When: 10-25-2020 to 10-28-2020
Sample Retreat day schedule:
Retreat @ $299 will include:
We are renting two adjacent beach houses, with a beautiful ocean view. Each guest will have a private room. $115 per night.
What to bring:
Your personal belongings, a Yoga mat, water bottle, a journal, and a bathing suit if you’d like to use the hot tub.
What is our expectations of you:
Disconnect from your electronics if possible, leave your phone in your bedroom.
Observe silence during journaling and quiet reflection time. You are freed of the burden of small talk, be comfortable in silence and participate in meaningful conversations.
Please RSVP by emailing Tia@sustainablefitness.training and pay $100 towards your accommodations via Venmo @Tia-SF.
Looking forward to spending this amazing time with you!
As human beings, we tend to set goals when we feel inspired. Then, when that inspiration is coupled with education, we strengthen our willpower to accomplish those goals—but sometimes we make it and sometimes we fall off the wagon. If we add motivation to the equation, though, we become unstoppable.
No matter where you are in your efforts, the resources in this list (which I update periodically) should help you get inspired, educate yourself and find your motivation.
All disease begins in the gut. - Hippocrates
The process of digestion and absorption is critical to health. We have to be conscientious about what we eat and how foods benefit us.
At the very simple level, the human body has to have a balanced pH (acid/base level) to function correctly. Research has proven that disease cannot survive in an alkaline state, yet it thrives in an acidic environment.
On the pH scale of 1 to 14, an acidic environment is less than 7.4. A basic or alkaline setting is greater than 7.4. The human body works best when it remains close to 7, which is neutral. You can find more information and pH values here.
Healthy gut flora, the complex community of microorganisms living in the digestive tract, has a balanced pH. Probiotics, which are typically associated with a healthy digestive system, may also help maintain this balance. These five foods help improve gut flora and balance the body's pH:
Wheatgrass is a good source of potassium, dietary fiber, vitamin A, vitamin C, vitamin E (alpha tocopherol), vitamin K, thiamin, riboflavin, niacin, vitamin B6, pantothenic acid, iron, zinc, copper, manganese and selenium. It's also a source of protein.
This food's high alkalinity helps balance your body's pH levels. Wheatgrass is a complete food that provides enzymes and all essential amino acids, as well as antioxidants that help repair damaged cells. Some other benefits may include:
The best way to consume wheatgrass is through freshly squeezed juice. If this isn't a viable option for you, the powdered form is a good alternative.
Kefir is a unique cultured dairy product that is one of the most probiotic-rich foods on the planet. It has incredible medicinal benefits for the digestive system, such as:
The best kefir is home made, since you know the quality of the milk, the container and anything you add to each batch. If making at home isn't an option, plain greek kefir is a good alternative.
If you are lactose intolerant, you may make water kefir to gain many of the same benefits.
Kombucha describes a variety of fermented, lightly effervescent, sweetened black or green tea drinks that are commonly consumed for their health benefits. Kombucha is produced by naturally fermenting tea using a symbiotic colony of bacteria and yeast (SCOBY).
A probiotic beverage that aids digestion and gut health, kombucha provides numerous benefits, from fighting candida (harmful yeast) overgrowth to improving mental clarity and mood stability.
Kombucha is quite easy to brew at home. You can get a starter kit at most health food stores or from The Kombucha Shop.
Yogurt is created through the bacterial fermentation of milk. The process involves adding healthy bacteria to milk in a controlled temperature environment.
Yogurt provides a dose of animal protein plus vitamins and nutrients such as calcium, vitamins B-2 and B-12, potassium and magnesium. It's an appropriate option for breakfast, snacks and other meals.
The best yogurt is homemade, since you know the quality of the milk, the container and anything you add to each batch. Most store-bought yogurt contains sugar and preservatives. I am happy to share my homemade starter and help you start making your own yogurt.
If making a batch at home isn't an option, plain Greek yogurt is a good alternative.
The bacteria in sourdough pre-digests the flour, releasing micronutrients. This process takes place during a long, slow fermentation, which also gives the loaf a superior taste and texture. Plus, sourdough bread takes longer to digest, helping you feel full after you eat it.
The best sourdough is the one that you bake at home. All you need are flour, water and salt. All of the unnatural ingredients included in commercially produced bread are eliminated. To get started, try this great homemade recipe that I've been using.
If you choose to buy your bread, find a local bakery and buy a fresh sourdough loaf made from whole wheat, rye or spelt.
During my years in India, I learned a bit about Ayurveda, the ancient Hindu science of health and medicine. Ayurveda recognizes six tastes, each of which plays a vital role in our physiology, health and well-being. These tastes are: sweet, sour, salty, pungent, bitter and astringent.
Recognizing and understanding these six tastes contributes to successful weight loss. Satiety, or the feeling of fullness, occurs when we consume a good combination of these tastes. In other words, we crave foods because one taste or another is missing from our diet. When we try to overcome that craving by eating the same foods we always do, we may overeat and still not satisfy our cravings.
A good way to a balanced diet achieve satiety is to understand these tastes and incorporate them into meal planning.
As a naturally appealing element of our diets, this requires little explanation. It is the flavor of sugars such as glucose, sucrose, fructose, maltose and lactose. Sweetness can be found in fruits, vegetables, grains (like rice), nuts (like cashews) and legumes (like garbanzo beans).
This taste is also quite familiar. We often “pucker” when we encounter the sour taste. It immediately moistens the mouth and increases the flow of saliva. Sourness is found in grapefruit, lemon, lime and tamarind, tomatoes and pickled vegetables, and dairy foods such as feta cheese, sour cream and yogurt.
This taste is almost singularly derived from salt, making it easy to identify in our diets. However, other sources of saltiness include celery and seaweed.
This dry heat taste may be less familiar, although it can be found in many foods, including chilies, garlic, leeks, onions, mustard greens, radishes, turnips and raw spinach, buckwheat and spelt, and mustard seeds. Most herbs and spices are pungent, especially black pepper, cardamom, cayenne, cloves, ginger and paprika.
The bitter taste is quite familiar as a taste that most people avoid. Good examples include leafy greens such as kale, collards, dandelion greens and eggplant. Sesame, coffee, and dark chocolate, as well as spices such as cumin, dill, fenugreek, saffron and turmeric are good sources of bitterness.
This dry flavor immediately produces a dry, chalky sensation in the mouth. The astringent taste is frequently complimented by sweetness or sourness. Fruit, such as apples, green bananas, cranberries and pomegranate are astringent. So are vegetables like alfalfa sprouts, Brussels sprouts, raw broccoli and cabbage, as well as spices like basil, bay leaf, caraway, coriander, dill, fennel, marjoram, nutmeg, oregano, parsley, poppy seeds and rosemary.
So, the next time you have a craving, analyze which taste was missing from your diet during the past 24 hours. Eat a food from that taste group and see how quickly your craving disappears. You'll be surprised how you can manage cravings by incorporating these six tastes into your daily meal plans.
We spend so much time and effort into eating healthy, it is equally important to educate our selves in healthy cookware and bakeware.
The main issues with traditional cookware like non-stick and aluminum is that they can leach hormone disrupting chemicals and toxins into food…and choosing a non toxic cookware can be confusing. After much reading and trial and error, here is what I recommend.
Nonstick/ Teflon cookware: Get rid of it, non-stick cookware is made using a carcinogenic chemical called perfluorooctanoic acid (PFOA), which starts emitting toxic fumes that you inhale every time you cook with a non-stick pot or pan!
Cast Iron: I love the old fashioned cast iron pots and pans. It is durable, versatile and pretty easy to use, once you get a hang of seasoning it. Here is a website with great instructions: http://www.thekitchn.com/how-to-season-a-cast-iron-skillet-cleaning-lessons-from-the-kitchn-107614. If you are low in iron, cast iron is an excellent choice. If you don't want additional iron, enameled cast iron is another choice. My favorite brand for cast iron pans are Good Old Lodge and for enameled cast iron I like Le Crueset.
Stainless Steel: This is a good choice. My favorite stainless steel cookware is a rice cooker. It is pretty easy to use and cooks brown rice perfectly well. Stainless steel pots and pans can be used in so many different ways.
Bakeware: Finding the right bakeware is tricky. Cast iron, stainless steel and glassware require a lot more oil, and still stick. Aluminum bakeware gets chipped off pretty easy and then leaches into the food. By far the best bakeware is Demarle at Home. They make the commonly known Silpat and other Flexipans of silicone and woven glass. The silicone contributes the nonstick properties and the conductivity of the woven glass, an even cooking process. No additional spraying of oil or flouring of pans is necessary. The Flexipan conforms to European, French and US silicone regulations. It has been awarded the NSF certification for safety and quality design, Kosher and it is US FDA approved. The Flexipans and trays also carry a lifetime manufacturing defect warranty. You can get more information and purchase these pans at www.mydemarleathome.com/mara