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Vitamin D Reboot-Why You Need More of the ‘Sunshine’ Vitamin and 5 Best Vitamin D Rich Foods

Imagine a world without the sun's heat and light…life on Earth would not exist.

Up to 50% of the world's population might not be getting enough sun, leaving many people deficient in vitamin D, the only nutrient your body produces when exposed to sunlight.

This is partly because people are spending more time indoors, wear sunscreen outside, and eat a diet low in quality sources of vitamin D.

With world-wide attention focused on the importance of vitamin D, here’s what you need to know.

What is Vitamin D?

Vitamin D is a micronutrient that is needed for optimal health throughout your whole life.

It is a fat-soluble vitamin, meaning that it dissolves in fat/oil and can be stored in the body for long periods of time. There are two main forms, D2 and D3; D3 being more effective.

Vitamin D is also unique, because it is both a nutrient we eat, and a hormone that our body makes from exposure to sunlight, which is why it is often named the ‘sunshine’ vitamin. 

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What's in Your Hard Seltzer?

It's fizzy, flavorful, and easy to drink on a hot summer day! Hard or spiked seltzers are undeniably the drink of the summer!! Just like everything else we eat and drink, here at The Limitless Lifestyle Academy, we like to know WHAT is in our summertime beverages. The more you know, the better decision you'll be able to make about what you're drinking this summer.

What is it?

You might be surprised to find out that your favorite hard seltzer does not contain a distilled spirit, such as vodka or gin. How is that possible? Hard seltzers are actually classified as flavored malt beverages. They're similar to a very famous hard lemonade or Smirnoff Ice and are produced similarly to beer. YES, beer! Which is why you see breweries making their own hard seltzer! 

A little sugar is added to carbonated water (seltzer) and then fermented using yeast. The yeast likes the sugar and creates the alcohol in the beverage. Some companies may also use barley or rice as a fermentable base instead...

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Beet it!

After teaching my class yesterday morning, I made a trip over to Basil Bandwagon (I love this place!) to get a fresh Blueberry Protein Smoothie. As I entered the store, there was a display of this product.  It piqued my curiosity because I am always looking for different ways to feed my body awesome stuff and share it with my peeps.

As soon as I got home, I pulled out my juicer and ninja to make my smoothie.  Here’s how I did it:

Step 1: In the juicer (If you do not have a juicer, no worries, you can put all ingredients into your smoothie blender, it will just have a different consistency

  • 1 “ fresh ginger (unpeeled, peeled if you are not using a juicer)
  • 12” English cucumber (unpeeled, peeled if you are not using a juicer)
  • ½ of a lemon skin removed (if not using a juicer, remove seeds)
  • 1 granny smith apple, cut in 4 pieces (unpeeled, peeled, and pitted if you are not using a juicer)

Run them all through the juicer. 

Step 2: In the Ninja:

  • 8...
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How to swap spices.

nutrition Jun 27, 2021

We all know the feeling…

You find a fabulous recipe, so you invite your friend over for dinner to try it out.  The oven is pre-heated, and you’re halfway through preparing.  You open the spice drawer or cabinet.  You scan, spin, check, move, spin again.  You can’t believe it; you are missing the ONE essential spice for your recipe!  

“I know it’s here,” you think to yourself as you search deeper, past the 2 bottles of cumin and 3 half-empty red pepper flakes.

Aggravated, you throw your hands up in the air as you think, “I just got back from the grocery store. I’ve no time to run back out.” 

ARGH!

What now? ‍

But then you recall printing out that handy-dandy Spice Substitute Guide!

Phew!

If you relate to this story, download the Free Spice Substitute Guide here & cook on!

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Enjoy The Summer Food You Love!

Summer is all about fun with vacations, parties, BBQs, and picnics! This year we will be able to enjoy all of these things. While summer is a time for fun, many things can derail your wellness journey. Peer pressure, over-processed food, food high in fat and carbs, plus alcohol, but It doesn’t have to be that way.

At food camp, we track macros; keeping track of how much protein, fat, and carbs you’re getting can help you stay consistent with what you’re eating. The more consistent you are, the happier your body will be.

Not only do food campers track macros, but they also learn about what they’re eating. This is the educational component of Food Camp; if you know better, you do better. You don’t have to be perfect at tracking macros over the summer, but thinking about what’s in your food may help you make better choices.

This month, we went over typical summertime BBQ and picnic foods. The goal was to make balancing food choices easier for our...

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YES! It's OK to Eat Pasta!

nutrition recipe wellness Apr 14, 2021
 

Join Chef Ro in her fabulous kitchen with other ladies of the Limitless Community!

Ro will teach you her secret tips and tricks to make the perfect homemade pasta and easy gnocchi made with ricotta cheese (high protein) instead of potatoes (high carb)

And yes!  It's ok to eat pasta!  We teach you how to eat anything you want, and maintain a healthy and fit body.

Join Ro for more at our upcoming Spring Cleaning for Body, Mind & Life Virtual Retreat for Women on April 24th and 25th.  And don't worry if you can't make the whole thing...it will be recorded and sent to you after the retreat!

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April Superstar- Pattie Mastroianni

The first month of Spring we wanted to have a super star that is always working on ‘cleaning up’ her wellness, she lives our program daily and embraces our 6 lifestyle essentials. Learn about how Pattie has been cleaning up her nutrition, exercise, mindset, stress, how she understands her body and her connection to her community! It doesn’t have to be perfect, you just have to do it and live it.

Hear it right from Pattie

I joined Sphericality not long after I moved into the area. It must have been around 2013. It’s been a minute, as the kids say! My first class was Barre with Christine, and she mightily kicked my booty! I was winded when I got up the three flights of stairs. I couldn’t do a seated chair at all, and I could not get my leg up on the barre to stretch. But despite all the stuff I struggled with, I had a blast. I took some classes, and that was about it. A few months later, I threw out my back badly. Dorian had an Open House, and I...

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Healthy Tuna Melt

What to do when one gets a hankering for a tuna melt?  

I know that some of us aren’t big tuna fans, but if you love it like I do, you also know that it can be loaded with calories and carbs when made into a sandwich or melt.

Check out this recipe to make a healthier version of the classic tuna melt that will certainly support a balanced macro (carbs, fat, protein) ratio for the day.

Enjoy!

Ingredients:  

  • 6 oz can of albacore tuna (in water), drained and flaked
  • 1 egg white
  • 2 Tablespoons oatmeal
  • 2 Tablespoons diced onion
  • ¼ teaspoon garlic powder
  • 2 teaspoons low-fat shredded cheese
  • Salt and pepper to taste

Instructions:

  1. Blend all of the ingredients (except the cheese) in a bowl.
  2. Form two patties. 
  3. In a frying pan, cook one side until brown and then turn. When the second side is nearly done, sprinkle cheese over it.
  4. Serve on a bed of lettuce and top with a slice or two of tomato. Sometimes I’ll add a little sliced avocado as well
  5. ...
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Dorian's Super Green Post-Workout Shake

One way I support healthy body compositions by ensuring I consume 30 grams of high quality protein (branch chain amino acids) and some carbohydrates after my workouts.   My body will break down the protein and utilize it to repair and build the muscle that was stressed during my workout.

Here's the recipe for my "Go-To" post-workout shake: 

  • 2 cups fresh spinach
  • 8 oz water
  • 6 ice cubes
  • 1 scoop Garden of Life plant-based, unflavored protein
  • 1 tsp "Your Super" Power Matcha Powder
  • 2 tsp "Your Super" Chocolate Lover Powder
  • 2 tsp "Your Super" Plant Collagen Powder
  • 1 tbs "Your Super" Muscle Power Protein Powder
  • 1/4 cup fresh organic blueberries
  • 2” piece of banana
  • 1 tbs raw organic cacao powder
  • 1 tsp organic cinnamon

I recommend that you do this in two steps:

1. Blend the ice cubes, water and spinach for 20-30 seconds.

2. Add the rest of the ingredients and blend for about 60 seconds.

These statements have not been evaluated by the Food and Drug Administration. The...
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Oh, Go Ahead and Have One!

How are you going to resist all of those holiday cookies and sweets? The party is about to start!

You don’t need to!  Just be smart about it. ‍  It is totally ok and natural to have a treat or two now and then in moderation.  The problem usually arises in the moderation department!  Another problem area is the Chocolate Department.

Here is a recipe from a cookbook one of my clients gave to me.  It’s called “Every Day Detox, ” by Megan Gilmore.  These no-bake chocolate macaroons are super easy and quick to make.  You can enjoy one or two of these treats without feeling guilty and satisfying your chocolate sweet tooth!

       

Whip some up before Christmas and serve them at whatever event you are hosting or attending.

Here’s the recipe:  

Makes 20 pieces

Ingredients:

2 cups, Unsweetened Shredded Coconut

1/2 cup, Raw Cacao Powder

1/2 cup, Maple Syrup

1/4 cup, Almond Butter

1/4 tsp,...

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What The Heck Is Happening To My Body?

Free Guide:

Discover Easy Ways To Live In Harmony With Your Hormones
You do not have to feel defeated by all of this. The good news is that there is a solution.