Friday, July 27, 2012

The Hardships of Being 5

#StyleMeJuly challenge Day 27: a la me at 5- y/o

The Hardships of being 5 


Healthy Tip: Eating at 5 isn't easy.  The world is full of so many delicious choices!  Delicious and incredibly unhealthy!  Unfortunately, parents can't put a stop to junk food marketing geared toward children and can't monitor what's going into little Suzie's mouth at school, birthday parties or on play dates.  What you can do is set up good nutrition habits at home.  As a general rule, don't have anything in your home that you wouldn't want your child eating.  How fair is it if you are noshing on cookies at night when they are expected to eat carrots?  Lead by example and set up healthy eating habits early.  It's going to shape their minds (and bodies!) for the the rest of their lives.

Fashionista Wannabe: Dressing at 5 isn't easy either.  When I was 5, I idolized (and still do) my sister who was 9 yrs older and a true child of the 80's.  Her hair impressively filled the entire frame of her 11th grade picture.  Meanwhile, I was stuck in animal prints, neon bright cutesy dresses and forced to sport uncool, flat hair. For today's fashion challenge, I wiped out the blazer, chunky necklace, denim shorts and Ked-like Toms to give me a blast back to the cool big sister style I dreamed of pulling off at 5.


In Molly Ringwald loving health,


Joanie   


Joanie Johnson, CHC
Motivated Nutrition
814-442-5311

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Thursday, July 26, 2012

Toxic- Free Summer Feet

#StyleMeJuly challenge Day 26

Toxic-Free Summer Feet 


Healthy Tip: Personally, I hate the look of my "naked" toenails.  When we're in the sandal days of summer, I like to dress them up in bright colors.  Before you go coating those adorable tootsies in this season's hottest palate, stop and make yourself aware of the chemicals you could be exposing yourself to.  Many polishes contain a harmful trio of toxins: Toluene- an eye, throat and lung irritant, Dibutyl phthalate (DBP)-which can cause reproductive harm, and Formaldehyde- a known carcinogen.
Opt for a non-toxic, earth and people loving products instead! Priti NYC, butter London, and Scotch Naturals are three to try. 

Fashionista Wannabe: Floor burns, bruised and missing toenails, callouses, broken toes: "fashionable" feet just don't happen when you're a dancer.  My feet spend a majority of their days (in all seasons) either bare or rockin' out in my hot pink and black Nike kicks.  I'm TRYING to be a fashionista...really I am.  


In brightly colored, non-carcinogenic health,


Joanie   :)



Joanie Johnson, CHC
Motivated Nutrition
814-442-5311

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Wednesday, July 25, 2012

Regulations on Sugar and Ratty Tee's

#StyleMeJuly challenge Day 25

Whiteout: Regulations on Sugar and Ratty Tee's


Healthy Tip: We all know the unhealthy effects of over-indulging in alcohol.  No one is going to argue that an alcohol induced "blackout" is harmful to our bodies.  It's about time we start viewing a sugar "whiteout" with the same seriousness.  New research published in the scientific journal, Nature, states the sugar is toxic to our systems and should have regulations similar to alcohol.  Sugar alters your state of mind, metabolism, hormones, blood pressure and in excess over time leads to obesity and liver disease.*  (*Read it to believe it).  I know what you're thinking, "That would never happen to me. I don't eat that much sugar!"  Unless you live on a 100% whole, living foods diet, you're probably consuming A LOT more sugar than you realize.

What's a super sweet tooth to do?  Get more natural sweeteners into your diet to control your cravings.
  • Eat fruits and sweet vegetables
  • Drink seltzer with a little juice instead of soda
  • Chew grains thoroughly for a sweet taste
  • Make your own cookies, treats and baked goods using natural sweeteners like honey, maple syrup, agave, or molasses. 

Fashionista Wannabe: I'm working from home today and getting lots of writing done.  I used this as an excuse to dig my favorite ratty Tee out of the "get rid of" pile to wear just this one last time.  (I have said this on more than one occasion.)  How about this?  I promise never to wear this shirt out in public again if you promise to consume less sugar and eat more natural sweeteners.  Deal? 


In naturally sweetened health,


Joanie



Joanie Johnson, CHC
Motivated Nutrition
814-442-5311

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Tuesday, July 24, 2012

Ring me Up...but wait until after I've had my coffe

#StyleMeJuly challenge Day 24

Ring Me Up...but wait until after I've had my coffee


Healthy Tip: A soothing cup of coffee is the first thing I think about when my feet hit the floor in the morning.  While shopping for my latest batch of beans I began to wonder what all the confusing claims on the packages meant.  Like all of the food I purchase, I like to be an educated consumer.  I got to the bottom of it and here's what I found.

100% Arabica vs Robusta:  Arabica- more robust flavors, harder to grow and more expensive, used by small roasters.  Robusta- used by most commercial roasters, big body, not much flavor, inexpensive. 

Fair Trade Certified: The company pays their workers honest living wages.  However, "honest living wages" are still open to interpretation.  

Organic: The coffee has been grown and roasted without the use of herbicides or pesticides. This makes it better for the environment and some will argue this but I say better for YOU.

"Shade grown", “Bird Friendly”, “Rainforest Alliance Certified” :  This means the farmer hasn't wiped out the entire rainforest in order to give you a cup-o-joe in the morning. "Shade grown" isn't strictly regulated so look for "Rainforest Alliance Certified" to insure regulation or best yet "Bird Friendly" because they are also organic

Blends: This means your beans have come from 2 different regions.  Sometimes rosters use a blend to cover up the taste of flawed beans.  A real coffee connoisseur won't tolerate it and prefers single origin beans. 


Fashionista Wannabe: My younger sister made this ring out of bendable wire and it's one of my favorites.  I "borrowed" it from her dresser last time I visited.  (Jen, can I keep this please?  And maybe have 3 more while you're at it?)  


In caffeinated health,


Joanie



Joanie Johnson, CHC
Motivated Nutrition
814-442-5311

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Friday, July 20, 2012

Black & White: The basics of a healthy diet

#StyleMeJuly challenge Days 19 and 20

Black & White: The basics of a healthy diet


Healthy Tip: If only knowing what to put into our bodies was as simple as black and white.  The food industry makes it near impossible to do simple things like TRUST what they are advertizing, read and UNDERSTAND food labels, and promote healthy foods instead of government subsidized products like dairy, beef and corn.  The solution?  Incorporate as many whole foods as possible into your diet.  WHOLE as in found in mother nature in it's natural state.  Make a consistent effort to not eat anything that has come out of a box, bag or can.  It's easier than you think.  Our bodies don't recognize ingredients like chemicals, artificial sweeteners, artificial flavors, and everything else on the label that you can't pronounce as real food.  That means our bodies don't exactly know what to do with it.  This leads to excess fat, low energy and leaves us prone to disease and illnesses.  EAT REAL FOOD!  Throw away the junk and get back to the basics. 

Fashionista Wannabe: Ok, so I'm cheating.  I'm combining day 19 and 20, black and white with a long necklace.  A wonderful friend of mine gave me a gift certificate to Anthropologie and this dress was my special purchase.  I love getting gift cards that force you to buy clothing!  My necklace is a piece from another friend with a jewelry line, Lyndsay Skeegan Designs.  I'm lucky to have such wonderful amigos! 

In whole food health,


Joanie



Joanie Johnson, CHC
Motivated Nutrition
814-442-5311

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Wednesday, July 18, 2012

Bangles that feed the soul

#StyleMeJuly challenge Day 18

Bangles that feed the soul


Healthy Tip: You can't help but experience happiness when you are surrounded with things you love.  May that be your job, your clothing, family, the foods you eat, the friends you hang out with, your coveted time to focus on yourself at the gym.  These are what I call the primary foods in our lives.  The food that we eat is only secondary.  What really nurtures our spirit and feeds our soul is our primary food and the experiences we have every day.  What primary food are you lacking in your life?  What can you do to "eat" more of what you need?

Fashionista Wannabe: These bangles are a souvenir from my time in India.  I spent 5 weeks traveling throughout northern India with my boyfriend and LOVE that I have these as a memento.  India was a difficult country for me to handle.  I found the energy, the culture, and the people overwhelming.  But within all the chaos the country has so much serene beauty.  Wearing these bangles reminds me to find peace within life's chaotic energy. 


In "eat more primary food" health,


Joanie



Joanie Johnson, CHC
Motivated Nutrition
814-442-5311

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Tuesday, July 17, 2012

Daydream Vacation: Life's a Peach


#StyleMeJuly challenge Day 17 

Daydream Vacation: Life's a Peach


Healthy Tip: When was the last time you took a mid-workday "vacation" to re-energize your brain?   I had 15 minutes between teaching classes today and rushed to the nearest NYC green spot I could find to kick off my shoes and munch on the juicy peach I'd been dreaming about in my bag all morning.  Did you know that taking a "brain break" will increase your productivity?  Next time you think you are too busy to kick off your shoes, eat lunch in the park, take a walk or do jumping jacks in your office, remember that you will get much more done once your brain waves kick back into action.  You'll return to your work with much more focus, clarity and motivation.  Tell your boss I said so.  :)  And eat peach while you're at it.  It's good for you.  

Fashionista Wannabe: Do bare feet count as fashion?  They do today.  Life's a peach.  Kick off your shoes, scrunch your toes in the grass and take a 15 min "vacation".  


In daydreaming health,


Joanie



Joanie Johnson, CHC
Motivated Nutrition
814-442-5311

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Monday, July 16, 2012

Hair Accessories only look good with nutrients

#StyleMeJuly challenge Day 13 (I'm behind!)

Hair Accessories only look good with nutrients

Healthy Tip: What good are hair accessories if our hair is unhappy and dull?  The foundation of healthy hair and nail growth starts with what you are putting into your mouth.  The healthier your diet, the stronger your cells.  The stronger your cells, the more amazing your Baywatch hair toss will be. 

What are some nutrients you should be getting into your diet to keep those locks looking luscious?  Well, omega 3 fatty acids, protein, iron, zinc, vitamin A and calcium to name a few.
Ok, great.  So what the heck do you eat?
Why these things of course!
  • leafy green vegetables (I'm a broken record on this one.)
  • beans
  • carrots
  • whole grains
  • eggs
  • poultry
  • nuts and seeds
Fashionista Wannabe: I'm a dancer and a fitness instructor.  Sadly, bobby pins are my main hair accessories.  Today was my body's rest day so I decided to treat my head to a headscarf instead of sticking it full of pins.  It also happens to be a no hair washing day so it's the perfect solution.  :) 


In hair tossing health,


Joanie



Joanie Johnson, CHC
Motivated Nutrition
814-442-5311
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Friday, July 13, 2012

Vita D- Get naked and lose the sunscreen!

#StyleMeJuly Day 12 (yesterday's challenge): Sunglasses

Vita D-Get naked and lose the sunscreen!


Instagram awesomeness by Micah B. Rubin


Healthy Tip: Vitamin D- it's essential to our bodies.  If you are a NY'er like me, we need to make a special effort to get enough of it as we tunnel to work in our speeding bullets and hunker down in our dark little work caves for 10hrs a day.  A lot of foods these days make health claims of being "Vitamin D fortified", don't buy into it.  You have to consume a LOT of Vita D fortified foods to get your daily dose.  A lot as in 10 tall glasses of milk a day.  No thank you.  You can achieve the same result by spending 10-20 min outside depending on how far you are from the equator.  Our bodies make Vitamin D when we are hit by the ultraviolet rays of the sun.  AND did you know sunscreen blocks our bodies ability to generate Vitamin D?  (Something the sunscreen companies don't want you to know.)  Live dangerously!  Get outside today and take a walk without greasing up first.  Gasp! Spending 10min unprotected in the sun every day is not going to give you cancer.  

Fashionista Wannabe:  These are the only sunglasses I have and I picked them up for $8 from a street vendor.  I break sunglasses.  I scratch sunglasses.  I sit on, mangle and destroy sunglasses.  Thus my reasoning for always having a cheap pair.  Sigh.  Someday I'll have nice things.


In sunny health,


Joanie



Joanie Johnson, CHC
Motivated Nutrition
814-442-5311
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Tuesday, July 10, 2012

Retro Moment: Cooking in heels (a la June Cleaver)

#StyleMeJuly challenge Day 10

Retro moment: Cooking in heels ( a la June Cleaver)

Instagram awesomeness by Micah B. Rubin


Healthy Tip: Never underestimate the benefit of a home cooked meal.  If you are guilty of ordering take-out most nights of the week, you can easily shed unwanted poundage by a little down home cookin'.  When you order out, you don't have control over important eating rules like knowing: exactly what ingredients are going into your body, sodium content, the freshness of the food, where your ingredients were purchased, how much grease/oil/fat went into the preparation, and having control over the actual serving size.  These are just a few of the no-brainers.  If you cook at home, you are the ingredient boss and can pour a super sized amount of love into the preparation.  Super sized love is the best ingredient by far.  I hear it's also good for weight loss.  

Fashionista Wannabe: My retro moment today is cooking in heels, a la June Cleaver.  Why?  Because it makes me feel awesome.  As you can see, I worked a 12hr day in exercise clothes and kicks.  I'm sweaty, disgusting, hungry and lets just face it, some days, I just want to come home and throw on some heels and feel womanly again.  Of course wine helps too.  Thank goodness I don't have to wear these crazy things all day!


In "Leave it to Beaver" health,


Joanie



Joanie Johnson, CHC
Motivated Nutrition
814-442-5311
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Monday, July 9, 2012

Weighted down and feeling sore? Gimme your purse!

#StyleMeJuly challenge Day 9

Weighted down and feeling sore? Gimme your purse!



Healthy Tip: We are all guilty of carrying a too heavy bag from time to time.  This is obviously more true for those of us that rely on public transportation and can't live out of our cars.  (ahhhh, those were the days)  It's a very unhealthy habit to have.  You are putting undue stress on your body that could be causing a range of unpleasant symptoms like:
  • constant neck soreness, shoulder pain and/or back pain, even when not carrying your bag
  • frequent headaches
  • one shoulder is slightly higher than the other (not a good look by the way)
What's an overworked, stylish bag toting girl to do?  It's not realistic to tell you to give up your bag.  What is realistic is for you to promise to remove at least 3 unneeded items.  2 extra lip glosses, 5 pens just in case, your prized stuffed gorilla from the 3rd grade, really?  Ok so I've never pulled a stuffed gorilla out of my bag but I've teetered dangerously close to the extreme bag item edge.

Before you go off into that wonderful world of Monday, take 5 minutes to do a quick bag clean-out.  Your body will thank you. 

Fashionista Wannabe:  I'm a fashion fail today.  My Brooklyn Industries bag (my favorite store) is taking more of the functional route rather than being very stylish.   This over-sized gem has the ability to hold all the contents needed for: instructing 2 total body workout classes at the gym, taking a modern dance class, teaching a nutrition/yoga class,  reading material for my 6 subway rides and enough healthy snacks + lunch for my 13hr Monday.  Ugh.  I'd love to have someone say, "Gimme your purse."  (in a non threatening way of course) and offer to carry if for me! Any takers?


In please hire a porter health,


Joanie



Joanie Johnson, CHC
Motivated Nutrition
814-442-5311
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Sunday, July 8, 2012

Swish your skirt...and your veggies too!

#StyleMeJuly challenge Day 8

Swish your skirt...and your veggies too!

Instagram awesomeness by Micah B. Rubin


Healthy Tip: In addition to meaning "turn yourself around in wistful bliss as your skirt makes a swishing sound around you (OK, I may have made that up), swish also means to strike or cut with a swishing sound.  I'm no chefto presto in the kitchen so when I chop veggies, there isn't any swishing going on, but that doesn't mean the possibility isn't there.

Try this meal prep trick today and see if it makes your "open the fridge, scratch head, wonder what to eat" moments any easier this week.
  • Head to the grocery store, veggie stand or farmers market pronto.
  • Purchase as many colors, shapes and sizes in fruits n veggies as you can fit into your green shopping bag.
  • Come home, crank up the iPod speakers (Important for optimal swishing)
  • Wash and pre-chop (aka SWISH) all of your new healthy purchases.  
  • Store them in labeled containers in the fridge. 
  • When you hangerly wonder into the kitchen this week, open the fridge, thank yourself for having all that annoying prep work done and whip up a healthy meal in half the time. 
  • Tweet #SwishMagic later this week and tell me how much you loved this trick.
Fashionista Wannabe:  Nothing makes me feel more like swishing than going a little bit country in my floral skirt.  I did grow up in the country after all.   Although my checkered floor entryway isn't quite the satisfying as swishing through a field full of tall grass. 


In happily swishing health,


Joanie



Joanie Johnson, CHC
Motivated Nutrition
814-442-5311
 
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Saturday, July 7, 2012

A Short(s) Story: Getting a bum you love

#StyleMeJuly challenge Day 7

A Short(s) Story

Instagram awesomeness by Micah B. Rubin


Healthy Tip: Shorty shorts mean more skin.  More skin means hit the gym.  Hit the gym means hire me.  I'll get your hiney in shape, you'll see. (Yes.  Thank you.  I do have mad rapping skills.)  My clients at the gym have been begging me to incorporate more bum busting exercises into their workout to tone up for summer.  Here are two of my favorite exercises to help you fall in love with your bum again. 

Dancer Plies:
  • Stand with your feet a little wider than shoulder width apart, toes turning out, hands on your hips.
  • Lower into a squat without letting your knees move past your toes.
  • Keep your back straight, abs pulled in, and your butt and legs squeezing in tight. 
  • Repeat slow plies for one minute.
Plank with Leg Lifts:
  • Begin in a plank position making sure your shoulders are tracking over your wrists and your body is in a straight line from head to heels. 
  • Contract your abs and squeeze your butt.  Lift your right leg off the ground about 6 inches and pulse your leg up towards the sky 15x.  
  •  Drop your knees, push back into child's pose to rest for 10 seconds.  
  • Repeat on the left side. 
Fashionista Wannabe:  I caved and purchased my first pair of denim shorts for the first time in 10 yrs!  I still wasn't 100% confidant that I would love them so I headed over to NYC's new Joe Fresh and found these for $9!  I've owned them a week and have worn them at least 3 times.  They've turned out to be a great investment for this scorching summer. 


In love at first sight health,


Joanie



Joanie Johnson, CHC
Motivated Nutrition
814-442-5311
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Friday, July 6, 2012

Channeling Audrey and finding balance for #StyleMeJuly

#StyleMeJuly challenge Day 6

Channeling (a balanced) Audrey
 
Instagram awesomeness by Micah B. Rubin



Healthy Tip: For today's "Channeling Audrey" challenge, I did a little research on the elegant Ms. Hepburn and her healthy habits.  I found a quote from her first husband Mel Ferrer saying, "She was very careful about her diet, did not drink alcohol except an occasional glass of wine with dinner, and avoided desserts. She chose her diet as a dancer would: plenty of protein and lots of vegetables and salads. She ate sparingly and rarely splurged."

Eat sparingly and rarely splurge.  That's great advice for all of us.  Our amazing lives should be fueled by the food we eat, not controlled by it.  Audrey seemed to know the importance of balance. 

Fashionista Wannabe:  My favorite little black Brooklyn Industries dress and my newly cut (by myself) side swept bang.  :)  Instant Audrey fashion.  


In perfectly balanced health,


Joanie



Joanie Johnson, CHC
Motivated Nutrition
814-442-5311
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Thursday, July 5, 2012

A Perfectly Toned Pucker

#StyleMeJuly challenge Day 5

A Perfectly Toned Pucker
 



Healthy Tip: When was the last time you worked out your face?  Toning up your face will strengthen your expression muscles and keep that saggy, aging look at bay.  Start doing these now to tap into that magical facial fountain of youth.  Disclaimer:  These exercises make you look ridiculous.  Proof is in the photo above.  It's best to do these behind closed doors.

Eyebrows: hold your index finger in the center of your forehead, one inch above your brow line. Press down as you raise your eyebrows up and hold for 10 seconds.  Repeat 10x/day.

Lips: Pucker up and hold for 5 seconds. Repeat 10x/day.

Fashionista Wannabe: Maybeline's Super Stay 24 Color in Constant Coral has been my bright pucker go-to all summer.  I love the fun color and the fact that I apply it once in the morning and am set all day makes being a fashionista easy. 


In perfectly puckered health,


Joanie



Joanie Johnson, CHC
Motivated Nutrition
814-442-5311


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Wednesday, July 4, 2012

Patriotic Blueberry Compote

Day 4 of the challenge: 
Patriotic
Happy Birthday America!  

Instagram awesomeness by Micah B. Rubin



Healthy Tip: The happier we are, the healthier we are.  Celebrations make us happy.  It's a birthday so celebrate!  I mixed up a little blueberry compote to top off my pancakes this morning...thus making me happy. :)

Blueberry Compote
  • 1/2 water
  • 1/4 cup sugar (I substituted maple syrup)
  • Grated lemon zest 
  • 2 cups fresh blueberries
  • juice of 1 lemon
- In a medium saucepan, bring water, sugar and lemon zest to a boil
- Stir in blueberries and simmer for 3-5 min
- Remove from heat and add lemon juice


Fashionista Wannabe:  "You look like the 4th of July!  Makes me want a hot dog reeeeaaaaaly bad." (please tell me you know this?!)  This dress reminds me of fireworks.  :)  


In red, white and blue health,


Joanie



Joanie Johnson, CHC
Motivated Nutrition
814-442-5311

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"You look like the 4th of July!"



I'm just hoping this doesn't make you want a hot dog reeeeaaaaal bad!  In honor of 4th of July, I'm giving you a few hot doggin' facts. 

  • The cities of Los Angeles, San Antonio, and New York consume the most hot dogs by volume every year.
  • The average American eats 60 hot dogs a year.*  (bleh!)
  • Joey Chestnut, 27, 230lbs, holds the Major League Eaters record of eating 68 Nathans Famous Hot Dogs and Buns in 10min.  He's wont the contest 5 yrs in a row.  Check out his impressive Bib Sheet!   
  • Other names of for the hot dog include: frankfurter, frank, red hot, wiener, weenie, durger, coney, or just "dog" *
  • The Coney Island, Nathan's Famous Hot Dog Eating Contest began as a duel between four immigrants to determine who was the most patriotic in 1916. 

Me?  Oh no, forget it!  I'm a vegetarian.  I'm not going near them!  Don't over do it at the backyard BBQ and have an amazing time celebrating the 4th today!


In healthy, patriotic love,


Joanie

Joanie Johnson, CHC
Motivated Nutrition
814-442-5311


*Who knows all this stuff?!  
http://www.hot-dog.org/ht/d/sp/i/38579/pid/38579
http://en.wikipedia.org/wiki/Hot_dog
http://fillyourplate.org/blog/hot-dog-facts-and-trivia/
http://nathansfamous.com/PageFetch/








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