#tastytuesdays with Becky Cawood: Breakfast Power Bowl

MY STORY

Hi! I’m Becky. Ever since I can remember, I have been working out and reading up on the latest nutrition news. From a young age, I played tennis, I swam on the summer swim team, I competed in gymnastics and went on to running track throughout high school and college. As a young kid, I would insist on making my own food, packing my school lunch and getting dropped off at the gym during any extra free time I had. So, I guess you could say, I have always had a deep desire for self exploration and a good amount of self discipline. I was also the kid that would go up to her room, lock the door, play with rocks and burn incense, all while my parents thought I was doing homework. A bit odd? Maybe. I like to think of it as unique and curious.

During those years, I have some fond memories of playing outside with my friends, riding my bike around the neighborhood and walking to the local smoothie king during the summer. I also have some not so fond memories of being chronically sick and feeling hopeless. From allergies to scarlet fever, IBS, vertigo, acne, rapid weight gain, rapid weight loss, and thallasemia, just to name a few, lets just say I have spent a lot of time in hospitals and doctors offices. I lived a lot of my life very tired, sick, irritable and uncomfortable.
It wasn’t until my mid 20’s that I decided to start making some major changes, one being that I quit my job as an Event Planner and moved to South Korea. I knew that if I really wanted to grow, I would have to do something I had never done before, even if it meant stirring up the pot in my life. So, I sold everything I had and left with $100 in my pocket, ready to take on the world. I had never been a “rebel” as a kid. I always dotted my “i’s” and crossed my “t’s”. By doing this though, I was good at listening to what others (friends, family, and even doctors) thought was best for me instead of making choices that came from my own heart. I lived most of my life running away (literally) and checking out.

I have realized that the choices you make each and every moment of your life can affect your health and vitality. To what you eat, to how you listen, to how you respond; each choice I make not only effects my life, but everyone else in it. I am responsible for my life, my freedom of exploration and appreciation of myself. I have made myself responsible for my own wellness and know that ultimately no one else can do that for me. Upon my return to the States, I have shifted what I eat, where I work, how I move and how I communicate. It takes hard work, self discipline and the willingness to let go to step into a new way of being and it is not a quick fix.
I have decided to dedicate my life to growth, knowledge and a deeper understanding of “medicine” through food, movement and love. Through my own journey, I am inspired to create a place where people can learn how to be well instead of feeling hopeless, sick and tired, without moving all the way to South Korea. 😉 I am committed to educating my community to create new ways to live a happy, healthy more balanced life.

I am the InHouse Nutritionist at SculptHouse and have been asked to post my Tasty Tuesdays recipes and tips on The House blog to share some great healthy WHOLE food recipes. See below for my first Tasty Tuesday and I look forward to sharing many more so check back or visit my website at GoBeyondCapacity.com.

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I am not a huge breakfast eater, but i LOVE breakfast food. I am taking the time to switch my eating habits ( from chia tea lattes at starbucks to taking care of my body) It’s a bad & expensive habit that I am not very proud of at the moment. I prefer a warm breakfast over something cold like a smoothie, especially in the fall and winter months. I whipped this up the other day and was very hopeful of my new switch. I even got the husband stamp of approval! WIN WIN! The best part is that it is satisfying, delicious and very filling. My taste buds are waking up very happy and I think yours might be too! You may or may not be seeing variations of this new found love in the months to come.

ps. If you are wondering about the bowl, it was a super awesome gift from my mom that she bought at anthropologie. they come in all different colors and sizes. I love them.

WHAT:
Serves 4
2 cups water
1 cup gluten free organic groats or oatmeal
1 teaspoon hemp seeds
1 teaspoon ground flax seeds
1 teaspoon sunflower seeds – optional
2 teaspoons chopped walnuts – optional
​2 teaspoons maple syrup or raw honey
1/4 cup raspberries or blueberries
2 teaspoons raw almond butter
1/2 cup almond milk – optional

HOW:
STEP 1: Add water to a large pot and bring to a boil. Add groats, hemp seeds, sunflower seeds, and flax seeds. Cover and simmer for 20 minutes. ( You can also prep this at night for the morning by bringing water to a boil, adding groats & seeds, turning off the heat and covering. The next morning you can heat up and continue on with step 2.

STEP 2: Turn off heat and add almond milk (optional), almond butter, and maple syrup or honey. Stir and cover for 5 more minutes.

STEP 3: Add 1/2 cup to a bowl and top with raspberries/blueberries & chopped walnuts! I also like to sprinkle with a little cinnamon too! I don’t add it in the mix because my husband doesn’t like cinnamon. Also, If you would like to add some more almond milk on top for more of a “cereal” feel, have at it! YUM
FOOD FACTS:
FLAXSEED
Flaxseeds (also called linseeds) are a rich source of micronutrients, dietary fiber, manganese, vitamin B1, and the essential fatty acid alpha-linolenic acid, also known as ALA or omega-3.

The seeds come from flax, one of the oldest fiber crops in the world – known to have been cultivated in ancient Egypt and China.

Flaxseed is a source of healthy fat, antioxidants, and fiber; modern research has found evidence to suggest that flaxseed can also help lower the risk of diabetes, cancer, and heart disease.
To reap the most benefits from flaxseeds, they should be bought in ground form or ground before consumption as whole flaxseeds can sometimes pass through the digestive tract undigested. The therapeutic and beneficial properties of consuming flaxseed are not yet completely understood, and many claims still lack “high-quality” studies to back them up. However, emerging research suggests that flaxseed might indeed be the wonder food many people claim it to be. Most nutrition experts recommend ground over whole flaxseed because the ground form is easier for your body to digest. Whole flaxseed may pass through your intestine undigested, which means you won’t get all the benefits.

Flaxseed’s health benefits come from the fact that it’s high in fiber and omega-3 fatty acids, as well as phytochemicals called lignans. One tablespoon of ground flaxseed contains 2 grams of polyunsaturated fatty acids (includes the omega 3s) and 2 grams of dietary fiber and 37 calories.

Flaxseed is commonly used to improve digestive health or relieve constipation. Flaxseed may also help lower total blood cholesterol and low-density lipoprotein (LDL, or “bad”) cholesterol levels, which may help reduce the risk of heart disease.

You can buy flaxseed in bulk — whole or ground — at many grocery stores and health food stores. Whole seeds can be ground in a coffee grinder and then stored in an airtight container for several months. Refrigerating whole seeds may also extend their freshness.

HEMP SEEDS:
Hemp Seeds are a gift of nature. They are the most nutritious seed in the world. Hemp Seeds are a complete protein. They have the most concentrated balance of proteins, essential fats, vitamins and enzymes combined with a relative absence of sugar, starches and saturated fats. Hemp Seeds are one of nature’s perfect foods – a Super Food. This is one of the most potent foods available, supporting optimal health and well being, for life. Raw hemp provides a broad spectrum of health benefits, including: weight loss, increased and sustained energy, rapid recovery from disease or injury, lowered cholesterol and blood pressure, reduced inflammation, improvement in circulation and immune system as well as natural blood sugar control.

Hemp belongs to the genus Cannibis sativa and has been cultivated for thousands of years as a source of fiber, edible seeds, edible oil, lubricant, and as a fuel. Hemp Seeds are a perfect and natural blend of easily digested proteins, essential fats (Omega 3 & 6), Gamma Linolenic Acid (GLA), antioxidants, amino acids, fiber, iron, zinc, carotene, phospholipids, phytosterols, vitamin B1, vitamin B2, vitamin B6, vitamin D, vitamin E, chlorophyll, calcium, magnesium, sulfur, copper, potassium, phosphorus, and enzymes. All amino acids essential to optimum health are found in Hemp Seeds, including the rarely found Gamma Linolenic Acid (GLA). The 17+ grams of omega fats supplied by Hemp Seeds provides sufficient, continuous energy throughout your day. Many users also experience these health benefits:
Excellent source of essential fatty acids including Omega 3, 6 and GLA in the perfect balance.
More digestible protein than meat, whole eggs, cheese, human milk, cows milk or any other high protein food
Rich in Vitamin E
Can be eaten by those unable to tolerate nuts, gluten, lactose or sugar; there are no known allergies to hemp foods.

The oil contained in the hemp seed is 75-80% polyunsaturated fatty acids (the good fats) and only 9-11% of the lesser desired saturated fatty acids. Hemp seed oil is reputed to be the most unsaturated oil derived from the plant kingdom. The essential fatty acids (EFAs) contained in hemp seed oil are deemed essential because our bodies do not naturally produce them. This means that they must be obtained from the food we eat.

Most health organizations agree that the human body needs a 3 or 4:1 balance of omega 6 over omega 3. Hemp seed is the only seed where this ideal balance occurs. It does not occur in flax, almond, walnut, soybean or olive oil. Daily use of flax seed can lead to dangerous imbalances since flax seed oil has a balance of 1:4 instead of a healthy 4:1 omega-6 over omega-3. EFAs are involved with producing life’s energy throughout the human body and without them, life is not possible. In general, North Americans have a high dietary deficiency in EFAs due to their high intake of processed foods and meats.

Sources:
http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/flaxseed/faq-20058354
http://www.purehealingfoods.com/hempHeartsInfo.php

SculptHouse: A Multidimensional Workout Regimen Under One Roof

About 3 years ago, a professor from Skidmore College’s Health and Exercise Sciences Department conducted a research study to “provide a better alternative to so many extreme exercise/fitness routines…that are too confusing and/or too excessive for most people to comply with.” Dr. Paul J. Arciero studied 3 different groups of people and found that the group that followed a “multimode routine” which included resistance training, interval sprint exercises, stretching and endurance training showed the greatest health improvements, “including the greatest reductions in body weight, total and abdominal fat mass…and the greatest increase in percentage of lean body mass.” Dr. Arciero basically came to the conclusion that greater results are seen when people focus on quality of exercise versus quantity.

The PRISE lifestyle program was born from this study – “a regimen of mixed exercise modes and sufficient daily protein for optimal health and fitness.” PRISE stands for:
“P” = protein (20-30 grams of healthy, lean protein about 4-6 times a day)
“R” = resistance exercise
“I” = interval exercise
“S” = stretching exercise
“E” = Endurance exercise
But who has the time to do all of these types of workouts 3-5 times a week?? Enter: SculptHouse.

At SculptHouse, we have taken this PRISE lifestyle program and incorporated everything (well…besides the protein!) under one roof in a short 50-minute workout. You no longer need to spin or run for an hour a day, plus lift weights and add in yoga for stretching. You can literally get all the benefits of these types of workouts during our CardioSculpt classes.

CardioSculpt is our signature class that combines 25 minutes of resistance training on the Megaformer with 25 minutes of interval training on the Woodway Curve Treadmill. The Megaformer is more than just resistance, however. Every move that is done on the Megaformer works slow twitch muscle fibers – the endurance fibers that burn fat and create long, lean muscles all while moving slowly and stretching the same muscles that are being worked using constant tension. It’s like getting 3 benefits on one machine and because the movements are done slowly and with intense control, the Megaformer is much kinder to your body and joints. Then comes the Woodway Curve – a human powered treadmill that is built on a slight incline using a slat belt system. Just 25 minutes of interval training on this cardio machine is all you need to elevate the heart rate and burn fat throughout your day because this machine burns up to 30% more calories than any other treadmill. And what’s even better, is that the design of the Curve is much better for your ankles, knees and hips than a traditional treadmill or doing intervals on a solid surface – just ask the NFL as they have used the Curve treadmill to rehab several of their million dollar employees because it is much gentler on your body.

Dr. Arciero stated in the PRISE article from DUKE Medicine in September, 2014, that “your exercise regimen needs to encompass as much of what makes you a fully integrated living person as possible. It’s very difficult to just lift weights, or only do the treadmill or the elliptical machine, and be healthy.” Well, I couldn’t agree more. It’s no secret that just one year ago I was teaching 12-14 spin classes a week. I was actually gaining weight and my body had lost any sort of tone it once had. I was literally doing too much of one thing but did not have the energy (after teaching 2-3 times a day) or time to lift or do the necessary cross training to get my body in the shape I so deeply desired. Recently, I have been asked by several people about my weight loss and body transformation. I can honestly say it is all thanks to SculptHouse and the combination classes we offer. I work out less during the week but the workouts I do are smarter and more effective in that they combine everything I need in a shorter period of time. This combined with plenty of protein has made a huge difference in my physical appearance as well as my energy levels.

The goal of SculptHouse is to combine resistance, strength, endurance and stretching on the Megaformer with interval training on the Curve for one killer workout – “a one stop shop” if you will. We are the very first studio IN THE WORLD to combine these 2 machines and take it from me, it works. We realize people have limited time in their day so if you can get all of this in one 50-minute workout, what’s stopping you??

Be Healthy,
Megan Armstrong
Creative Director and Lead Trainer, SculptHouse