High Fiber foods you need in your Diet

fiber

Fiber, are you tired of hearing about it yet? No? Great you shouldn’t be because fiber has been shown to lower cholesterol, it regulates your blood sugar, improves gut health, and makes you feel full longer. With all that goodness can you believe the average American only eats half of the recommended amount of fiber daily? You should shot for at least 30 mg per day.  Below is a list of some plant based fiber goodness foods you should add to your diet.

Legumes

Beans, peas and lentils not only have a serious amount of fiber but they also contain protein. That combo is amazing for keeping you feeling full for longer periods of time, which is great if you are trying to shed some pounds.

Canned beans are an especially affordable and convenient way to add some fiber. Try subbing pinto beans for meat in your next batch of chili, add black beans to your burritos or canned beans to your salads. One of my favorite ways to add beans to my diet is by making a simple rice bowl, brown rice, veggies, and beans with a little sauce, perfection!

If you’re concerned about sodium, rinse the beans under running water first.

Berries

Fruits and vegetables both contain fiber, but fruit generally has more fiber per serving. One cup of berries contains 4 to 10 grams of fiber. Blackberries and raspberries have 8 grams fiber per cup, while elderberries top the chart with whopping 10 grams per 1-cup serving!

Add berries to your morning oatmeal, or top your salad with a bunch. I like to snack on berries through out the day.

Pears

When it comes to fiber, pears are the superstars. Pears on average contain two to three times the amount of fiber. A large pear has 7 grams of fiber, while a large Asian pear contains 10 grams. Stick with fresh pears, and stay away from the canned pears swimming in sweetener.

Flax seed

Flax seed is a Fiber powerhouse containing BOTH soluble and insoluble fiber. Add it to your morning smoothie or to your baking.

Chia

1 oz of chia seed has 11 grams of fiber, that’s 1/3 the recommended intake for an average adult! I add chia to my morning smoothie along with flax, but its great sprinkled on a salad or made into a pudding.

Are you making sure you are getting your fiber?

 

 

Movies I love: Vegan Documentaries on Netflix

The Best Documentaries you can watch right now from home

My favorite way to spend a lazy afternoon is to make some great snacks and sit down to watch a movie. Struggling to find something to watch? Check out a few of my favorite health related Documentaries.

Vegucated-

I can’t say enough about this movie! Watch it, watch it now! Vegetated is the story of 3 regular New Yorkers who take on the challenge of going Vegan for 6 weeks to learn what it is all about. Its a fun and honest look at what it takes to be Vegan and why you should.

FREE on Amazon Prime! and available for steaming on Netflix

Forks Over Knives –

I took my hubby to this movie when it came out in theaters.  I was Veg and we was not. Between this movie and going to a talk by Dr Neal Barnard we are now a Veg couple. This movie is hands down the best, especially for Veg curious people who are craving some scientific and practical information on changing their diet.

Netflix Instant and Amazon rental

Food Inc. –

This movie is loaded with great info, though not a fully Vegan centric movie, the first time I watched it I confirmed this is the right lifestyle for me. Food inc gives you a ton of info o n how your food is made and who is profiting by it.

Netflix instant and Amazon rental

 

BlackFish –

I missed this movie in theaters, but have streamed it a few times. This is a very important movie. Every one needs to see it, and think about the way animals are treated for our entertainment.

Netflix Instant and Amazon rental

Enjoy the movies and let me know what you thought!

♥Pamela

 

My Peloton Bike has arrived!

theahimsabike

Yes, I love yoga, and try to practice every day. But, I am a sucker for a nice sweaty spin class. I have done classes at my local gym or YMCA, but I don’t really have a studio close by. When ever I travel to a city that has a SoulCycle I book my classes before I even leave for the airport. At $32 per class, plus shoe rental (if you do not own a pair) its pretty expensive! and not convenient at all. Whats a girl to do?

Enter Peloton. I spotted their add on Pintrest and clicked over. I fell in love. A spin class in my own home. I could not get my credit card out of my purse fast enough. But is it worth it? I have had my bike for just under a week, here is what I think…

First off if you have not heard of SoulCycle or Peloton this is the scoop, imagine if you where at church, an amazing church where the entire congregation was totally into the sermon, and that church was in the hottest club, amazing music, fantastic lighting and every one was moving in sync. That church club  also got you into amazing shape and you were dying to become a member and wanted to worship there every day. That’s how a great spin class feels, and SoulCycle/Peloton has mastered it.

Most of these studios are in major cities, so if you live in suburb, or in a city hat was not blessed enough to be chosen you are pretty much out of luck. Peloton has created a spin bike, with a monitor attached where you can watch a library of classes, or the best part, join in live classes at their NYC location. You can stream the live classes as they happen or do a ride any time from their library which includes spin classes and long distance lance Armstrong kind of rides.

 

The only thing the video does not capture is the excitement of the rides, it can be really high energy and lots of fun! Below id some pros and cons.

Pros –

I don’t have to drive forever to find a class. I can join my favorite teachers and classes live, or ride any time of day.

Bike cleats- you clip in, hard to get used to if you have never done it before, but once you have other bikes do not make sense.

Its fun! Whether you want a pop diva themed class or a chill ride, they have it. The music really is amazing and keeps me going!

Endless choices. The computer on the bike came pre loaded with tons classes, and they are releasing more all the time. if you add that with the streaming classes, you can rise a different class every day for over a year.

Your shipping fee includes set up! The bike was delivered via UPS freight and Peloton arranged to have it put together and set up, I literally could start a ride as soon as the delivery guys left.

Cons –

Its expensive the bike is $1995, plus a monthly subscription ($39) for streaming. But for us, its lower then a gym membership, or paying for a spin class 3x per week. And I share with my hubby and my daughter, so per use it makes sense for me.

Cleats – you need to purchase spin shoes. Peloton gave me a 20% discount on any accessories, I took advantage of that, but you can buy them on amazon as well. If you have never bought bike shoes before try them on! Or read the sizing carefully, my normal size was way too tight.

Space – I am lucky enough to have a fitness centric family, so we all were happy to make our loft into a home gym, if you don’t have a designated room you are going to need space for the bike. You have to allow space to stand next to the bike as well, each session ends with stretching, in studios a lot of people leave at this point, don’t do it, its so rewarding after a long ride, and adds only about 5 minutes.

Wait time. It took over a week after I ordered it.  I was told it would be 4 days. To be fair she said 4 day shipping, which to me was after I paid, but to them, the clock didn’t start ticking until the order was “processed” which meant from the day I ordered it to delivery was 13 days including weekend.

So far I am in love, and the bike is getting a lot of use. I will update and give you more details on riding at home, and pics soon!

♥Pamela

Why you should do a Cleanse or Detox

TheAhimsaLife.com

I am a big believer in doing a seasonal cleanse or Detox. Re stetting your body, stopping cravings, and getting rid of those last pesky pounds. There lots of reasons to do a cleanse, whether you are juicing or only eating whole foods. Here are some more reasons why doing a Seasonal Cleanse is always a good idea.

  • Cleansing, or detoxing off of processed foods helps boost your energy. By focusing on eating whole foods and upping your water intake your mood and energy will soar.
  • It helps release any excess waste and toxins you have been carrying around. Most cleanses signal your bodies urge to purge. Cleanses boost liver, kidney and colon function. Helping your body feel lighter and cleaner.
  • You will loose weight. By only eating whole foods, and adding in  more water the you will feel lighter. Weight loss is also supported by releasing excess waste and toxins.
  • Improved skin.  With water, whole foods, and no dairy, your skin will glow!
  • Cleanses help break you of cravings and bad habits. Its hard to break a bad habit, if yours is sugar or salt a detox is exactly what you need. It puts some distance from you and those foods, when you feel how great your body works on a cleanse it will be easier for you not to go back to those foods.
  • Reduced symptoms of intestinal issues like IBS, GURD, or leaky gut. Processed foods irritate these conditions.

 

Interested in joining a guided cleanse? Join one the The Ahimsa Life Guided Seasonal Cleanses.

The Ahimsa Life Guided cleanse may be 7 days, but you will be given over 3 weeks of recipes to choose from. Mix and match,  pick the ones that look the most interesting to you. As a bonus I will be supplementing with extra recipes tips and tricks on our  Cleanse private Facebook group, where you will also get to meet and talk to the there participants, for support and to share ideas. You will get step by step guides, schedules and shopping lists along with the recipes.

The best part? You will be actually eating. Although I love a good juice! This cleanse consists of real whole healthy foods. Don’t worry all you smoothly lovers, I have plenty of those recipes for you as well.

Get Support and encouragement through daily emails from me, group calls, and our closed Facebook group. And I am always just a phone call or email away!

So kiss all those diets good bye! We will be working together to a new healthy life style. When you learn how to prepare nutritious delicious foods, you will automatically loose weight and get back that energy!

Click here for more information, don’t wait to wait for the group? email me at pamela@theahimsalife.com for information on a customized cleanse, or check our the Services tab.

♥Pamela

 

 

Fitness Trackers, are they worth it?

Fitness Trackers

I have had a Fitbit since 2008. In fact, I have had just about every Fitbit as they have evolved. I love the data, finding out how much restful sleep I have had, and making sure I keep active all day. Its a great way to really know how sedentary you are, and where you can make small changes that will make a big difference in your fitness.

Fitness Trackers-2

Fitbit – I am currently using The Fitbit Charge HR. I upgraded from the Fitbit Charge, which I upgraded from the Fitbit Zip, which I upgraded from the original Fitbit. First and most importantly, ALL of my Fitbit’s are still working with the exception of my Charge.

I don’t know what happened there, the button on the side must have been faulty. But even my original Fitbit is still going strong. I have passed them on to my family members and they are all happy with them. I prefer my Charge HR to the other wearable that clip on, I have lost the clip on kind more then I can count, they just do not stay on me, so strapping it to my wrist is preferable to me. My daughter however dose not like the watch type ones, and is happy using my old zip. Another reason why Fitbit is my favorite tracker is because of the amazing web site they have. You can track all your food, set goals and see all your data in one place. When I was using Basis, I still used the Fitbit site or my fitness pal to track my food. You can set alarms to silently wake you up, it does steps, calories, my heart rate, floors I have climbed and my distance in miles. I basically only take it off when I am in the shower.

Pros- data, easy tracking and pairing, and the web site is the bomb!

Cons- Loosing the clip on kind, and having to wear two watches or take it off if I want to dress up.

Fitness Trackers-5

iwatch – I thought this would retire my Fitbit. I was wrong. I have not been to impressed with the fitness tracker on my iwatch. I spent one entire week wearing both the Fitbit and the iwatch and the steps were completely off, it only logged about half of what Fitbit did. If you are trying to watch your calories in/calories out you need another app for logging your food and steps like my fitness pal or Fitbit. As of today I would not recommend iwatch to use as a fitness tracker, but I will keep my eye out for new updates, and new apps!

Fitness Trackers-4

Spire – This is a different little guy from your run of the mill fitness tracker. Spire is all about managing your stress and staying active. Its a clip on, so right away I wasn’t exited, but, the clip is way better then my Fitbit’s, it just feels more secure, and it has never gone missing. The app walks you through clipping the spire on correctly, and it monitors your stress level and activity all day. What make it different –  as your stress changes the app will walk you through different meditations or relaxation techniques, with the idea, that being active and managing your stress will keep you healthy. I love it, I must say most days I just like comparing my stress levels with my husbands, lol, I do not always do the exercises. What can I say I am working on it. But knowing is half the battle right?

Fitness Trackers-3

Basis – I was sooo excited for my basis. We were on a waiting list when it first came out, so this review is based on the first model. It has since had at least one incarnation, and been purchased by Intel. The data you get from Basis is top notch, I found it the same or better then my Fitbit. BUT, that’s where we go wrong, that’s all you really get, accurate data, when compared to the Fitbit, where all that data is synced to an amazing web site that helps you work towards a goal Basis is lacking. Again I found myself wearing the basis, but logging all my info on Fitbit. So unless Intel changes something, it makes no sense for me to use one tracker and log my data into another one.

Hands down Fitbit works for me the best. I like to have all my data merged with my goals. For those with weight loss goals, you can input all the food you are eating, and it will tell you based on the goals you set how many calories you can eat that day, and how you did working towards that goal all week, month etc. If you are serious about getting healthy, buy a tracker. If you like data and easy use, buy a Fitbit.

♥Pamela

flexoffers

Pump up these Jams – Workout playlists

Pump Up These Jams!

Music makes every thing better! Weather you are getting ready for a night out, cleaning your house, or jogging around the block a great soundtrack can get you motivated. Here are some of my faves, sure to get you moving!

“Let’s go Crazy” Prince

“Sugar” Maroon 5

“One More Time” Daft Punk

“Rebel Yell” Billy Idol

“American Boy” Estelle Ft. Kanye West

“Sweet Child Of Mine” Guns and Roses

“Baby I’m a Star” Prince

“Let’s Stay Together” Al Green

“4 minutes” Madonna

“Kiss” Prince

“Love on Top” Beyonce

“Brick House” Commodores

“Sexy Back” Justin Timberlake

“Super Freak” Rick James

“Locked out of Heaven” Bruno Mars

Under Pressure Queen and David Bowie

“Naught Girl” Beyonce

And any thing on The Pitch Perfect sound track, especially “Please don’t stop the Music” by the Treblemakers.

I think I could keep this list going forever! What are your favorites to listen to to get your work out going?

 

 

 

 

 

Cozy up to a good book! Fall Reading List – Health and Wellness

theahimsalifecom

Fall has arrived! There is nothing I love more then a lazy fall weekend spent cuddling up on the couch with my puppy Olive, a warm cup of tea and an amazing book.  Below are some of my favorite health and wellness books.

 

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Do Your Om Thing Bending Yoga Tradition to fit your own life

by Rebecca Pacheco

I loved this book. A little bit humor, a little bit yoga philosophy, Even if you do not have a yoga practice I guarantee you will get a lot out of the amazing lessons the author weaves through out this book. So inspiring! As soon as I finished, I started to think about reading it again.


 

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Success through Stillness: Mediation made Simple

By Russel Simmons

Buy this book right now. It will change your life. I simply can not recommend it more. I watched Russel Simmons on Oprah’s Super Soul Sunday. He talked about Mediation and this book, before the show was over I was already downloading it. I read it on vacation in one sitting. Russel Simmons breaks meditation down into easy bite size morsels, stripping away any misconceptions, he makes it so simple to work into your daily routine. But the book is way more then a “how to”.  Russel Simmons talks about his life, his success, and you even get a little yoga info too. Buy it, you will be glad you did.


 

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The Kind Diet A Simple guide to Feeling Great Loosing Weight and Saving the Planet

by Alicia Silverstone

I read this book a while ago, and still take time to flip through it again and again. It just never gets old. The Kind Diet is filled with stories, tips, tricks, recipes, and reasons why you should make a change to live cleaner and greener. I have made about half of the recipes and they were all delicious!


 

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Yoga Girl by Rachel Brathen

First off this book is gorgeous! The pictures are mesmerizing. Yoga girl is part coffee table book, biography, yoga guide and has a few delicious recipes to boot! I just just started reading this book, and I can already tell I will be keeping it handy for a quick inspiration.

What are your favorite books on Health and Wellness?

♥Pamela

 

 

 

Happy, Healthy Dogs

Happy Healthy Dogs

If your reading The Ahimsa Life, odds are you are either thinking of adding healthy changes to your lifestyle, or you are actively living a healthy, happy life. But don’t forget about your furry friends!

Any one who knows me, knows how much I love my Little Jack Russel, Olive. I am pretty sure she is the best dog in the world, and I would do just about any thing to make sure she is healthy, happy and safe. Olive makes sure I get up, get my 10,000 steps per day, and stay active. I want to make sure I keep her healthy too so we can be healthy together for a long time to come.

 

  • I make sure Olive gets enough activity. For a 1 year old JRT that’s A LOT of walks, and tossing the ball around the yard. Different breeds and sizes require different activity levels, check with your Vet on how much your dog needs. For Olive her twice daily walks are the highlight of her day. She loves meeting new dogs, and saying hi to all our neighbors. Which brings me to my next point.

 

  • Mental activity. More then just walks around the neighborhood or time in the yard, make sure your dog is keeping his/her mind sharp. Problem solving toys, learning new tricks, training, and visiting new places all keep your dog curious.

 

  • Healthy Foods. Do you know whats in your dogs food? You need to read the label for them just like you do for your self. Make sure they are getting the best meals, and treats. Try and make your own, Olive loves these pumpkin treats, they are quick and easy to make and save well.

 

  • Healthy Skin and fur – Olive is active, very active. One of her favorite things to do is dig up my garden. She loves mud and dirt. She loves to bury those treats I just hand made for her. She gets a bath pretty much every week, so, I consider myself an expert on dog shampoos. My favorite is Burt’s Bee’s Oatmeal Shampoo. Olive is pretty scruffy, so I always use a conditioner as well. Its natural, organic, and makes her fur soft and smell great.

 

  • After a bath its time for a brushing! I love this RollinPets Slicker Dog Grooming Brush. It gets through all of Olive’s thick fur, cuts through any knots in a snap, and helps tremendously with the shedding!
  • Regular check ups. Olive never misses a appointment with her doctor. She loves getting in the car and visiting every one so that helps a ton. We go at least twice a year (Vets recommend at least once) just to check in and make sure shes as great as I think she is!

 

  • Keep those chompers clean! Dental health is so important for your dog. Get regular cleanings, and make sure they have safe things to chew on.

What do you do to make sure you and your dog stay healthy?

♥Pamela

 

 

 

I’m doing it again, New Guided Detox Cleanse starts October 5th!

MORE DAYS

Drum roll Please…

Back by popular demand!

Our last Cleanse was such a success, we are doing it again!

I have scheduled a new one to start October 5th. The kids are back in school, time to start taking care of your self!

This cleanse will be full of whole delicious foods, we will be loosing weight, adding in healthy foods, and crowding out all that processed junk! You will get every thing you need to make this cleanse a success, recipes, shopping lists, fitness tips, support sessions, a private Facebook group, and access to your very own Health Coach, me!

Click here for more details.

Any questions? contact me at pamela@theahimsalife.com or leave a comment!

More details coming soon!!

-Pamela

 

Olive’s Favorite Pumpkin Treats

Did someone

 

Olive is my Jack Russel Terrier, she is arguably the sweetest dog in the world. I always try to get her lots of activity and feed her natural healthy foods. When I have a long lazy weekend I like to make her some home made treats, they are much healthier for her, clean ingredients, and they save great.

Olive’s favorite Pumpkin Treats

1/2 cup Natural Peanut Butter
1 cup 100% Pure Pumpkin Puree, canned (Do NOT use pie filling)
1 3/4 cups whole wheat flour

Directions:

1. Preheat oven to 350 degrees. Line a cookie sheet with parchment paper.

2. Stir together peanut butter and pumpkin. Add the flour 1/4 cup at a time just until dough is no longer sticky.

3. Roll the dough out between two sheets of parchment paper to 1/4″ thick. Use a cookie cutter to cut out the dough, then place on the prepared pan.

4. Bake at 350 degrees for 8-10 minutes.

Let cool completely.

Store in an airtight container or freeze for up to 3 months.

♥Pamela