Elevate Fat Burning

Transitioning into the hustle and bustle of Spring, it can be easy to get out of our nutritional and physical routines. While the sun begins to peak out more and more, we are going to have more fun social events just to get together and have a little more fun! Happy hours, birthdays, dinner parties… There are plenty of delicious options at events, but not all are conducive to our wellbeing goals. I have found a few tricks that work really well for social events that allow for indulgence without hindering goals. Just remember, you can do both and implement strategies that contribute to your happiness as well as your health!

Pack Snacks: By having healthy options on hand, you will satisfy cravings without having to resort to the packaged foods available on the plane or at a lengthy conference. A few of my go-to’s include: dark chocolate, macadamia nuts, pumpkin seeds, roasted chickpeas, and vanilla collagen protein to add to hot water.
Smart Pairs for Cocktail Hour: Mixed cocktails and wine can raise blood sugar, causing the body to hold onto fat. One way to keep metabolism high and avoid this sugar spike during cocktails is by consuming healthy fats. Enjoy olives, nuts, hard cheeses and hummus when happy hour hits.

While there are a number of elements that can interrupt concentration or have a negative effect on mood, there’s one factor that can be detrimental… lack of sleep. We have all been there. The poor night’s sleep that leads to a rough day. I find that my sleep is the most impacted when on the road. The evening events typically run late, and I have a hard time resting when it concludes.

The lack of deep sleep can lead to an imbalance of hunger hormones, and stimulate poor cravings and low satisfaction. Additionally, deep sleep creates the ultimate repair. The brain expands and cerebral spinal fluid flushes through the brain, clearing toxins and imprinting new information from the day.

Below are a few ways to stimulate deep sleep while on the road:

Take a hot shower: The core temperature needs to drop by two degrees in order to get into a deep stage of sleep. By taking a hot shower, the blood moves to the surface of the skin and away from the court. This has an immediate relaxing effect on the nervous system.
Lie with legs up the wall: This is my number one technique when traveling. Whether before bed, in between events or just off the plane; lying with the legs up the wall resets the circulation to the heart, improves the relaxation response and can negate the effects of sitting. It has the benefits of an inversion posture from a yoga practice without having to do a handstand.
Workout in the morning: Movement early in the day has a direct effect on the circadian rhythm. The body releases endorphins in the morning after a workout to elevate mood and increase energy. The workout sets the body up to release melatonin in the evening, naturally made by the body, to increase deep stages of sleep.

Nora’s Naturals

After traveling or attending an event, it can be very beneficial to reset the system with home cooked food. The processed oils that are prevalent in take-out/restaurant foods as well as packaged snacks increase inflammation in the system. Try a few of these recipes that are high in quality fats and polyphenols, powerful compounds to lower inflammation.

We are thrilled to launch the offerings below at the St. Regis Punta Mita!

The Beauty Booster: Turmeric Coconut Bites

Benefit: Increases elasticity in skin by blocking the damaging enzyme elastase, and prevents UV damage by fighting free radicals.

I N G R E D I E N T S :

1 tsp ground turmeric
1/2 tsp ground cinnamon
1 Tbsp unsweetened cocoa
1/2 cup walnuts
1 cup 8 pitted medjool dates, roughly chopped
1/2 cup unsweetened shredded coconut

I N S T R U C T I O N S :

Blend, form into balls, chill & serve!

The Energy Enhancer: Matcha Granola Bars

Star Ingredient: Matcha green tea

Benefit: High in polyphenols, which act as the cleanup crew for the body-balances blood sugar, fights free radicals, slows down aging process and cleanses the liver.

I N G R E D I E N T S :

2 cups rolled oats
1 1/2 cups unsweetened puffed rice cereal (rice, millet, quinoa etc.)
1/2 cup dried fruit (raisins, dates, figs, prunes), roughly chopped
1 to 1 1/2 Tbsp matcha green tea powder
1/4 tsp flaky sea salt
1 cup pumpkin seeds
1/3 cup honey
3 Tbsp maple syrup
1/2 cup tahini
2 Tbsp coconut oil

I N S T R U C T I O N S :

Bake at 350 for 15 minutes

It seems that we are constantly moving and grinding throughout the work week. To keep it short and simple this Friday I just wanted to give you all a friendly reminder to stop and make sure that YOU, both mentally and physically, are taken care of! This week I am sharing with you 5 simple wellness tips that I look forward to throughout my day to make sure I am taking care of myself! Once reading through, I want to vocalize that it is totally okay if some of these tips do not resonate with your preferences enough for you to practice these daily. However I hope they certainly get your juices flowing so that you have some options to refer to.

Floss Twice Per Day

WHY: The International Journal of Epidemiology conducted a study on 5,611 subjects and found those who did not floss increased their risk of mortality by 30% compared to those who flossed daily. The mouth contains a number of bacteria that link to the gut. When the toxic bacteria are not cleaned out daily, plaque and inflammation start to build. This type of inflammation is a precursor to chronic diseases.

TRY: Floss as soon as you wake up and right before you go to sleep.

Enjoy Matcha Each Afternoon

WHY: Matcha tea contains three times as many antioxidants as standard green tea, because of the way it is harvested. The process of shading the matcha plant increases the chlorophyll and amino acid content. In a study published in the American Journal of Clinical Nutrition, researchers found that regularly drinking matcha can result in an increase in your body’s rate of thermogenesis (the rate at which you burn calories) from 8-10% (without matcha) to 35-43% (with it)! The study also found the catechins in matcha reduces the damage caused by free radicals, slowing down the aging process and reducing inflammation.

TRY: Matcha Latte

2 Teaspoons Matcha Powder
1-Cup Coconut or Almond Milk
2 Teaspoons Honey
Mix together and serve hot

I enjoy this in the afternoon when I want to switch over from coffee. It’s an excellent way to keep energy up without disrupting sleep. I’ll have the latte as late as 5pm.

Breathe Deeply for 5 Minutes Daily

WHY: The Journal of Neuroscience found a change in brain chemistry when implementing breathing exercises and meditation. The findings demonstrated there is specific growth in areas of the brain responsible for attention and processing sensory input. The studies also showed that guided breathing could alter gene expression, greatly improving immune function and energy metabolism. Additionally, taking longer exhalations illicit the relaxation response offsetting the

detrimental physiological effects caused by stress.

TRY: Pick a specific time each day for your breathing routine, put it in your calendar as if you would an ongoing conference call or a meeting. Repeat daily at the same time as best you can. Keeping it consistent helps to ensure you will stick to it. You can simply sit and breath to music or in silence- breathing in for 3 counts, out for 5. Inhale 3, exhale 5. There are great apps for additional meditations, such as Calm and Headspace.

Move for 20 Minutes Daily

WHY: The Harvard Alumni Health Study published in the New England Journal of Medicine found the importance of keeping a consistent exercise regime. The participants who started and kept up an exercise program had a 23% lower risk of chronic disease than those who started a program and eventually stopped.

The Department of Physiological and Brain Sciences at Boston University has proven that exercise can help treat depression, while low activity can be a major contributing factor to depression. Moderate daily exercise increases brain derived neurotropic factor (critical protein in neural network of the brain) and serotonin (fulfillment hormone), both essential for lowering anxiety and influencing mood.

TRY: Perform 20 minutes of daily HIIT training, walk, bike, swim, yoga… any type of movement you enjoy. Just like the breathing routine, put 20 minutes of movement as an ongoing appointment in your calendar. If you’d like a guided workout, here are a few options (https://www.youtube.com/channel/UCh0ZILWcaTpKVJjuVne3e1A/featured).

Eat Dark Chocolate

WHY: The phenolic antioxidants in cocoa stimulate changes in the pathways involving gene expression, protecting the nerves from injury and inflammation. The US National Library of Medicine found the cocoa in dark chocolate to protect the skin from oxidative damage from UV radiation and have beneficial effects on satiety, cognitive function, and mood. A study conducted by the National Institute of Health found that eating dark chocolate two or more times per week lowered the risk of having calcified plaque in the arteries by 32%. Cocoa also stimulates the production of serotonin, which helps improve overall mood.

TRY: Enjoy dark chocolate (70% cocoa or above) each day. I have 2-3 pieces in the afternoon when my energy is low or at night when I’m craving sugar. A few great brands- Lindt, Alter Eco, Theo

Happy & Healthy: A Dynamic Duo