Your Healthiest You

Spring Fling’ed Foods

Robyn Youkilis — Mon, 17 Jun 2013 19:42:04 +0000

Spring is officially in the air and I’m sure no matter where you live you’ll be welcoming the warmer temperatures, longer days and bounty of fresh vegetables. Another thing we typically welcome this time of year? Booze. Yup, booze. Sidewalk brunching, Friday happy hours, and Saturday night festivities seem to blossom in full force along with the first flowers. We all come out of hibernation and tend to make lots of plans that often involve a cocktail or two. So for this month’s Food of the Month I’m taking you in a slightly different and unexpected direction. To help your body enjoy the party without the dreaded hangover or regrets the next day I’m covering the best foods to eat before, during and after anytime of libatious indulgence. And of course, eat and drink responsibly.

Best Foods to Eat Before a Night Out: You’ll want to eat something substantial but not too heavy. Grilled proteins like fish or chicken with veggies, a veggie burger with a salad, baked falafel, pressed sandwich on whole grain bread with veggies and quinoa salads are all great options. Even an updated PB and J, ideally with almond butter and all natural fruit spread.

Best Late Night Snacks to Curb Your Hangover: Beat the next day blues by flooding your body with the nutrients it needs before heading off to bed. Bananas are your best bet, have one to help replenish your potassium levels. Another great choice? Coconut. “Nature’s Gatorade” will have you feeling like yourself in no time. Pineapple would be another great tropical fruit to reach for. Rich in bromelain and other digestive enzymes pineapple helps your belly process the booze. Additionally, pineapple is great for soothing inflammation and rehydrating your system. If you find yourself headed for the dinner sweet potatoes will be your best bet. Baked sweet potatoes would be best but I won’t tell if they arrive in French fry form. Rich in B vitamins sweet potatoes will nourish your nervous system.

After a Night Out: More foods rich in B vitamins so brown rice dishes like vegetable stir-frys and even hummus! Tahini is rich in amino acids which help your body wake up on the right side of the bed. If you need an option to help calm for your stomach, oats are going to be a better choice than a greasy breakfast. Also rich in B vitamins, they’ll fill an empty tummy and help you feel balanced again. Add walnuts, sliced banana and a drizzle of honey for some minerals and natural sugar replenishment. Remember having fun is awesome but knowing how to keep yourself feeling great makes it oh so much better. This article was originally written for and published by the on-line Magazine Bella Life. Cheers!

A Very Special & Heartfelt Post From Me

Robyn Youkilis — Wed, 05 Jun 2013 17:59:42 +0000

If you’ve been following me on Twitter, Facebook and Instagram it’s likely you know I’ve been living it up in Los Angeles the last 5 weeks. It’s a repeat journey of my trip last year and this time around was even more special. I used to live in LA for many years before moving back to NYC with my now husband. Although I’m a New Yorker/Vermont girl at heart, I love splitting my time between the two coasts. Anytime we have an opportunity to travel and be removed from our normal day to day to routines it’s an enlightening experience. We’re allowed the space to play more, be more and do things we typically wouldn’t prioritize or have time for in our day-to-day routines.

I was thinking about my experiences this trip and I realized they all tied back to one word – connection. I connected to myself, my career, and friends in new and inspiring ways. Now that I’m home I’m thinking, “How can I connect with you in a new and fresh way?”. I am so grateful for my loyal Your Healthiest You community. From the emails I receive about how one of my recipes changed someone’s whole experience in the kitchen, to witnessing my clients’ body and mind transformations, to comments on my blog posts and photos from people who are inspired by my work, I love so much doing what I do.

So, with fresh eyes on my business and life I want to take this opportunity to liven things up around here! I’ll be launching a shiny new website, a new massive program where I’ll have the opportunity to reach thousands, including more public speaking engagements, videos, television work, and blogging even more. It feels energizing, perfect, exciting, and totally scary all at the same time.

But first, I have an important question to ask you.

I want to know, what do you want to hear more of and how? I write my newsletters and blog posts based around what I’m going through, what my clients are experiencing and what I feel would be most helpful to share, whether it’s a timely list of detox tips, coaching programs or a story to share. I invite you to email me or reply to this post and let me know what YOU enjoy most. Do you like written format? Prefer short videos? Both in the same email? Is it my tip based articles (and what specific topics), recipes from Cooking Camp, videos and v-logs, or inspiring stories with action steps for you? Maybe you want to know exactly how I work with my clients or my coaching tips? Anything and everything is welcome!

Thank you for helping to shape the new direction of Your Healthiest You and I can’t wait to hear what you have to say and be of even greater service to all of YOU!

The World’s Most Craveable Salad

Robyn Youkilis — Wed, 05 Jun 2013 15:11:28 +0000

This spring I was lucky enough to host a detox workshop for a group of ladies in Santa Monica, California. I had been playing with a new mint/daikonradish/carrot combination in my own salad bowls and knew I had to share!

So, I present to you without further ado, my creation – The World’s Most Craveable Salad! Not only is it super satisfying and insanely delicious, it’s a detox salad too! Daikon radishes have numerous health benefits like aiding in weight loss and cancer prevention, as well as being an anti-inflammatory, antiviral, and antibacterial food. It’s also great for digestion, as well as bone, skin, and respiratory health. Micro greens also come packed with vital nutrients that add a punch to this salad (check out more info on the benefits of sprouts in my Your Bella Life article). And let’s not forget how powerful cayenne pepper is with its incredible ability to lower cholesterol, aid in circulation, and help regulate blood pressure. I hope you love this salad as much as I do. For a lighter version try swapping out the quinoa for mesclun greens or baby kale.

Detox Quinoa Salad

Ingredients

2 cups cooked quinoa

1 daikon radish, grated

2-4 carrots, grated

½ -1 cup micro greens

1/2 bunch mint leaves, roughly chopped or torn (the best part!)

1 avocado, diced

Handful of raw sunflower seeds

Juice of 1 lemon, preferably Meyer

Drizzle of olive oil

Sea salt and pepper to taste

Pinch of cayenne pepper

Directions

Combine all ingredients and serve!

Favorite Cookbooks Right Now

Robyn Youkilis — Wed, 29 May 2013 16:08:53 +0000

This post comes to you fresh from Health Cooking Camp, an online cooking show with me and my partner-in-crime in the kitchen, Quinn. I hope you’ll check out our recipes and cooking tips.

As constant cookers (is that a word? Quinn’s grandma says it, so let’s roll with it) we are constantly looking for new and fresh ideas.

Sometimes divine inspiration strikes when strolling through the grocery store or farmer’s markets, but sometimes we need to take it up a notch and seek it out at a stellar farm-to-table restaurant or in a kickass cookbook…

And our video below is all about the latter! Watch to see our current faves for getting our “foodbrain” juices flowing and make sure to stay tuned until the end because we have a special announcement.

We created our own cookbook!

To purchase this brand spanking new cookbook, click here. It includes over 30 of our most tried and true recipes for mind-blowingly delicious, healthy food.

It includes over 30 of our most tried and true recipes for mind-blowingly delicious, healthy food, and features some of our signature dishes that can only be found in this cookbook, like:

No-Bake Brownie
HCC Grab-n-Go Bar
Gorgeous Glazed Salmon
Mmm mmm Miso Pesto
Free Up Your Fridge Frittata

This is the perfect cookbook for someone who wants to start cooking healthier food but needs to know exactly where to begin.

We totally break it down so you know exactly how many servings each recipe yields, how long it will take AND for each recipe we include 5 suggested “swaps” so you can play around with the ingredients and really make these recipes feel like your own.

We hope you’ll add Healthy Cooking Camp’s: Healthy Basics Cookbook to your list of favorites.And we’d also love to know, what are your other favorite cookbooks for culinary inspiration? Please share in the comments below.

B.B.Q. – Buy Better Quality

Robyn Youkilis — Sat, 25 May 2013 14:44:33 +0000

This is a guest post from the amazing Loni Markman, a Nutrition & Positive Body Coach. Loni’s philosophy is that our bodies know best when it comes to healing itself, all it asks for is the right tools for the job.

With the unofficial start to Summer this weekend, I know many of you are planning your weekend kick off BBQ. Let’s take some time to talk about that love/hate relationship that you may have with those pesky 3 little letters – B.B.Q.

While we love to hang out outside with our friends and family and enjoy the good times, for those trying to watch their weight, BBQ’s can actually create as much stress, overeating, self-sabotage and guilt overload the size of a Thanksgiving spread. After all it is bathing suit season and the anxiety that surfaces when you don’t live in a body you love can be brutal.

So, let’s reframe what B.B.Q. means:

B – BUY
B – BETTER
Q – QUALITY

For now on I want you to think B.B.Q. stands for “BUY BETTER QUALITY”

Because quality counts!! Your taste buds prefer it. Your waistline will thank you.

Matter of fact, when it comes to losing weight, a new study from Harvard University found that the number of calories consumed is not necessarily as important as the QUALITY of those calories.

Quality food will have more antioxidants, vitamins, minerals and all those good-for-you nutrients that your body needs. It also reduces your exposure to pesticides, herbicides, and antibiotics. Who can argue with that?!?!??

Check out these 10 tips to help you increase the quality of your Memorial Day BBQ.

Buy good meats – Make sure you purchase nitrate and antibiotic free, grass fed, organic meats. ONLY.
Cook it right – Be sure to also improve the cooking methods of your meats. Avoid cooking meat at high temp over long period of times because this increases the chemicals in the meat and makes it harder to digest causing you to feel sluggish and bloated.
Increase Antioxidants everywhere you can – Add high antioxidant fruits like organic blueberries into the meats prior to cooking. Check out these antioxidant packed cocktails.
Put Omega’s on the menu – Add a fatty fish to your menu to increase antioxidants, omega’s and balance out all the meat. Go for some fish and veggie skewers to really upgrade the nutrition levels or even make your burger a salmon burger this year.
Improve your marinade – pre-made sauces are packed with sugars, fillers and corn syrup – all no-no’s. Instead give your protein a bath in fresh herbs, tamari, Worcestershire sauce, olive oil and spices. All the same flavor with none of the fat and preservatives.
Rethink your condiments – Get organic ketchup sweetened with agave and mustard naturally sweetened with apple cider vinegar.
Go Bunless – Replace your hamburger bun with lettuce. Boston leaf lettuce works great. If that just made you mad, then go for a better quality bread like Ezekiel sprouted bread.
Boost your PH – Always serve a dark leafy green salad!!! Raw kale salad anyone? These dark greens provide your body with nutrients to counteract some of the harmful effects of the other foods at the BBQ.
Upgrade your chip and dip – Make a non dairy “creamy” dip instead of a full fat mayo situation and try rice chips instead of potato or corn chips.
Add Color – Use sweet potatoes instead of regular white potatoes in your potato salad or for homemade fresh fries. Aside from adding vitamins and fiber, sweet potatoes provide a slow digesting carb to help balance the all the grilled up protein.

Hope this list helps you feel confident entering into BBQ season. Please know I am here if you have any questions or want to set up a time to chat about your specific nutrition and health goals.

Have an awesome holiday weekend and BE SAFE!

Two Detox Yoga Poses

Robyn Youkilis — Thu, 23 May 2013 12:59:37 +0000

Today’s post comes via the amazing Ashley Turner, M.A., MFTI - a yoga/meditation teacher, registered Marriage + Family Therapist Intern, writer and Ordained Priestess.

With summer right around the corner and super busy schedules, we all need a quick and easy way to detox our bodies and jump into summer feeling our best! Most of us do not have a ton of time to spare, with these two easy yoga poses, we can all detox our bodies and learn some yoga, helping us to relax as well, a double whammy!

The first pose is:

Legs Up the Wall

To get in to the pose, sit next to a wall with your right hip touching the wall. Gently lower down on to your left side and bend your knees in to your chest, feet pressing in to the wall. Roll on to your back and slide your heels up the wall as you straighten your knees and extend your legs up the wall. Extend your arms by your sides with your palms facing up toward the sky. Stay in the pose 1-3 minutes, allowing blood to circulate through your feet and legs as fresh blood moves to the abdominal area and stimulates the digestive system. (This is also an awesome way to calm the nervous system, but I’m not sure if you want the focus to be just on digestion specifically?)

The second pose is:

Seated Twist

Sit on the floor with your left leg bent so that the foot is outside of the right hip. Step the right foot over the bent leg and press the sole of the foot in to the floor on the outside of the left knee. The right knee points up toward the ceiling. Exhale and twist to the right, letting the elbow of your left arm press in to the outside edge of your right thigh. Gaze can be forward, or over the right shoulder. Lift through your chest and lengthen your spine with each inhale and twist through your core on the exhale. As you twist, this pose will squeeze your abdominal organs and stimulate digestion and elimination. Unwind and switch sides.

If you haven’t already, sign up to receive your free recording and resources of the “Spring into Summer with Ayurveda” class with Robyn. You’ll learn:

What you must know about Ayurveda
The keys to finding balance for your body type
The real reason Ayurveda can help you spring cleanse
Specific easy to incorporate action steps for bringing Ayurveda into your life
Robyn’s advice on a daily routine (hint: it’s not complicated!)

Sign up here

Cabbage Salad with Mustard Vinaigrette

Robyn Youkilis — Mon, 13 May 2013 12:40:47 +0000

Sick of plain old lettuce in salad? Try this great cabbage salad with a delicious mustard vinaigrette.

Serves: 6

Ingredients:

1 1/2-pound piece white or green cabbage

1/2-pound piece red cabbage

1/21/3 cup packed fresh flat-leafed parsley leaves

1 1/2 teaspoons Dijon mustard

2 1/2 tablespoons red-wine vinegar

3/4 teaspoon salt

5 tablespoons extra-virgin olive oil

Directions:

1. Cut cabbage into thin shreds and chop parsley. In a small bowl whisk together mustard, vinegar, and salt until combined. Whisk in oil in a slow stream, whisking until emulsified.

2. In a large bowl toss together cabbage, parsley, vinaigrette, and salt and pepper to taste until combined.

3. Chill salad, covered, at least 30 minutes and up to 2 hours.

Spring Lighten Up: Belly Beautiful

Robyn Youkilis — Wed, 08 May 2013 05:00:13 +0000

With warmer temperatures often comes indulging – hanging out with friends at social happenings, enjoying the longer days, too many drinks, too many shared appetizers and too many skipped workouts. The next thing you know your pants don’t quite fit the same and you’re suffering from the dreaded belly bloat.

Ayurveda offers one of the best tips I know for beating the belly bloat: hot ginger tea. Anytime you feel like you need a reboot, start your morning with boiling-hot ginger tea.

Here are two options to add hot ginger tea into your routine:

Make it fresh! Have some fresh ginger root on hand (it lasts a really long time in the fridge!) and grate about an inch or two with a microplane grater (like this one) over a small plate. No need to peel the ginger. Boil two cups of water in a kettle or pot. Take the little mound of grated ginger and squeeze it in your hand so the juice comes out directly into the mug of boiling water. Ta da! Fresh ginger tea! Sip and then go for a brisk walk.
Buy it ready made! Ginger tea with ginger as the only ingredient can be tough to find so this is the one I recommend from Traditional Medicinals. Your local health food store should carry it.

Here’s a helpful how to video by the wonderful Katie at The Wellness Wonderland.

Want more tips on how to beat belly bloat with Ayurveda and help you feel light, fresh and ready for summer?

Sign up for my FREE
Spring Into Summer with Ayurveda tele-class next Wednesday!

Before now, my Ayurveda teachings were only available to private clients and Yoga Vida students, but now I get to share all these tips and more with you! Sign up here and be sure to share with friends.

Spring into Summer with Ayurveda

Robyn Youkilis — Mon, 06 May 2013 19:42:25 +0000

Your Savvy Guide to Seasonal Eating

It’s that time of the year. Spring cleaning and cleansing. Are you looking for a way to bring balance into your every day this spring?

Ayurveda is the science of living in harmony with nature. As we transition from winter to the warmer months, our health can get a little funky. You may be dealing with digestive problems, constant allergies, sleepless night, weight gain over the winter, migraines and more.

Join Health Coach Robyn Youkilis for a totally free, content-packed class where you will learn:

What you must know about Ayurveda
The keys to finding balance for your body type
The real reason Ayurveda can help you spring cleanse
Specific easy to incorporate action steps for bringing Ayurveda into your life
Robyn’s advice on a daily routine (hint: it’s not complicated!)

Wednesday, May 15 at 8:30 pm EST (5:30pm PST)

You will leave the call knowing how to boost your energy the natural way and what foods and supplements to focus on to help you feel balanced and naturally slim.

SIGN UP HERE!

Spicy Krispy Treats

Robyn Youkilis — Sat, 27 Apr 2013 15:20:21 +0000

The perfect sweet and spicy snack! I adapted this fun recipe from Alicia Silverstone’s The Kind Diet they are super yummy and definitely kind!

Ingredients:

1 box brown rice crispy cereal (Erewhon makes a great one and gluten-free too!)

1 3/4 cups brown rice syrup

3/4 cup almond butter

1 pinch coarse sea salt

2 tsps cinnamon plus more for sprinkling on top

1 tsp ginger