Get Seedy

Hello ladies,

I hope you all enjoyed a lovely weekend! We were lucky enough to host my brother-in-law and sister-in-law and their 3 kids Brighid, Finbar, and Ciara last week, complete with trips to Tower of London, Notting Hill markets, and endless trips to the playground. It was a joy having them and Cece wasn’t the only one who got a little choked up when they left!

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After all that excitement we laid pretty low this weekend. The weather cooperated for an outdoor run to Duke of York Square farmer’s market, and a Cupcake/Slice workout in Parsons Green this morning. We also got our Mexican fix at Shoreditch eatery Boho on Saturday night before meeting friends for drinks: http://www.bohomexica.co.uk. Delicious!

Fit Kits:

As a way to help you all achieve your health goals and continue your hard work on the weekends and while traveling, and a way to raise much needed money for Bliss (an organization that helps babies born too soon, too small, too sick), I will be selling Fit Kits through the month of May! For £35, your kit will include a Buggy Bootcamp t-shirt, your own resistance band, 3 full body workouts, and 3 recipes for delicious smoothies full of fiber, protein, vitamins and minerals to help you on your way to looking your best for the summer! Your kits will be ready by Thursday! If anyone would like to join me at the Bliss Buggy Push on 31st of May, please email me for details or click here: http://www.bliss.org.uk/take-action/buggypush/

Get Seedy:

Want an easy way to increase your protein and healthy fat intake, lower your cholesterol, get glowing skin, hair, and nails, and lose weight? Do as the birds do and eat more seeds. Pregnant and breastfeeding ladies, pay close attention! You know you need those healthy fats and folic acid in your diet to ensure a healthy pregnancy and keep that milk flowin’. Here are 3 seeds to incorporate into your diet stat:

Chia seeds: with 2.5x more protein than kidney beans, 3x more antioxidants than blueberries, 3x more iron than spinach, 6x more calcium than milk, 6x more vitamin C than oranges, 8x more omega 3 than salmon, 10x more fiber than rice, and 15x more magnesium than broccoli, chia seeds deserve major superfood status. Buy them at pretty much any health food store, and make sure they are eaten raw! Your body wants to absorb as much of these nutrients in its natural state as possible. Here is a delicious breakfast bowl recipe to try: http://toneitup.com/2014/04/member-recipe-breakfast-banana-bowl/ I made it for the kids on Saturday morning and Cece went ballistic over it (Micky tried to pour it on his head, his loss):

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Hemp seeds: hemp contains all 20 essential amino acids (including the 9 EFA’s our bodies cannot produce). It is a rich source of phytonutrients, the disease-fighting element of plants that strengthens your immune system and fights off toxins. It is a fantastic source of vegetarian protein and is virtually tasteless when mixed in small doses to bread and muffin recipes, porridge or smoothies.

Flax seed: the fiber in flax seed suppresses appetite and helps support weight loss. It is known as a rich source of ALA, an essential fatty acid that is anti-inflammatory, is prevents cancer in humans and has been shown to block tumor growth in animals. Flax= good. Cancer= bad. Eat up!

Here is what is in store for the week:

Monday: Circuit training! 60 seconds per station for an all-over burn. We’ll end with a nice long stretch to keep aches and pains at bay. You will feel exhilarated by the end. Promise.

Tuesday: Long and Lean Ladder Workout: a Ladder workout with toning exercises designed to help you wiggle back into your skinny jeans and cardio drills to leave you with a gorgeous glow.

Thursday: Hottie Yogalates! Nothing like a little mind/body challenge to cap off a fun but challenging week. Don’t forget to purchase your Fit Kit today!

 

Cheers,
Kerri

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14 Day Challenge: go green

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14 Day Challenge
 
Dictionary.com defines challenge in this way: “difficulty in an undertaking that is stimulating to the one engaged in it”
 
How will you challenge yourself today? Tomorrow? What are your strengths and weaknesses? Picture yourself succeeding in your own personal challenge. How will you feel after completing it? How would you feel if you gave up on it? Remember, nothing good comes without effort. In the next 14 days, I challenge you all to eat something green with every breakfast, lunch, and dinner.  Here is why:
 
For very few calories, greens pack a serious nutritional punch. What better way to shed the baby weight than with a low calorie, high fiber, protein-rich, vitamin dense food? Did you know that calorie for calorie, broccoli contains as much protein as steak? Greens contain chlorophyll. Chlorophyll is a powerful detoxifier for your body. Our modern diet is full of acid-forming foods like meat, fish, fried foods, processed carbohydrates and dairy. Cancer cells thrive in acidic environments. In order to keep your PH at a safe level, and prevent free radicals from running amok and causing all sorts of health issues, we need to neutralize acids with alkaline foods like kale, spinach, Swiss chard, rocket, and broccoli. An alkaline body supports a healthy immune system (think: disease prevention, weight loss, glowing skin, hair, and nails, high energy levels, and increased milk flow for those of us breast feeding). 
 
Greens are loaded with potassium, iron, calcium, magnesium, folic acid, and vitamins C, K, E, and B.
 
Greens contain omega 3 fatty acids, important for baby’s brain development if you are pregnant or nursing, protect against heart disease and lower LDL (the bad cholesterol).
 
Greens make you look gorgeous! Studies from the University of Nottingham show that people who eat their greens (all veggies for that matter) appear more attractive than those who do not eat the minimum recommended servings per day. I don’t know about you but I don’t need a study to convince me of that.
 
Here are some delicious ways to get your greens in at every meal:
 
Drink them in the morning:
 
In a blender, combine the following:
 
1/2 cup OJ
1/2 cup aloe Vera juice or water
Handful of kale
1/4 cup frozen spinach (or regular spinach wi a couple ice cubes)
1 frozen kiwi or 1/4 cup frozen strawberries 
 
3/4 cup coconut milk
Handful of kale or spinach
1/4 cup frozen broccoli
1 tsp spirulina
1 frozen banana (make sure you peel your banana before freezing it!)
 
1 cup chopped spinach
1 frozen banana
1/4 cup mashed avocado
1 cup coconut water
1 tbsp aloe Vera juice
2 tbsp lemon juice
A dash or two of cayenne pepper
1/4 cup ice cubes
 
Lunch:
Lettuce wraps (choose large leaf, rich green lettuce, pick your protein, add hummus or all natural sesame seed dressing, smear avocado, shredded carrot, dash of sea salt and pepper)
 
Have you tried a mason jar salad? If you are a girl on the go, they make too much sense. You can prepare it hours before you eat it. The key is to start by pouring a dash of your favorite dressing followed by layers of your favorite veggies, protein, and my favorites: chickpeas and pine nuts. Top your mason jar with a hearty green like kale, and it won’t spoil quickly. When you’re ready to eat, just shake and serve.
 
Snacks:
Edamame
1/2 an avocado with squeezed lemon and pepper
Green peppers with hummus or bean dip
1/2 cup coconut milk mixed with scoop of all natural chocolate or goji/acai berry Amazing  Greens powder (sold at Whole Foods)
Kiwis
 
Dinner:
Loaded superfood salad. Try spinach, romaine, arugula, add quinoa, sunflower seeds, pomegranate seeds, shredded carrot, cherry tomatoes, chickpeas, edamame, topped with fresh lemon juice and olive oil
 
Spinach burgers: http://thevillagecook.com/spinach-burgers/
 
Pizzuchini: http://dashingdish.com/recipe/pizzucchini/
 
How will you creatively add greens to your meals for 14 days? I can’t wait to hear your ideas and steal your recipes!
 
Cheers,
Kerri