Eat like a Flexitarian!

Eat like a Flexitarian!

Flexitarian: A person who actively practices a plant-based diet and nutritious lifestyle, with the occasional consumption of animal products (meat, fish). 

How I start my day...

Breakfast: Muesli 

Muesli is a tasteful mixture of fruit, nuts, and grains! Add almond milk or cashew milk for flavor (and extra calcium).  It's similar to making your own modified version of oatmeal.  Feel full for longer!

Muesli Breakfast Mix.
Photo By: Julia S

Lunch: Dark Leafy Greens, Drought Juice, Nut Butter

Light colored lettuce does not contain any nutritional value or benefits.  The darker the leaf, the better.  Chick pea's and/or rotisserie/grilled chicken can be added for protein. Mix in any fruit and vegetable to your salad! Next, you may blend any vegetables (kale, spinach) and any fruits (berries) together for a smooth juice (powerful mixer: Ninja Blender, Magic Bullet, Vitamix) or a smoothie (plus chia and/or flax). Too, nut butters, such as organic almond butter (flavored or natural) and peanut butter also help keep me feeling energized! 

Beautifully plated, nutrient-abundant dark green salad.
Photo By: Julia S

Dinner:  Green, Protein and Grain

Pick a Green: (pea's, green bean's, brussel sprout's, broccoli), Pick a Protein: Tilapia (White Fish, Cod, Shrimp, Scallops) and Pick a Grain: (Organic Brown Rice or Farro). Food does not need to be slathered in sauce or dressings. The sooner you begin to change your habits, your tastebuds follow. 

(Pre-Non-Dairy Lifestyle) Caprese is a great choice
for those who can tolerate!
Photo By: Julia S 

Additional Sources: Ávitāe is 100% natural caffeinated water.  It is sourced from green coffee beans, which add no flavor or taste to the drink (a true hidden treasure). Ávitāe comes in multiple refreshing flavors, as well as natural/plain.  Instead of drinking pop or coffee, make a lasting switch to Ávitāe! 

Photo By: Julia S

*Products can be modified to account for all allergens* 

My style is soyless, dairyless and eggless.

Be aware of the oils used in fryers - some utilize peanut oil (if you have an allergy, avoid it, otherwise this is a fine oil to use) or vegetable oil.... which is actually soybean oil.  

The better oils that some restaurants utilize: 
-canola oil (also can be categorized as vegetable oil) and 
-palm tree oil.

When at home, try cooking with 
-coconut oil for the healthiest alternative or 
-use an olive oil.

Organic and Imported Oils
Photo By: Julia S

ALLERGENS and INTOLERANCES:

Dairy: Lactase Enzymes help reestablish the lacking enzyme, lactase, in your body. This was made to help you consume various dairy products that contain lactose, if you've had trouble in the past. Give the enzymes a try if this is one of your dietary wants or needs.

Soy: Soy is an emulsifier in almost all food.  It has no benefit, it is a collection of chemicals made to economically aid in mass production of food. Studies have also shown it can lead to developing different cancers. You may be surprised in just how many products soy is found in. Read your labels! 

Egg:  Lecithin is found in egg, a phospholipid or fat molecule, which can lead to indigestion by many. Egg whites do not contain lecithin. Apples and banana's can be used as a 'binder' in bakery recipes as a substitute for egg. The 'vegan egg' also exists.

Gluten: The chewiness in breads (elasticity of dough). It is a mixture of proteins that may prove indigestible for many.

When going out, do not be afraid to ask for an allergen list or menu.

Thanks for reading! Hope you learned a little something new... Drop a comment or question! 

Going Dairy-Free, Gluten-Free, and/or Adopting a Vegan Lifestyle

Going Dairy-Free, Gluten-Free, Vegan

If you prefer a dairy-free or gluten-free diet, you've found the right article. Whether you have an allergy, intolerance or are simply choosing an animal-free or wheat-free diet, there are plenty of options on the market for you. Essentially, you may want to look into vegan products when trying to avoid dairy, as there are a bountiful variety of vegan products on the market. Here's a look at some of my personal favorite options when it comes to both dairy and gluten free.

In case you didn't know...**Lactose is a sugar in milk. It must be broken down into two simple sugars, galactose and glucose in order for our body to use it as energy.  Lactase, the enzyme, breaks down lactose. Many people struggle to break down this sugar properly, if even at all.**

Dairy-Free Alternatives (that taste good, too!)

Photo Credit to silk.com

 I used to add heavy whipping cream into my daily cup of joe... not anymore! Lactose Intolerance does not have a set level of diagnosis, it can fluctuate over time in the human body.  Some people have noted being intolerant for just one year, and growing out of the phase, being able to digest lactose properly again. Whatever it may be...,an intolerance, an actual allergy or just a choice to go dairy-free, Silk has created a beautifully crafted Vanilla Almond creamer. Try it!

Photo Credit to samsclub.com

 If you prefer your coffee to taste like a simply plain (and delicious) cup of joe, try Coffee-Mate non-dairy creamer.  It comes in small to-go packs as well...perfect for travel.  WARNING.  The term 'non-dairy' is not regulated by the FDA. Therefore, Coffeemate Creamer does contain 2 milk proteins: Whey and Caesin.  The term 'dairy-free', is regulated by the FDA, and therefore contains NO milk proteins.

Photo Credit to godairyfree.org

Check out these delicious cold coffee's, if you're missing that tall iced to-go cup.

Photo Credi to amys.com

If you're going dairy free, you can still have pizza! Personally, I think this pizza is bursting with flavor.  Amy's brand also has lactose-free cheese on a variety of her dairy-free pizza's.  The lactose-free cheese tastes quite different from "normal" cheese, but it isn't too bad! Amy's brand also has a rice-based lactose-free mac n' cheese dish. Check it out!

Photo Credit to coconutgroveyogurt.com

You can still eat yogurt, too! Some people have an easier time digesting regular, milk-based yogurt, due to the culturing process of yogurt being substantially different the culturing process of milk.  If you want to avoid a lactose yogurt anyhow, Coconut Grove makes multiple flavors of yogurt using coconut-milk instead! Although the word "milk" is present, coconut-"milk" does not contain the same dairy protein as from the animal.

The yogurt here, Silk, is soy-based (plant-based) and really does taste like "normal" yogurt! It's smooth and creamy... (there is no underlying coconut or almond flavor)

Photo Credit to grazingmind.com


 Check out the brand Daiya... the brand of dairy-free cheese!  From pizza's, to "cream cheese" spreads, to macaroni, to "grilled cheeses", to slices and wedges of "cheese"... you'll want to invest your money here.

Photo Credit to godairyfree.org

I have not yet tried, but have been told that "Tofutti" is another good brand for substituting dairy..."feeding the world with one soy bean at a time" (2015, Tofutti). 

Photo Credit to vegnice.com.br

Don't forget to enjoy life.... with "Enjoy Life" products, too!

Photo Credit to enjoylifefoods.com

Jumping to desserts....

Photo Credit to sodeliciousdairyfree.com

This is what it sounds: completely cashew, completely tasty. 

Photo Credit to sodeliciousdairyfree.com

Yes, you can still enjoy "ice cream"... These mini treats are pretty addicting! 
(So Delicious also makes an almond milk yogurt if you prefer that over coconut milk.)

My absolute favorite brand of real milk, without the lactose, is Lactaid! I use it for cereal, for drinking, and the ice cream tastes like "real" ice cream! I definitely miss frozen custard... so I will substitute this for that if it is a close as I can get!

Photo Credit to traderjoes.com 

Also, check out sorbets. This one happens to be from Trader Joe's.  Highly refreshing.  I also recommend...

Photo credit to caloriecounter.com

Photo Credit to locobelly.com

Udi's brand is fantastic for gluten-free foods, they have a large variety of gluten-free options to pick from.  Some may argue that going gluten-free is just a fad.  Maybe it is. Some people are genuinely allergic, and intolerance to gluten is also termed as "Celiac Disease".  Thankfully, I personally do not contain this allergen, but a good portion of people I know, do. 

Here is a product that is not only gluten-free, but it is certified non-gmo and organic! Great choice.
I would not say I have completely gone vegan...  What I am, is a "Flexitarian".  I mostly eat fruits and veggies, and  just a little bit of meat occasionally.  How about you? 

Photo Credit to (1) samitrinchetto.com (2) veganfoodpyramid.com 

Hey, there are plenty of great recipes that you can make, VEGAN! Comment if you are interested in these absolutely delicious recipes, with some Mediterranean flare.  Credit to VegMichigan. 
Photo Copyright by Julia S. Copyright.

"Dilly Cabbage Soup", "Spicy Buckwheat Salad", "Blackberry Clafoutis"

Vegan Desserts are pretty yummy, too! They do exist! They're becoming more and more popular, you just have to look for them! I stumbled upon a "cupcakery" like this one by luck.  

Photo Credit by Julia S. Copyright.

{{Side note: My favorite cupcake flavor is Lemon, particularly from Rockin' Cupcakes, Rochester... (which has been taken over by a new owner)... ever since I have begun a dairy-free lifestyle, I was elated to have come across an amazing "Lemon Mediterranean" lightly salted vegan cupcake at Yummy Cupcakes, Bloomfield, MI. along with their cupcake push-pop!}}

Hey, if you're missing those homemade peanut-butter or chocolate-chip cookies you once loved to bake, worry no more!! Earth Balance brand has Vegan butter out on the market for you to bake with, or  even spread on a loaf of warm bread.  [Of course, remember to substitute normal baking chips out for dairy-free or gluten-free baking chips, depending].

Earth Balance also offers various spreads, snacks, dressings and meal foods.

Photo Credit to greenveganliving.com

Try the green tin  by EB.  It is an olive oil butter spread that therefore contains no dairy, no egg and no soy.  

You're On Your Way! [Thank-You! Keep Checking 4 Future Posts!]

✔You're On Your Way!✔
❈Thanks for Jogging with me, Jewelz! 
Keep on the look-out for more blog entries, as I will post regularly. Take jog over to my upcoming blogs on all types of adventurous FOOD (yes, I'm a 'foodie'...a fitness-foodie) AND on International Travel (I have a flare for culture)! URL's will be posted once complete. 

☮En Route to ☮ be☮  the ☮ change .☮


||Follow my fitness + nutrition Instagram account @JoggingwithJewelz with great pictures and tips!||
♔

First published summertime 2015

{Massages}

MASSAGES. Yes.

Massages can be very holistic. They are AHH-mazing. Everyone should try to schedule a massage every once-in-a-while, as they are very healing. Massages are a technique used for relaxation, a type of therapy that leaves you feeling absolutely rejuvenated afterwards. My advice would be to request a full-body massage and let that masseuse know what areas you may need worked on more than others. Neck pains? Can't shake the headaches? Lower-back injury? Of course, there are many different types of massages, such as a hot rocks massage or a sports massage - which I have been told, "really hurt!". 
Nonetheless, if you like the scent of lavender, you're in luck! If you don't like scents, you can request a no-scent lotion and non-scented body oil. 
Most places provide you with hot tea or ice cold water to keep your body hydrated. I enjoy an Orange Tazo or a simple leafed Jasmine, either before or after the massage... whenever it is offered. 
Some places even offer a hot foot bath (which is sanitary...it's only when you are getting a pedicure and accidentally get cut, that bacteria from the nail-bed tools can harm you) before your massage to help settle you in. 
Once, I was able to walk straight into a spa after a long day of skiing. It was a great experience to rejuvenate all those muscles I used all day on the mountain. I have also tried MassageEnvy as well as the Nordstrom Spa. I even feel lighter on my feet after a massage. I feel calm and overall healthful and so can you! Give in to your massage, try not to be tense going into it. You'll benefit more with this approach. 
Maybe grab a fresh fruit smoothie and indulge in a little shopping afterwards. Or, take a nap, take a walk, go for a swim, take a shower...whatever the day brings. Every "massage day" is different! 
Summer, Winter, Fall, Spring... there is never really not a "good time" to get a massage. 
Book yours soon, you won't regret it! 

Photo by Julia S. in
"Up North" Michigan, Boyne Highlands Spa
Owner of Blog. Copyright.

Find your FIT! #FITBIT

Happy-Fit Wee-Fit Wow-Fit Woah-Fit... FIND YOUR FIT! #FITBIT

Remember those pedometers you got assigned to in elementary school to record your daily steps? Well, here is something you can have fun with just like all those years ago... only this little gadget is way more advanced! If you aren't already a FitBit user, I recommend you become one. 

A FitBit is a wireless activity tracker. My mom and I have the FitBit-Zip, they clip on your pants, belt loop, sports-bra... they're the cutest and most super powerful machines! Actually, I'll be surprising my dad with the new wristband FitBit Flex, a band to be worn around the wrist, which also projects the current user's heart-rate. 
If you want to know what your average maximum heart rate is, here is how you calculate it:


220-Your Age = TARGET HEART RATE

(We don't usually want to workout at our maximum heart rate. You should typically experience around 65-85 BPM)

So for example, if you are 20 years old,
220-20= 200 BPM
Between 50-80% of 200 BPM is 100-170 BPM, which is what you want your target HR to be when vigorously exercising.

Here is a FitBit Zip like mine, in Pink. I love the faces it makes! (The Zips come in Blue, Lime and Black)

Photo Credit to FitBit.Com

This-Way-Fit That-Way-Fit...

What do FitBits do? They track:

{} Calories Burned

{} Number of Steps

{} Tracks Distance

{} Active Minutes 

{} Manually can enter in food intake and water intake on the FitBit App for Smartphones

{} Can view charts, graphs, utilize tools, Track  Improvements 

{} Can Set Achievable Goals

{}Can Earn Badges

{}Can Challenge Friends
{} Automatically syncs to your computer and phone

I strongly encourage you to join the FitBit Community! Be summer ready, spring ready, fall ready, winter ready. Never leave the house without your Fit! Who knows, maybe it'll inspire some spontaneous workouts. 

Thanks for "Jogging with Me!" Continue to jog with me at @JoggingwithJewelz on IG!

The Significance of Probiotics

PROBIOTICS.ϟ
ϟNature's Bounty conveys it precisely, "Be Your Healthy Best"!  Personally, I take a probiotic every single day. Probiotics perform wonders for one's immune health. "Probiotics are living micro organisms...live active cultures..." (Culturelle, 2015) This supplement is "... a natural process..."
 ϟ Think about this: "digestion is a complex process, transforming the food we eat into energy, while ridding our system of wastes and toxins" (Nature's Bounty Inc., 2015). Culturelle and Nature's Bounty Probiotics have even helped cure some of my gastrointestinal pain (stomach-ache, ouch!) "Since 70% of our immune cells are located in our gastrointestinal system, gut health is not only important to digestion but is also involved in overall performance of the immune system," Nature's Bounty expresses, "20 billion active cultures per serving guaranteed...in Ultra Strength Probiotic 10." This helps support a "favorable environment for the absorption of nutrients". ϟ This is especially important when your doctor has prescribed you antibiotics, say, to cure an infection, e.g. sinus infection, it is essential to take a probiotic to help build more good-bacteria in your body.
Probiotics don't just help our gastrointestinal system, they help aid to all parts of our body. A study by Hatakka, et. al. 2008, conveys that probiotics have been shown to fight cancer-causing cells. There have also been numerous studies that express how probiotics can help protect against viruses and infections. 
---Think about it: antibiotics kill pathogens in our body, while probiotics keep the good bacteria alive while producing more of it.---

Photo Credit to Culturelle.com

 If you're don't feel comfortable taking a probiotic, a yogurt a day will suffice to an extent. 

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Just a note: If you don't take a probiotic, you may want to reconsider. Culturelle expresses that an individual would need to eat 10 yogurts a day just to match the amount of good bacteria that one single probiotic capsule supplies. 

The choice is yours!

Photo Credit to iherb.com and NatureBounty.com

---->Benefits of Taking a Good Jog (with Jewelz!) <----

---->Benefits of Taking a Good Jog (with Jewelz!) <----
☭☭☭

"Jog with me!"
The benefits to taking a good jog are amongst many; it aids in strengthening skeletal muscular bones (musculoskeletal system) and boosts cardiovascular health. 

Listen to this:

❤ Benefits via CNS - Central Nervous System 

❤ The human heart pumps 5L of blood per day! 

❤ The left side of your heart is slightly bigger than the right side because it delivers blood to the entire body!

❤ When you engage in rigorous physical activity, your heart has to work harder to supply oxygenated blood to the blood vessels, tissues and skin in the areas you are working. 

❤ Autorhythmicity is the ability of the heart to generate signals that generate the hearts rhythm. It's a pretty strong muscle.

❤ Sympathetic Activity: is amongst performing a physical activity. It encompasses increased impulses to the brain. (Like biking, kickboxing or "Jogging with Jewelz")

❤ Parasympathetic Activity: We all require it! This is our body taking a break, resting or eating. We experience a reduction in heart rate.

❤ Hypertension: High BP (We don't want this if we can avoid it!)

❤ Hypotension: Low BP (We don't want this if we can avoid it!)

❤ Our bodies just want to maintain HOMEOSTASIS! This means everything in our body must be at the proper levels to fully function at it's best ability. You can do everything in your power to improve or create a healthy body and a healthy mind.

❤Strengthen Those Bones!

❤ Avoid developing conditions such as Osteoporosis by including a healthy source of Calcium in your diet, as well as Vitamin D. In order to receive the benefits of Calcium, Vitamin D must be absorbed to do its job in the body. If Calcitriol is not produced in your body, your body then will start taking Calcium from its very bones, and this can lead to conditions such as the degradation of the human skeleton. Vitamin supplements are encouraged, as well as eating lean proteins and greens! Visit the Nutritional Vitamins/Minerals link in my blog to find out more on the topic of Vitamins/Minerals in depth.

❤ Performing at least 45 minutes of physical activity a day is essential for every human being. Although we can build strong bones through resistance exercise - aided by overall well-being - give your joints a break by taking a swim at the gym. As you work-out different areas of your body, you are putting more strain onto the area of the body you are focusing on. Although you are strengthening your bones in the desired area of choice, sometimes your body just needs a break from strenuous exercise. Try and shoot for a minimum of 40 laps (back and forth) in the pool. If you try it, you may become slightly winded, but at least you'll know you're making progress with your work-out regimen. Alternating between Breast-Stoke, Butterfly and Back-Stroke is a good start. Non-leisure swimming is what I presume to be one of the most beneficial exercises anyone can do to overall better their bodies without overworking their joints, leading to possible overuse or injury. Grab your goggles and go for it. Every limb on your body will thank-you.

❤Heart Healthy Thought: The more you move, the more you'll improve. From my experiences, the healthier the individual, the faster the recovery, should a threat to your health occur. 

❤ So, now that you've learned many ways to increase your physical stamina, what are you waiting for? At the very least... JOG WITH ME!

 [@JoggingwithJewelz on IG]

Photo Credit to 123rf.com