The Ultimate Guide to Self-Care Via the 8 Pillars of a Nutritious Life

As we’ve said before, placing nutritious foods on your plate is only one step in living your most Nutritious Life. That’s why we believe in the 8 pillars created by Nutritious Life founder and our resident guru Keri Glassman, which are: Eat Empowered, Sleep Deep, Drink Up, Nurture Yourself, Live Consciously, Sweat Often, Love More and Stress Less. (You can read up on what they all mean and how incredibly integrated they are here.) And since we’re all about stepping up our game, we decided to dig into the latest health science, trends and consumer preferences to see how they relate to our 8 pillars and, in turn, you and your most nutritious life. RELATED: The 8 Pillars of a Nutritious Life: If You Want to Lose Weight and Be Healthier and Happier, Nutrition Is Just the Beginning Read on for the latest innovations for 2022 as we offer you the ultimate guide to self care and a truly nutritious life. The Ultimate Guide to Self-Care and a Nutritious Life Eat Empowered After examining patterns in consumer preferences and learning about upcoming innovative items to hit the shelves, Whole Foods Market released their first Top 10 Anticipated Food Trends for 2022. A small but powerhouse food is currently being added to numerous products, such as crackers, creamy cheeses and ice creams—the mighty sunflower seed. It’s not surprising since this seed (which comes from the yellow, daisy-looking plant) is packed with nutrients, including vitamin E, selenium, copper, zinc, iron, folate and other B vitamins, along with offering protein, fiber and anti-inflammatory unsaturated fats. Sunflower seeds hold numerous health benefits, where one study from Harvard School of Public Health found an association between seeds (including sunflower) and a lower risk of heart disease and type 2 diabetes, as well as a “significant reduction” in blood pressure and cholesterol. Toss them into smoothies and salads, grab some for a snack and keep an eye out for some new sunflower-based foods. Needless to say, we’re nuts about seeds! Sleep Deep Sleep is an essential function for both physical and emotional health. While it revolves around this delicate balance of figuring out how much your body needs, how to doze off faster and how to stay in Snoozeville until the sun comes up, researchers from the European Society of Cardiology may have uncovered the best time to hit the sheets. With the help of a digital wrist device, study authors followed the sleep habits of more than 88,000 adults for one week (who had filled out questionnaires about their lifestyle, health, etc.). Nearly six years later, during the follow-up portion of the trial, the investigators found that 3.6% of the participants had been diagnosed with cardiovascular disease, ranging from heart attack, heart failure to stroke. After taking a number of factors into account (such as sex, age, smoking status and whether someone labeled themselves as either an early bird or night owl), the researchers concluded that those who went to bed between 10 p.m. and 11 p.m. had the least incidences of heart issues while those who put their head on a pillow at midnight or later had the highest occurrences. So if you’re a sleep procrastinator, now is the time to put an end to it! Drink Up Another item—well, technically flower—that stood out in the Whole Foods Market top 10 list is hibiscus. A blend of hot pink and ruby red in color, these tart petals are being transformed into more than tea in the new year. Think unsweetened, flavored water and Italian soda. (This tropical plant will also be popping up in foods, such as yogurt and fruit spreads.) Whether you try one of these new beverages or go the traditional tea route, hibiscus contains free radical-fighting antioxidants and is most known for helping to reduce blood pressure. According to a small study published in the Journal of Advanced Pharmaceutical Technology & Research, two cups of hibiscus tea per day showed to be an effective form of natural medicine for adults living with stage 1 hypertension (a systolic pressure ranging from 130 to 139 mm Hg or a diastolic pressure ranging from 80 to 89 mm Hg, as defined by the Mayo Clinic). Nurture Yourself WGSN, a leading consumer global trend forecaster, has predicted that “waterless washing” beauty and hygiene products will take the spotlight in 2022. Everything from showerless shampoo and conditioner to dry face masks, these items (sometimes referred to as zero-waste beauty) are made without H2O. According to a report by Forbes, these products are usually more concentrated and made instead with either butters, oils or waxes and oil-soluble actives. Plus—and this correlates blends with our “Live Consciously” pillar— saving water reduces greenhouse gas emissions. Furthermore, water-free items tend to weigh less and require simpler packing, which equates to reducing their total carbon footprint. So as a result, both you and Mother Nature will be glowing. Live Consciously Yes, while many of us may be dealing with a serious case of Zoom fatigue (we’re coming up on almost two years of this platform becoming our new normal!), researchers from the University of Texas at Austin have recently concluded that virtual conferences can offer personal, professional and environmental perks. For starters, online events are keeping us at a (very) safe distance from each other during the latest phase of this pandemic. Videoconferencing has also provided more opportunities for women—a.k.a. moms—to take a seat at the table. In fact, data shows that female participation at virtual conferences increased by 253% compared to in-person conferences. And thanks to fewer trips via planes, trains and automobiles, study authors calculated that one person’s attendance at a virtual conference in 2019 had the same carbon footprint as 7,000 online attendees! Even though we’re looking forward to being more social again, it would be wise to keep video-based meetings in our future. Sweat Often It’s not news that lacing up and doing your favorite workout can lead to a whole slew of physical and mental

8 Nutritionist Approved Summer Snacks

It happens to us all. 3:00 p.m hits and we’re rummaging through the cabinets for something to munch on. Whether it be out of boredom, a much needed break or genuine hunger, that afternoon snack urge seems to hit us almost every day. And, often, we reach for the quickest, and sometimes most unhealthy option in the pantry.  We’re big fans of snacking here at Nutritious Life — our founder Keri wrote a whole book on it, The Snack Factor Diet reveals the health benefits of snacking. “When you snack properly, you are also more likely to make better food choices throughout the day,” she explains. Studies suggest eating every few hours can help with your  blood sugar and keep your metabolism moving. Plus, it can make you happier. A study at the University of Wales showed that women who were given snacks reported being in a better mood, were sharper mentally, and performed better on a word-recall task.  “The formula for a healthy snack involves a few elements,” Keri continues. “Every snack should ideally contain a balance of carbohydrates (with a focus on fruits and vegetables), high quality protein, and healthy fats.” Also, munching between meals can satiate your hunger and keep you from overeating at your next meal.  Try these 8 yummy bites to keep you energized and avoid that afternoon slump! Yerba Mate Energy Bites When you feel a craving coming on, don’t reach for the cookie jar. Filling your body with processed goods will only leave you feeling hungrier. Instead, whip up your own tasty treat using ingredients you can actually pronounce. These Yerba Mate Energy Bites are gluten-free, vegan and are a perfectly portioned pick-me-up. Cashews and almond butter provide plenty of healthy fats and also bring in some protein. Then, we add the secret ingredient: Argentine yerba mate, which is loaded with with vitamins and minerals.  Grilled Avocado Bruschetta A unique twist to the classic, you won’t even miss the bread when nibbling on this Grilled Avocado Bruschetta. Healthy fats and vitamin packed tomatoes make up this filling, and refreshing savory snack. This shareable snack is also perfect for your next picnic or pool day.  Banana Sushi Who said sushi had to come from the sea? Banana Sushi will bring a whole new level of creativity to snacktime, and a handful of nutrients like protein and calcium. Top it off with fiber-rich chia seeds or healthy fatcoconut shreds. You, and your kids, will love this!  Cranberry Pistachio Cheese Spread Antioxidant-rich Cranberry Pistachio Cheese Spread is a great alternative to those heavy cheese dips. This vegan spread is creamy and can conquer your sweet or salty craving.  Miso & Sesame Hard-Boiled Eggs Eggs are an amazing, simple, high protein snack. And there are so many ways you can dress them up.  Miso & Sesame Hard-Boiled Eggs offer an unexpected twist. Miso fills the gut with healthy bacteria, which may lead to better digestion and a stronger immune system. Throw the leftovers over any greens for a quick lunchtime salad! Apple “Donuts” It doesn’t get much healthier and satisfying than this  apple, peanut butter and yogurt combo. Apple “Donuts” have only 3 ingredients and you just may be craving this textured treat over classic donuts before you know it.  Crispy Tofu Simple Baked Tofu is a good source of protein (and contains all nine of the essential amino acids), meaning you’ll be free of hunger after this satiating snack. Gluten-free and vegan, tofu is a great way to up your plant based protein, just make sure to go for organic. Coconut-Crusted Avocado Fries Much lighter than their potato-derived cousin, these Coconut-Crusted Avocado Fries are the smart answer to your fry craving. The garlic, onion and paprika powders don’t just spice up the healthy-fat filled avocado; they have their own healthy benefits as well. All 3 seasonings are known to contribute to your heart health.    

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Elissa Goodman’s Anti-Cancer Lifestyle Involves Green Juice and Reflexology Foot Massages

When Los Angeles-based holistic nutritionist Elissa Goodman talks about the power of healthy food, she goes much deeper than thinner thighs or clearer skin. Goodman was diagnosed with Hodgkin’s Lymphoma at age 32, and her cancer experience ignited a passion for wellness that led her to her current career. Now, Goodman works with clients to promote an anti-cancer lifestyle, from foods that are associated with prevention to holistic practices like releasing stressful thought patterns. Her book, Cancer Hacks, was released in 2016, and she’s the host of The Elissa Goodman Show on Focus TV, in which she interviews inspiring “wellness warriors.” Goodman’s also a big proponent of cleansing, and her S.O.U.P. Cleanse is available for delivery in LA. After she spoke at The Nutritious Life Studio’s 2017 Masterclass, we decided to find out more. Find out how she lives her unique Nutritious Life, below. How Does Elissa Goodman Live a Nutritious Life? If you had to name your healthy diet, what would you call it? Plant-Based Flexitarianism. Why? Because I eat a little bit of everything! I feel that anything too restrictive wouldn’t work for me long-term, but 80% of the time I eat plant-based and add in some animal protein or products like grass-fed ghee and organic, free-range eggs a few times a week. RELATED: The Essential Guide to Plant-Based Protein What’s your go-to breakfast? I’m not a big breakfast person;  I just never have been. I find that if I have a Bulletproof-style matcha latte (or, sometimes even coffee), I am satiated until lunch. My matcha latte is a meal in a cup though—it has almond or cashew milk, MCT oil, energy-boosting matcha, and a touch of coconut milk. I usually follow this up with a green juice in the early afternoon. Your go-to workday lunch? If I’m at the office, I often eat soup from my S.O.U.P. Cleanse program. There’s always a jar or two in the fridge, and my favorites at the moment are the Broccoli Lentil or the Caribbean-inspired Black Bean. I also love M Cafe’s M Chopped, Wild Salmon Maki-Wrap, or the Great Cardini Salad from Real Food Daily. They’re my top Postmates delivery items! Your go-to workday dinner? My fiance and I try to go vegan for dinner as often as possible. Tonight we’re having vegan eggplant “parmesan” with Kite Hill almond ricotta cheese and gluten-free pasta from Andean Dream. For a quick and easy dinner, I like to marinate tempeh with a little apple cider vinegar, coconut aminos, and lime juice and saute. I serve this with sauteed veggies and cauliflower puree. What’s the one food you always have in your fridge? Fermented Coconut Yogurt (GT’s, Coconut Cult, and New Earth are some favorites), Sonoma Brinery Raw Sauerkraut, Malk Cashew Milk, Berries, and Tempeh. The one food you’d never buy? Too many to name one, but mainly no heavily processed foods, no canola or vegetable oils, and definitely no soda! RELATED: 5 Scary Things Inflammation Does to Your Body The snack you always have with you when traveling? My super-seed bars. Your favorite food indulgence? Potato chips. Other than water, what do you drink regularly? Tulsi Tea, green juices, and the lemon flavor Ultima Replenisher. How often do you exercise, and what’s your workout of choice? Yoga three to four times per week and walking as much as I can. You’ll also find me taking the occasional hip-hop yoga class with my daughters. What’s your go-to tool for managing stress? Meditation. I love Unplug’s Meditation app, Evenflow, and Calm.com. I also journal, and when I really need it, I turn to two incredible energy healers to help clear out the negative and leave me feeling grounded. How do you pamper yourself when you need it? I get a reflexology foot massage once a week! Do you have a favorite health gadget? My juicer, I use it almost daily for a dose of vitamins and minerals. There is nothing like a fresh green juice! RELATED: 3 Green Juice Recipes From Beginner to Pro How do you express and spread love? When my clients have been to many doctors and they have not gotten the answers they are looking for, I give them hope and lots of love. I know everyone is capable of healing and thriving in this life. I hold the space for them to heal and get them what they need as long as they need it. What does it mean to you to “live consciously”? It has taken years to discover what living consciously really means. I have worked diligently on releasing old thought patterns and habits that did not get me what I wanted in my life. I’m looking for deep connection and intimacy, and when you are not conscious, that is not possible to achieve. Also, we cannot truly heal from health issues if we are not present and conscious. What’s your weirdest healthy habit? I relentlessly search for a fresh green juice no matter what country I’m in. Lightning Round Meditation or massage? I cannot live without reflexology foot massages at least once a week. A hot shower or a soothing bath? An Epsom salt bath with essential oils is grounding and releases negative energy I have come into contact with during the day. Almond butter or peanut butter? I’m a major peanut butter lover. I can eat it for breakfast, lunch, and dinner…lol! I buy organic and fresh-pressed. Coffee or tea? In the morning, I’m slightly addicted to organic coffee with MCT Oil, cashew milk, and pure stevia. The rest of the day I drink Organic India Tulsi Tea. A long run outside or a dark spin class? Neither for me. I much prefer a hike or a hot yoga class. (Photos: Elissa Goodman)

The 5 Best Food Documentaries on Netflix Right Now

Netflix and grill: That’s one way you might enjoy spending an evening, especially given the food-related viewing we are about to queue up. I mean, who doesn’t want to get busy cooking—ideally with a grandmother by your side—after watching bestselling food writer Samin Nosrat dive into world cuisines in her four-part series Salt Fat Acid Heat? That’s as comforting as comfort food gets! (And if you want some comfort TV afterwards, you can always fire up Schitt’s Creek again.) True, some of these docs examine some of the dark sides of food—factory farming, manipulative distribution practices, toxic additives. (More like Netflix and swill, right?) But these serious stories are important, too, including surprising facts about sugar in our food supply to lessons on how sustainable food production is linked to both health and environmental issues. Whether you’re curling up at home on the couch or you’ve got time to kill during holiday travel, you can’t go wrong with one of these top food documentaries. 5 Food Docs to Netflix and Grill With Salt Fat Acid Heat (Image: Salt Fat Acid Heat) Named after the four pillars of successful cooking, Samin Nosrat’s Salt Fat Acid Heat is a kitchen primer, comic book and cookbook, all rolled into one. A publishing phenomenon in 2017, it became a Netflix miniseries one year later, with each of the episodes focused on one of the four key factors. We lucky viewers join Nosrat as she travels around the world, consulting local experts—which frequently means grandmothers—about their approaches to cooking. (As Nosrat told the Washington Post, “The bulk of all cooking has been done by women. And yet, in popular culture and in media, it’s very rarely that women are given credit for that.”) So come along for the journey, learning about salt in Japan, fat in Italy, and acid in Mexico. Will it make you hungry? Probably, but the show will teach some great recipes and trusty tips to improve your own home cooking. RELATED: The Inflammatory Foods You Should Really Avoid Rotten (Image: Rotten) This investigative docuseries explores the complexities of the food chain, crop by crop and coop by coop. Season 1 tackles honey, peanuts, garlic, chicken, milk and cod; season 2 looks into the issues at play with foods including avocado, chocolate and cannabis edibles. Reception to the show has generally been great: The first season scored 86% from critics, according to Rotten Tomatoes, while the second season was nominated for a News & Documentary Emmy Award and won the 2020 James Beard Media Award for Visual Reporting. The C Word (Image: The C Word) Narrated by Morgan Freeman (need we say more?), this 2016 documentary follows the personal journey of director Meghan LaFrance O’Hara, who survived stage-3 breast cancer. In the process, it dives into the “anticancer” philosophies of another survivor, French physician David Servan-Schreiber, who developed a four-pronged strategy for wellness against cancer: nutrition, exercise, stress management and the avoidance of toxins. A review in Variety praised The C Word for taking aim at “big-business entities abetting the toxic unhealthiness of the American lifestyle with chemically unregulated products and addictive foodstuffs crammed with sugar and additives.” What The Health (Image: What The Health) OK, this one’s a little bit dicey, we admit. It’s biased in favor of a vegan diet (of course, there’s nothing wrong with a documentary wearing its heart, and its biases, on its sleeve)—but it also has a lot of flaws in its reporting, as this Vox article explains. Still, it’s worth checking out to get a sense of some of the issues behind making vegan choices. (While you’re at it, check out Forks Over Knives, another doc about plant-based eating; it’s no longer on Netflix, but you can stream it directly on its own website.) RELATED: What You Need to Know to Be a Healthy Vegan Cooked (Image: Cooked) Back to the joy of cooking and the glories of exploring other cultures, with an expert as our guide. This time, instead of Samin Nosrat, our host is Michael Pollan, another bestselling author. The four episodes of this miniseries are each themed around one of the ancient elements: fire, air, water and earth. The audience gets to visit Australia, India and Morocco as Pollan dives into a wide range of foods, from barbecue to bread making. In its review, the New York Times applauded the documentary’s “long-view history lesson in how innovations that we take for granted transformed the human species.” (Image: Shutterstock)

Mantas Zvinas is Living Proof You Can Drink Beer AND Have Chiseled Abs

If you know who Mantas Zvinas is, you’ve likely seen his muscled mid-section. On a bike at SoulCycle, leading runners through the streets of Manhattan, or on Instagram catching the sun as he leaps off a boat on the Amalfi Coast. Zvinas is a crazy-loved instructor at Soul and is the founder of SurfYogaBeer, a fitness adventure retreat company that makes every other trip you’ve taken look lame. He’s (of course) originally from Southern California, and his surfer persona basically demands shirtlessness. It’s just…should you be heartened that the guy can drink beer regularly and still show off abs of steel? Or is it super annoying that for every six pack you even glance at, you end up even further away from an actual six pack? Zvinas would tell you to forget about the abs altogether; his energy is totally heart-centric. His classes and retreats emphasize embracing adventure, and he eats and exercises in ways that are just about feeling good and living fully. (Amen!) It’s why his fans follow him from dark spin studios to far-flung tropical destinations. We got the insider scoop on his healthy habits, from back-to-back spin sessions to, yes, beer. How Does Mantas Zvinas Live a Nutritious Life? If you had to name your healthy diet, what would you call it? Balanced and Aware. What’s your go-to breakfast? Coffee. Your go-to workday lunch? Eggs, avo, and more eggs. RELATED: 7 Easy Egg Recipes for Delicious, Protein-Rich Meals Your go-to workday dinner? BBQ. I used to live above Mighty Quinns BBQ. What’s the one food you always have in your fridge? Does beer count? What do you eat before and after a workout? In the middle of my day, I go for acai bowls for the quick pick-me-up! Before a workout, I have granola or avocado. After a workout, it is usually more substantial like tacos. Your favorite food indulgence? Again, does beer count? Other than water, what do you sip regularly? Ugh, hello, BEER!! How often do you exercise, and what’s your workout of choice? I work out seven days a week about three or four times a day. Most of that is from teaching at SoulCycle, because I ride while I teach, and other times it’s teaching BootyCamp, Yoga, and leading RunClub with SurfYogaBeer…and of course I take as many as I can of the plethora of classes on the NYC fitness scene! Which workout would you NEVER do? Pilates, ugh… How do you stay active outside the gym? I lead fitness adventures around the world with SurfYogaBeer. Those involve beach bootcamps, surfing, hiking, and outdoor yoga sessions. RELATED: 4 Fun, Easy Ways to Take Your Workout Outside What’s your go-to tool for managing stress? Working out is a huge stress manager, and since I do it so much already, I don’t have that much stress. How do you pamper yourself when you need it? My home is my sanctuary, and I love taking naps. How do you express and spread love? It’s so easy—just smile at people! What’s your weirdest healthy habit? Going into morning workouts without fully being awake. DON’T THINK, JUST DO! Which healthy habit do you wish you had more time for? Hiking… that’s hard to get in NYC. Mantas Zvinas: Lightning Round Meditation or massage? Meditation A hot shower or a soothing bath? Shower. A bath in NYC? That’s dirty… Almond butter or peanut butter? Almond Butter. Coffee or tea? Coffee. A long run outside or a dark spin class? Run outside. (Photos: Instagram/@MantasZvinas)

5 Expert Trainer Tips You’ve Never Heard Before

If you’re paying attention, expert trainer tips (like all wellness tips!) can start to sound like a broken record. Lift heavier. Drink more water. Protein, protein, protein. All of which, of course, is great advice. But you’re a smart, wellness-savvy human, and you’ve heard it all before. Thankfully, in the course of interviewing top fitness pros for our column “How Do You Live a Nutritious Life?”, unique tips pop up pretty regularly. These are the people who are living on the cutting edge of exercise, so their own practices (both inside and outside of the gym) are often forward-thinking. To inspire your sweat sessions (and overall wellness habits), we compiled five interesting expert trainer tips you’ve probably never heard before. Maybe one is the missing piece of your personal fitness puzzle? 5 Surprising Expert Trainer Tips 1. Stop practicing fitness monogamy. One person may be all you need in the romance department, but when it comes to exercise, Heidi Powell says you should really shop around. “I believe in dating all forms of fitness, even the ones you don’t want to try, to find out what you actually like. You might be surprised!” Read more. 2. Carry a lacrosse ball. The importance of recovery and stimulating the lymphatic system has been getting more attention lately, and suddenly foam rollers are all the rage. But they’re super bulky and can be expensive. Cyc’s Holly Rilinger suggests going back to basics and using a lacrosse ball. “It’s my portable foam roller and helps me work out the knots,” she says. Read more. 3. Keep moving when you’re not at the gym. Exercise is important, but movement—when you’re not wearing leggings—is just as key. Dr. Jordan Metzl is super active, yet hardly ever goes to the gym. “I get around New York City on my bike. If I have a meeting or an event downtown, I’ll put clothes in my backpack and run to the closest Equinox. I keep it moving all the time,” he says. “My mother always says, ‘rest means rust!’” Read more. 4. Volunteer. One exercise celebrity trainer Adam Rosante wishes he had more time for? Not squats, not running…but volunteering! In fact, research shows volunteering isn’t just good for your community and the world, it’s linked to lower blood pressure and longer lifespans. Read more. 5. Don’t stress about dinner. As the end of the workday approaches, desk stress is replaced with dinner planning stress. Should you make the same chicken dish you already had twice this week? Why didn’t you make the time to prep grains last Sunday? Top trainer Holly Perkins says that if you eat well throughout the day (especially if you’re adding extra fuel after workouts), dinner doesn’t have to be such a momentous occasion. “I eat so well all day long that often I’m not hungry at dinner. Sometimes I just do a protein shake.” Read more.

The Snacks, Workout Rules, and Stress-Relief Practices Chris and Heidi Powell Swear By

You’ve probably seen celebrity trainers Chris and Heidi Powell helping people drop pounds on ABC’s Extreme Weight Loss. The duo gives new meaning to the term power couple—training clients on TV, writing books, and raising four children together—all while staying super fit and healthy. And their app, TRANSFORM with Chris & Heidi, brings their expert approach to weight-loss to anyone with an iPhone. “We guide you (and ourselves) through whatever transformation journey you want to take on,” Heidi says. RELATED: How to Overcome a Weight Loss Plateau While you wait for it to download, find out more about their many healthy habits, below. Unsurprisingly, the pair is pretty in sync when it comes to wellness. How Do Chris and Heidi Powell Live a Nutritious Life? If you had to name your healthy diet, what would you call it? Chris: We call it Carb Cycling. It’s a patterned way of alternating between a high carb/low fat diet some days (to optimize metabolism and muscle development) and a low carb/higher fat diet other days (to maximize fat loss). Beyond the physiological benefits, it also allows a wide variety of meal combinations, to create a lifestyle around foods that you truly enjoy. Heidi: Yes, we carb cycle…but with a very flexible and sustainable twist. Deprivation diets do not work for me or for anyone else that I know. We can lose weight on them for a period of time, but after too long the dam will break and binges can happen. This is how we’ve fallen into that yo-yo dieting pattern repetitively for years. By adding in treats or reward foods to our meal plan occasionally—that still fit within the calorie and macro budget—we finally have freedom with food! What’s your go-to breakfast? Chris: Typically, it’s a protein shake and some high-fiber starch like bran cereal with almond milk or a whole grain bagel. Heidi: My reward food comes at breakfast every day! I do a protein shake (because it’s easy) along with a Starbucks Marshmallow Dream Bar (i.e. a rice crispy treat!). RELATED: Why Fitness Pro Adam Rosante is All About Smoothies (and Cocktails) Your go-to workday dinner? Chris and Heidi: Scrambled egg whites with sea salt and whole grain waffles. Yes, we are one of those breakfast-for-dinner families! What’s the one food you always have in your fridge? Chris: Lean ground turkey. It can be used with a ton of meal combinations from broccoli and cheese to mashed potatoes and gravy, to rice and marinara sauce. Heidi: EXTRA lean ground turkey for me. Same idea, just less fat so I can eat more peanut butter to fulfill my fat requirements each day. Also, unsweetened vanilla almond milk. It tastes so good, and is so low in calories. I cook with it, bake with it, use it in cereal, shakes, etc. The one food you’d never buy? Chris: Soda. Heidi: Whatever your trigger food is. Trigger foods are foods that we cannot eat even once without it triggering bad food behaviors. For some it might be chips, for others this might be chocolate. Know your trigger food and avoid it at all costs! The snack you always have with you when traveling? Chris and Heidi: We never travel anywhere without these 4 items: Protein bars, protein powder, low-fat granola bars, and almonds. RELATED: The 5 Healthiest Protein Bars, Found Your favorite conscious food indulgence? Chris: Homemade chocolate chip cookies, peanut butter cookies, and oatmeal raisin cookies. Heidi: Red velvet cupcakes and homemade apple pie. How often do you exercise? Chris: I typically train five to six days a week. My workouts are predominantly powerlifting/bodybuilding style, with a short cross-training style ‘metcon’ at the end of one or two of the workouts. Heidi: I also train five to six days a week. Five days a week of strength and hypertrophy training (iron gym style to sculpt) and one day a week of HIIT with metabolic conditioning circuits. Which workout would you NEVER do? Chris: The Shake Weight. Heidi: Ha! I don’t know of one that I would never try unless it put me in danger. I believe in dating all forms of fitness, even the ones you don’t want to try, to find out what you actually like. You might be surprised! How do you stay active outside the gym? Chris: If there is any activity we do outside the gym, it’s running. Heidi: Are you kidding me? The most active thing I do in LIFE is run around after our four kids. That’s a workout in and of itself! What’s your go-to tool for managing stress? Chris: Without beating a dead horse, it’s working out! For me, sometimes I need to put the boxing gloves on and just hit the heck out of a heavy bag for a while. It helps put my mind back in the right place, and helps me keep my priorities straight. Heidi: A massage! I don’t indulge in very many things in life, but once every couple of months I do a 90-minute massage and just zone out. In fact, I’m overdue for one now. What’s your weirdest healthy habit? Heidi: I like to combine peanut butter with rice and extra lean ground turkey. Sometimes I add a little Sriracha for spice! It sounds weird, but it ends up tasting like a Thai peanut sauce and helps me get in all my macros for the day. Which healthy habit do you wish you had more time for? Heidi and Chris: Stretching! We have neglected flexibility training, and now our muscles are insanely tight. Time for some more yoga. Lightning Round Meditation or massage? Chris: Massage! Heidi: Massage. A hot shower or a soothing bath? Chris: Hot Shower! Heidi: Hot shower. Almond butter or peanut butter? Chris: Peanut Butter! Heidi: Peanut Butter. Coffee or tea? Chris: Coffee! Heidi: Grande iced coffee, with one pump of mocha. A long run outside or a dark spin class? Chris: Long run outside! Heidi: Same…we are made for each other!

What Healthy Frozen Dessert Entrepreneur Chloe Epstein Eats at Home

Chloe Epstein was an assistant district attorney in Manhattan before a new role—motherhood—inspired her to change her path. As her focus shifted to making better eating decisions for herself and her future children, she honed in on finding a healthier alternative to one of her favorite foods: froyo. (Remember when froyo was everyone’s favorite food?!) Chloe’s Fruit—serving up delicious soft serve made with just fruit, water, and a hint of organic cane sugar (seriously, have you tried it?!)—is now seven years old. The company originally focused on individual stores and then created pops. Its products are now available nationwide. Meanwhile, Epstein is now a mother of three. How does she manage it all while still taking care of herself (she exercises six to seven days a week, people!) and her family? “I so believe that success is all mind over matter,” she says. “If you have a positive mantra, you can accomplish anything.” Here’s how she applies that to her own diet and wellness habits, so you can follow her lead (or at least follow her to one of her stores to experience Dark Chocolate Soft Serve Fruit). How Does Chloe Epstein Live a Nutritious Life? What’s your go-to breakfast? A green smoothie with collagen and other fun stuff. Your go-to workday lunch? Palm Beach salad with chicken from Chop’t. What’s the one food you always have in your fridge? Chloe’s Pops and avocados. RELATED: What You Need to Know About Omega-3s The snack you always have with you when traveling? A green apple. Your favorite food indulgence? A warm soft pretzel or Swedish Fish. How often do you exercise, and what’s your workout of choice? 6–7 days a week. It’s an addiction. I love mixing it up with a cocktail of different classes—spin, SLT, Tracy Anderson, Core Fusion Cardio classes at Exhale, etc. Which workout would you NEVER do? An all rowing workout. Not my thing. How do you stay active outside the gym? Keeping up with three kids’ absurd schedules and running around the city all day. RELATED: How to Create a Mindful Morning Routine for You and Your Kids What’s your go-to tool for managing stress? Still searching for that. Does TV count? I’m also trying to plan one-on-one simple activities with each of my children. Time alone with each one really relaxes and grounds me and reminds me of how truly lucky I am. Do you have a favorite health gadget? Old-school headphones from the 80s. They are the only ones that fit me right. What’s your weirdest healthy habit? Replacing mustard with almost every other condiment. Which healthy habit do you wish you had more time for? Yoga. Lightning Round Meditation or massage? Massage. Is that really a question? A hot shower or a soothing bath? Hot shower. I’m not sure I know how to work the bath. It’s been a while. Almond butter or peanut butter? Almond. Coffee or tea? Coffee. A long run outside or a dark spin class? Dark spin. My running days are over due to injury. 🙁

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