential bacteria by defrosting them in the refrigerator, not in the sink or on the counter.
  • If you’re trying to lose weight, plan your meals. Cook double portions over the weekend and freeze. You’ll have nutritious meals for the week and some left over for later weeks.

For more information, contact us today at LIV Fitness


What Is The Healthiest Canned Vegetable

What Is The Healthiest Canned Vegetable

Some people think all processed food, including canned fruit and vegetables are unhealthy. That’s just not true. While some canned vegetables lose nutrients in the process of canning, while others have added sugar or salt, there are vegetables that make a healthy addition to your diet that also can save your budget. What is the healthiest canned vegetable? That varies by who you talk to, but there are some top ones that are on everyone’s list.

Is vitamin C what you want.

No matter what vegetable, remember, always opt for the one that only has the vegetable on the ingredient list. Make sure it doesn’t contain added salt or sugar. It’s high in vitamin C. With that being said, one of the nutrients often lost in the process of canning is vitamin C, so finding ones that are high in that nutrient is a bonus. Canned spinach actually contains more vitamin C than fresh spinach and pumpkin is another source of vitamin C, as well as vitamin A, fiber, vitamin K and potassium.

Beans, whether refried or regular, provide protein and fiber.

Pinto beans, black beans, red beans and garbanzo beans are a main source of protein for both vegans and those on a budget. Beans are the perfect option for a meatless Monday, can substitute for meat in a taco and even though you can rehydrate beans and cook them, canned beans are still inexpensive, easy and nutritious. Combine the beans with canned chilies to create a filling dish that also aids in weight loss.

Canned tomatoes and tomato products are incredibly healthy.

Again, you have to check the label for added sodium or salt, to find the healthiest option. Once you do, you’ll be amazed at how versatile and nutritious canned tomatoes are. When you cook tomatoes, the amount of lycopene available increases. Lycopene is an antioxidant that’s a cancer fighter. It also is heart healthy and can even provide benefits for protection from the sun. Canned tomatoes are also high in beta-carotene, which converts to vitamin A. It offers vitamin C, Vitamin E, potassium, and fiber, too.

  • Canned lentils are also a super healthy dish that can substitute for rice or pasta. It’s high in protein, aids digestion, lowers the risk of heart disease, while also lowering cholesterol.
  • While not as popular as many canned food, canned artichokes can be a blessing when you want to lower your cholesterol and level out your blood sugar levels. It’s high in fiber, too.
  • Canned Lima beans are also nutritious. They contain fiber and protein, like their other bean counterparts. They also contain high amounts of iron.
  • If you have a can of beans, such as green beans, with added salt. One way to reduce the sodium is pour off the water in the can and rinse the green beans. Warm in clean water.

For more information, contact us today at LIV Fitness


What Are The Best Spices To Replace High Sodium Salt?

What Are The Best Spices To Replace High Sodium Salt?

Whether you live in Dublin, CA or any other part of the nation, you could be one of the 67 million people that have high blood pressure. It’s not easy to eliminate salt from your diet. It’s not just the salt you add at the table, processed food also contains high amounts of salt. You first have to eliminate processed food from your diet and then use spices to replace high sodium salt. It’s not easy, but it’s worth it. There are even some very good salt substitutes that contain no sodium and are made from herbs and spices.

Give your food a spicy Italian flavor with some basil.

Not only does basil add flavor without adding sodium, it also may actually lower your blood pressure. In labs, animal studies show that basil blocks the biochemical that causes blood vessels to constrict. The phytochemical in basil responsible for this is eugenol. Although the effect is short term, you’re still replacing the salt, so it provides a double bonus. You can add fresh herbs to salads, soups and other dishes. Cinnamon basil, another form of basil with a sweet taste, adds a burst of flavor to stir-fry and chili. Basil helps prevent memory loss, depression, reduces stroke damage, improves fasting blood sugar levels, lowers blood pressure, prevents dental decay by slowing the growth of bacteria and keeps food fresher. It’s been used as an alternative aid for antibiotic-resistant bacteria.

Cinnamon is another easy to use spice that adds flavor and even lowers blood pressure.

That delectable spice that brings a smile to your face on cinnamon toast can also help you lower blood pressure. While it won’t bring the same flavor as salt, it brings to the table a delightful taste that makes all types of dishes taste more delicious. According to a study, consuming cinnamon on a regular basis helped the study group lower blood pressure by an average of 5.39 mm. Cinnamon also helps lower fasting sugar levels.

That strong smelling, yet enticingly delicious, flavor that garlic adds can also help lower blood pressure.

When you eat garlic, you’ll boost nitric oxide in your body. That substance opens up the blood vessels by causing them to relax. Since your blood flows through wider openings easier, your blood pressure is lowered. It frequently eliminates the need for salt in food. Nitric oxide is also increased by eating beets, celery, spinach and other leafy vegetables. If you aren’t ready to smell of volumes of garlic, another way to boost your nitric oxide levels is through exercise.

  • If you want to flavor soups and casseroles without salt, try celery seed. Celery has been used in China for ages to help lower blood pressure. Just sprinkle in the seeds. The whole plant also acts as a diuretic, which can lower blood pressure.
  • Grate fresh ginger into your food for flavor and as a salt substitute that also lowers blood pressure. It helps the muscle around the blood vessel to relax to improve the flow of blood.
  • If you like Southern Asian food, you’ll probably like cardamom. It’s good in soups, rubs and stews, besides being used in baked goods. Studies show that using it lowered blood pressure significantly after using 1.5 grams a day for 12 weeks.
  • Reducing the amount of salt in your diet is just one aspect of lowering blood pressure. Exercise is another. Making smart lifestyle choices can help you lower your blood pressure naturally.

For more information, contact us today at LIV Fitness


Is Kombucha All It's Cracked Up To Be?

Is Kombucha All It’s Cracked Up To Be?

While it’s been around for thousands of years, Kombucha has made a resurgence. Drinking kombucha started in China 2,000 years ago and then spread to Russia and Japan. It’s made from a SCOBY—Symbiotic Culture Of Bacteria and Yeast, tea and sugar. Then it’s fermented by setting it aside for a week and changes from a sweet tea to a fizzy, tangy tasting one. There’s a “mushroom” growing on the surface that’s rubbery. The longer you brew it, the more the culture uses the sugar for food, until eventually, it becomes a vinegar. It’s much like the fermentation process of kimchi, yogurt, sauerkraut or beer.

Kombucha can help people with diabetes.

Type 2 diabetics and people with high blood sugar or insulin resistance may benefit from drinking kombucha. An animal study showed that it lowered blood sugar levels by slowing down carbohydrate digestion. Drinking kombucha made from green tea has more benefits, since green tea without the fermentation is proven to reduce blood sugar levels. A review of studies that included 300,000 people, showed that those who drank green tea lowered their risk of diabetes by 18%.

Kombucha may help prevent cancer, heart disease and other diseases.

While the studies are still in infancy stages, test tube studies, they found that kombucha did slow the growth of cancer cells. Studies show that drinking any type of tea also reduces the risk of several types of cancer. Since it’s rich in polyphenols, like all types of tea, and acetic acid, it’s been show to slow or prevent the growth of bad bacteria and yeasts. Animal studies show kombucha tea can also shown to both lower bad cholesterol and raise the good cholesterol levels to help reduce the risk of heart disease.

There are risks if you’re making kombucha at home.

While there are benefits from drinking the tea, there are also risks. When you make it at home, you have to ensure it’s made properly. If it’s contaminated or even over-fermented, it can create health problems. Contaminated tea occurs when made at home where it’s difficult to create a germ-free environment. Contamination can cause yeast infections, allergic reactions, jaundice, nausea, head and neck pain, vomiting, stomach problems and in severe cases, death.

  • When prepared properly, kombucha tea is not only safe to drink, but even has health benefits. But even when prepared properly in addition to those with compromised immune system, avoid use if pregnant, sensitive to caffeine or have alcoholism—as it contains alcohol.
  • If you make kombucha at home and accidentally let it ferment to alcohol, let it brew even longer for kombucha vinegar. In fact, you can speed the 6 to 10 week process the second time by adding 2 teaspoons of the vinegar to each pint you’re brewing.
  • No matter what the home remedy you’re considering, always discuss it with your health care provider before you do. Do your research, too. Not all information on the internet is true.
  • Eating healthy and regular exercise will boost your immune system. Making healthy lifestyle decisions is the best way to protect your health.

For more information, contact us today at LIV Fitness


Does Eating Late At Night Make Me Fat?

Does Eating Late At Night Make Me Fat?

If you’ve heard eating late at night will make you fat and believe it occurs because of the time of day, you’d be wrong. A calorie is a calorie, no matter when you eat it. No matter what time of day you eat, it takes 3500 calories to add a pound, so if there’s more to it than just when you eat. It’s all about what you eat and how much. One study following 1600 children showed there was no link between excess weight and eating the last meal of the day after 8 PM. Other studies on adults showed that of the smaller sampling of 52 adults, those that ate later often ate more calories than those who quit eating earlier.

People who eat late at night may already have consumed three meals and snacks during the day.

If you’ve eaten your normal calorie allotment throughout the day and then add a late night snack, it only makes sense that you’ll gain weight. You’re eating more calories. However, people who work a second shift or those with long hours don’t have to worry about packing on the pounds if they’re eating normal healthy meals when they finally get a chance to eat.

It’s what you eat and the calories, not when you eat.

Unfortunately, many people who eat late at night are either snacking or too tired to prepare a healthy meal. They often opt for fast food or that pint of Ben and Jerry’s in the freezer. It’s about what you eat and having healthier food accessible and easy to grab. Prepare ahead of time if you get the nighttime munchies. Have fresh fruit and vegetables ready to eat. Freeze some grapes for a quick summer treat or freeze banana pieces to make an ice cream like concoction that only requires the frozen banana pieces and a blender.

When you eat later at night, you tend to eat more.

Studies show that late night eaters tended to consume more food. That could explain the connection to eating later and gaining weight. It is, after all, about calorie intake. Meal timing studies have shown that people who ate closer to bedtime tended to eat more calories than those who ate earlier. In fact, one study showed that those who consumed food between eleven at night and five in the morning at about 500 calories more than those who ate only during daytime hours. That put on an average of then pounds more for those who ate at night.

  • People who eat at night may be emotional eaters, who eat not to fill the hunger void, but to fill other voids in their life and use food to combat stress, boredom, sadness or anxiety. Emotional eating leads to poor food choices.
  • When you’re tired, you tend to make bad decisions when it comes to food and crave higher calorie foods. Lack of sleep can cause this.
  • Not only does what you eat make a difference, so does what you drink. Sugary drinks, even fruit juices, can pack on the pounds without you realizing it.
  • If you’re a late night eater, you may not need to eat breakfast. You can eat a later breakfast or skip it entirely if you’re full. There’s no fast and hard rule about when people should eat to lose weight. It’s all about the calorie count.

For more information, contact us today at LIV Fitness


Will Chia Seeds Reduce Belly Fat?

Will Chia Seeds Reduce Belly Fat?

Do you hate the fact that your middle is making you look more like an apple than that thin person you used to be. Consider using chia seeds reduce belly fat. There’s a lot of reasons it can help, but the first is that when added to food, chia seeds add fiber. Fiber fills you up and keeps you feeling satisfied longer. That makes eating fewer calories and losing weight easier. Just adding two tablespoons of chia seeds gives you 10 grams of fiber and they’re tasteless, so you can add them to anything.

Chia seeds are more than just good for your weight loss, they’re good for your health.

Let’s start with the healthy Omega-3 fatty acids that chia seeds have. The omega-3 fatty acid is alpha-linoleic acid—ALA. ALA lowers inflammation in the body. Inflammation can affect weight gain. It also is a factor for many types of diseases, such as cancer, hypertension, diabetes and heart disease. Inflammation can also make it harder to lose weight.

Check out all the other nutrients in chia seeds.

Chia seeds contain magnesium, calcium, phosphorus, manganese, copper, selenium, and iron. Studies show that calcium can help your metabolism and vital in blood sugar control. Iron carries oxygen, which is necessary to burn fat. Magnesium is necessary for metabolism and energy production. If you’re low in these nutrients, they can help increase your metabolism and burn fat. Rather than taking a supplement, getting the nutrition via chia seeds is far better. You get all the other benefits with them.

Chia seeds are high in protein, as well.

Just like fiber, protein can keep you feeling fuller longer. It also helps build muscle mass, which is important if you’re on a program of regular exercise. Some experts believe that protein is the number one weight loss aid, not only by reducing appetite, but aiding in building muscle tissue. Muscle tissue burns more calories than fat tissue does. Sprinkle some chia seeds on your food. These seeds are tasteless and you can make a difference by using just two tablespoons per day.

  • The fiber in chia seeds will keep you regular. That can also limit bloat and reduce abdominal circumference, even if you didn’t lose belly fat.
  • One small 2014 study found that a group that consumed 35 grams of chia flour compared to a group that used a placebo had a bigger weight loss after 12 weeks and lower cholesterol.
  • Another study following type 2 diabetics, showed that a group that consumed Salba chia, compared to another group that ate oat bran food, lost far more weight after six months. Those on chia lost 4.19 pounds compared to an average of 0.66 pounds for the oat bran group.
  • Chia pudding makes a great weight loss snack. Use a tablespoon of chia seeds and a ¼ cup of milk. You can add honey to sweeten, but I prefer adding fresh fruit, nuts or coconut right before I eat it. Mix the seeds and the milk thoroughly, until there are no clumps and refrigerate.

For more information, contact us today at LIV Fitness


Have You Tried A Buddha Bowl

Have You Tried A Buddha Bowl

You might not think that a one dish meal could have all the nutrients you need, but maybe you’ve never tried a Buddha bowl. Here in Dublin, CA you can buy them from a retail business and even have them delivered to your home. They’re called by many names but they’re one-dish meals that include roasted vegetables, greens, a protein—whether beans, meat, tofu, lentils or fish—and a whole grain or rice. More recently, they’ve been associated with a vegetarian style meal. The key is that they contain a healthy balanced combination of all the nutrients you need during the day.

Try a vegetarian Buddha or protein bowl.

These healthy style of meals don’t have to be in a bowl or be vegetarian, but often people associate it with a vegetarian lifestyle. The combination is half of the plate strictly vegetables, a quarter is a grain style carb and finally, the last quarter is a protein. The vegetarian protein can be tofu, chickpeas, beans, almonds, quinoa and etc. You can create any combination of vegetables. In fact, some of my clients use left over veggies from the night before and roast them. Others use fresh vegetables. Choose a healthy grain, like brown rice for the final bowl component and then add a dressing if you want. The dressing can tie the whole thing together. It should be a healthy combination of a good fat, such as tahini, avocado, flaxseed oil or extra virgin olive oil and for flavor, your favorite vinegar, lemon juice or lime juice, plus herbs and spices if you choose.

For those non-vegetarians, switching out the vegetarian protein for animal protein is all it takes.

In fact, some people choose to have both, cutting back on their animal protein intake, but still getting the flavor. You can use chicken, fish, shrimp, eggs, beef, lamb, crab or turkey. Any type of protein is good. Just make sure it’s prepared in a healthy manner. Putting deep fried food into a healthy dish defeats its purpose.

It’s all about preparation and planning ahead.

This type of meal is quick, but you have to plan ahead. If you have a number of cooked ingredients, cook them ahead of time. For rice or quinoa, boil in the bag or microwavable options make it faster. I’ve made a double batch of rice and then simply reheated it in the microwave as needed. Cut vegetables and cook or roast those you want cooked, then store separately. If you’re adding boiled eggs, boil them ahead of time. The key is to have all the ingredients ready so it just takes warming and assembly when you’re ready to eat, making it faster than waiting in line for fast food.

  • It’s a salad, too. You can start with leafy greens and then add the other hot or cold ingredients.
  • You can use frozen vegetables rather than fresh, if you want less preparation time or to save money. They’re just as fresh as the ones in the market, since the nutrients are locked in when they’re frozen.
  • Buddha bowls are great ways to make meal time simple, experiment with flavors and even save money. You can use leftovers and those last bits that would otherwise sit in your refrigerator until they’re unrecognizable.
  • You can make a thick creamy dressing by processing half an avocado with olive oil, cilantro or other herb, lime, minced garlic and a little salt and pepper or a Mrs Dash style substitute.

For more information, contact us today at LIV Fitness