Nov 29 2016

Simple Meal Plan, Recipes and Workouts

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Are you guilty of overcomplicating things like me? Does this complication also include healthy meal planning and exercise stuff? 
 
Honestly, it makes me crazy and it usually just sets me up for failure. There are so many amazing programs out there to follow, but it’s so hard to narrow it down from resources such as the “pinterest pothole” that you can go down, down, down…….. 
 
Well, we’ve put together a one week plan just for you!  
 
It is full of do-able workouts that will work for everyone! They are set up so that if you only have 5 minutes – get in 5 minutes. If you have 30 minutes – do 30! It will honestly be up to you and all you have to do is make the choice to get up and take that 5+ minutes for YOU. 
 
It will also include easy family recipes for the week. Think of it as a checklist. Take your grocery list we send you and hit the store, then simply follow along throughout the week checking off your healthiness as you go. Just shut your brain down from trying to figure it all out and follow along. Save the searching for the following week when you are tired of our meal plan and workouts. 
 
If you would like to purchase your copy for only $9, click here >> paypal.me/folkwellness/9
 
Hugs + Love
 
 

Aug 18 2015

Recover from your workout with… Watermelon Juice!

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Researchers have revealed many benefits of L-citrulline — an uncommon amino acid found in watermelons— such as preventing post-workout muscle pain.

Lactic acid builds up in muscles when intense exercise necessitates energy production faster than oxygen can be delivered. Normally, the body breaks down glucose into a substance called pyruvate, which is then metabolized aerobically, to be broken down for more energy. However, when there’s a limited supply of oxygen, the body converts pyruvate into lactate, which can also power up the muscles, but with side effects, including increased acidity and next day soreness. 

Researches found that the cells absorbed 19 percent of the amino acid in watermelon juice after eight minutes, compared to only 12 percent of that in the water.

The Benefits of Citrulline in Watermelon

Citrulline is considered an essential amino acid. It has also been shown to benefit blood flow throughout the body and rid the liver of ammonia and other toxins. The citrulline content in watermelons has been shown to lower blood pressure and help with sexual dysfunction for males.

Other Pre-Workout Foods

In order to get the most out of your workout, and the most out of your recovery, try consuming these foods pre-workout:

  •  Bananas – This fruit is full of easily digestible carbohydrates for your body’s fuel supply, as well as plenty of potassium, which helps with nerve and muscle function. Since potassium doesn’t linger in the body for too long, bananas are a good source of the nutrient right before exercise.
  •  Oats – Because they’re rich in fiber, oats allow the body to gradually release carbohydrates into the bloodstream, keeping your available energy consistent over time, instead of burning through it all at once.
  •  Wholegrain bread – Whole grains are a good source of carbohydrates. Topping it with jam or honey can also provide more sugar for fuel, or a sliced boiled egg can add protein.
  •  Fruit Smoothies – They’re high in carbohydrates and protein, and because they’re drinkable, they digested even faster than solids.

Sources: Medical Daily & Journal of Agricultural and Food Chemistry.


Oct 6 2014

How Much Sugar Should You Eat Per Day?

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Don’t forget there is a difference between added sugars and sugars that occur naturally in foods like fruits and vegetables. Fruits and vegetables are healthy foods that contain water, fiber and nutrients. However, added sugars are those that are added to foods and the most common added sugars are regular table sugar (sucrose) or high fructose corn syrup.

If you want to lose weight and optimize your health, then you should do your best to avoid foods that contain added sugars.

What is a Safe Amount of Sugar to Eat Per Day?

Unfortunately, there is no simple answer to this question. Some people can eat some sugar without harm, while others should avoid it as much as possible. (more…)


Apr 25 2014

Want A Flat Belly?

Do you struggle like so many others? Getting a flat belly is directly linked to your diet. I wish there was another way around it, but you absolutely have to eat a clean diet & drink enough water or that ol’ belly isn’t going anywhere. Here are a few tips to help get you there: 

  • Drink at least 3 liters of water every single day! 
  • Cut down on alcohol or cut it out completely (i know… i know… UGH)!
  • Reduce sodium content!
  • Limit your sugar intake!
  • Eat complex carbs & avoid the “whites” (noodles, rice, bread, sugar & flour)!
  • Get enough fiber! Do you get anywhere close to 25g?
  • Remove foods with preservatives and ingredients you can’t pronounce! 
  • Include good fats like avocado, coconut oil, almonds & flax into your diet  & Folk Members – please check your email today on more tips and foods that target belly fat specifically!  
  • Get plenty of protein!
  • Workout at least 4 days per week! This includes 2 days of Folk Wellness Co. Bootcamp with heavier dumbbells & at least 30 minutes of cardio & heavy weights on the other two days. There is a reason we alternate muscle groups in our Bootcamps – these exercises along build your core without making you look bulky! 
  • Sit-ups will not reduce belly fat – spot reducing does NOT work! You need to reduce your overall body fat to ultimately reduce belly fat. Sit-ups will build muscle underneath the actual fat, making you appear larger. 

Feb 18 2014

Spring Challenge

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There are only a few days until Spring so why not get prepared for  swimsuit season with another Folk Challenge #spring30 

The Rules: 

  • No refined starches after 3pm such as potatoes, white pasta, white rice, white bread, bagels, flour tortillas, white rolls, hot dog & hamburger buns, pita pockets, instant oatmeal, pastries, white sugar, processed cereals, crackers and any packaged snacks labeled “enriched flour”. If you really want to step this challenge up a notch, try staying away from these starches completely for this challenge! Remember these starches break down quickly causing you to have blood sugar crashes, prevent you from burning fat, make you hungrier sooner and are no bueno for getting rid of belly fat. 
  • Limit starches after 3pm such as sweet potatoes, yams, butternut squash, acorn squash, pumpkin, plantains, peas and corn to Folk Wellness Co. Bootcamp and/or intense workout days only. Lets focus on lots of protein and veggies for dinner instead. These are always a better option than refined starches (the ones listed in Rule #1), however, it’s important to remember they are heavier and will raise your blood sugar more than other non-starchy veggies. Enjoy these yummies earlier in the day! 
  • Starches you are allowed to have on this challenge after 3pm include hummus, garbanzo beans, kidney beans, black beans, lima beans, lentils, quinoa, amaranth, carrots, and beets. These are digested slowly & keep your blood sugar stable. Stable blood sugar means you’ll feel more energized, have less crashes, burn fat and they will allow for your body to absorb more minerals and vitamins.
  • Journal your cheat days! We are hoping you have fewer cheat days, therefore, making it easier to journal why you had a cheat day (ex: Feb 19th-ate goldfish crackers @ 5pm because they were in my car and I forgot to eat before my late evening meeting; Feb 25th-ate sweet potatoes for dinner, however, it wasn’t a Folk Bootcamp day; Mar 3rd-happy hour of pizza and beer with friends; Mar 14th-had a crappy day and wanted a burger). Accountability is key! 
  • Email us or post your results on March 20th, 2014 – the first day of spring! #spring30

Mar 21 2013

Healthier Food Choices


For example why quinoa is better: Quinoa is a complete protein based grain, so it contains all the amino acids necessary for our nutritional needs.  It is super high in iron and calcium, as well as a good source of magnesium, copper, and fiber.  White rice is a carbohydrate based grain.  It may have slightly less calories per serving than quinoa, but it’s irrelevant since the gluten and carbs in the rice turn into sugar after we consume it, which can eventually turn to unwanted fat.  Quinoa on the other hand, processes through our body efficiently, providing fuel as a clean protein.  This make quinoa the better choice every time! Click here for more information from Picklee! 


Mar 20 2013

Chia Seeds

Are you a fan? They are packed with omega-3 vitamins; have more calcium than milk & spinach; and five grams of fiber per 70 calorie serving. Folk are claiming they are loosing weight just by adding them to their diet. What do you think?

Kale Blueberry Smoothie

1 cup filtered water
4 tablespoons chia
½ cup plain nonfat Greek yogurt
½ cup blueberries
3 cups chopped stemmed kale leaves
1 teaspoon honey
Combine the water, chia, yogurt, blueberries, kale, and honey in a blender. Blend until smooth.  *Works best if the blueberries are frozen
Click here to read more!

Feb 6 2013

Healthy Weight Loss Tips

It’s natural for anyone trying to lose weight to want to lose quickly. But evidence shows that people who lose weight gradually and steadily (about 1 to 2 pounds per week) are more successful at keeping weight off. Healthy weight loss isn’t just about a “diet” or “program”. It’s about an ongoing lifestyle that includes long-term changes in daily eating and exercise habits (you must burn more


Aug 13 2012

The Mean Green

No doubt that the healthiest juices are the ones that contain greens.  Green leafy vegetables contain the most vitamins and nutrients, and you’ll feel almost instantly better after drinking a green juice. Typically the guidelines for making green juice is 60% dark green leafy vegetables and 40% other vegetables/fruits.  You can try variations of any of the green recipes until you find one that suits your needs and tastes. myjuicecleanse.com

Mean Green Juice #1 – This is the official recipe made by Joe Cross in the movie Fat, Sick and Nearly Dead6 Kale Leaves, 1 Cucumber, 4 Celery Stalks, 2 Green Apples, 1/2 Lemon, 1 piece of ginger

Mean Green Juice #2- handful spinach, 3 stalks of kale, 2 golden delicious apples small handful parsley, 1 lemon, 1 cucumber

Mean Green Juice #3 – 2 stalks celery, 1/2 cucumber, 1/2 apple, 1/2 lemon, small piece ginger, 1/2 green chard leaf, bunch cilantro, 5 kale leaves handful spinach

Mean Green Juice #4 – 1/2 pear, 1/2 green apple, handful spinach, handful parsley, 2 celery stalks, 1/2 cucumber, small piece ginger, slice of papaya