10 Must-do’s in Miami: LOVE YOUR CITY MORE

There’s no argument that we live in one of the most beautiful cities in the country, if not the world. Miami has amazing weather all year, lots of cultural activities (more and more every year!), great food, a blend of people, and countless others. Unfortunately, just like people in every other city, we need to work and many times, end up in that daily grind and forget to take advantage of our gorgeous city. These are my top 10 must-do’s in Miami – I hope you can get out there and try a few!

#1: Get out on the water

The best place to experience Miami, as far as I’m concerned, is to see it from the water. Go fishing, rent a paddleboard or a boat, take our Pilates H2O class, do anything to get out there!

#2: Explore our many state parks

Oleta, Bill Baggs, the Barnacle, and Matheson Hammock are steps from our front doors and have so much to offer! Coming from the Northeast, I can hardly call it...

Using a Pilates Jumpboard – Jump For Health!

I started practicing Pilates at a very young age.

I was told it would improve my balance, alignment and strengthen my core. I was also told Pilates would make me an all-around stronger dancer. I respected my mentors and believed everything they told me. But one thing I didn’t tell them was I dreaded going to Pilates. I have to confess. I thought it was boring. But you have to understand, as a teenager I wanted to turn, jump and just move. Then one day our instructor attached the Pilates jumpboard at the end of our reformers and converted it into a horizontal jumping machine. I loved it! Her choreography was fun and energetic, as she incorporated low impact petit allegro (small jumps) combinations to the routine. That young girl who thought Pilates was boring is solely devoted and made it her long life career.

I have clients asking me many times “what else can I do besides Pilates? How can I get more cardio?” I tell...

Raw Chocolate Coconut Balls (Just Like Bounty Truffles!) [Vegan, Gluten-Free]

The “good-ole” coconut; exotic, sweet, pure, white flesh with a tropical flavor.

I have been crazy about coconut beauty products and scents for years.  But my favorite thing is to eat them. And my favorite combination is chocolate and coconut. But the ever so popular combo is loaded with sugar and fat. So off I go, searching the Internet for a healthier recipe of my favorite treat. What I found is absolutely delicious and totally satisfies my coconut and chocolate craving. The recipe below is vegan, gluten free and healthy.

Enjoy!

Ingredients

Coconut Filling:

• 1 cup of dried coconut
• ¼ cup of extra virgin coconut oil
• 2 tablespoons of maple syrup
• 1 teaspoon of pure vanilla extract
• 1/8 teaspoon of Himalayan crystal salt or sea salt

Chocolate Coating:

• ½ cup of extra virgin coconut oil, melted
• ¼ cup + 2 tablespoons of cacao powder, unsweetened
• 2 tablespoons of...

GMO: Why It Should Stand For GO MORE ORGANIC

The two things I look for on the labels of the products I buy are non-GMO and USDA organic – and it’s not because it’s trendy or countercultural…it’s because I care about my health and the health of the earth.

I’ve recently heard some people say, “Oh, they’ve been doing hybridization for years! What’s the big deal?” I’m totally fine with hybridization and mating two like species, but I’m totally against the process of gene splicing; especially when it’s the splicing of a fish gene into tomatoes, or the highly toxic “Round-up” into corn. Yes, I just said splicing toxic pesticides into produce! The idea behind genetic modification is that scientists splice the favorable genes of one organism into another organism that could use some more favorable traits, therefore increasing crop yield. For example, the initial attempts to splice a fish gene into a...

Sprout Salad (Adapted from Sprout Salad 2 from Ottolenghi’s PLENTY)

Servings 6

Calories per serving: 196

SALAD

150g Daikon Radish – sliced thinly

150g Radishes – sliced thinly

2 cups Raw Mung Bean Sprouts

2 cups grated/thinly sliced raw Carrots

2 cups Steamed Edemame (I like to use the organic frozen, shelled variety for ease!)

4 tbsp Sunflower Seeds

1 cup Alfalfa Sprouts

1 cup Cilantro- roughly chopped

DRESSING

2 tbsp Sesame Oil

Juice of 3 limes

2 tbsp Soy Sauce

1 tbsp Brown Sugar (can also use coconut sugar, raw sugar, agave, honey or other sweetener- your choice!)

2 tbsp Rice Vinegar

To Make

Toss all veggies, cilantro and sunflower seeds together! Feel free to make substitutions based on what’s available.

* I’ve been having trouble finding Daikon so I often substitute regular radishes or kohlrabi for the Daikon.

Whisk the ingredients for the dressing together to incorporate the sugar. Pour over the salad and toss gently.

Conscious Voting and Conscious Eating

Some of us are passionate about voting and make sure to vote not only in presidential elections but also for governors, congressmen, new laws, etc. Whether or not you are a dedicated voter, we can probably all agree on the importance of our right to vote and how our votes, when combined, can bring about change. But have you ever stopped to consider that you are voting at least 3 times a day on an issue that affects yourself, your family, each human being, animals, workers around the globe, the environment, and plant earth! If that’s not a giant privilege (and responsibility) I don’t know what is.

So why should we care about what we eat? Of course we should think about our health. There’s plenty of research to support a plant-based diet to prevent or reverse numerous diseases such as heart disease, cancer, obesity, diabetes, dementia, coronary artery disease, stroke, high blood pressure and cholesterol, etc. But there’s so...

Almond Butter Chocolate Protein Balls

Do you ever get hit by a sudden chocolate craving? No need to deprive yourself!

Instead of reaching for that traditional chocolate candy bar, try these Almond Butter Chocolate Protein Balls. They’re packed with plant-based protein, healthy fats and energizing glucose: the perfect combination to stay happy, healthy and fit!

Almond Butter Chocolate Protein Balls (They’re Raw & Vegan!)

Makes about 25 small truffles

Ingredients

• 1 cup of almonds, soaked overnight + dehydrated until crisp
• 1 Tbsp. of extra virgin coconut oil (optional, you can replace this with extra water)
• ½ cup of dates, pitted and roughly chopped
• 3 Tbsp. of water
• 2 Tbsp. of cacao powder, unsweetened
• 2 Tbsp. of cacao nibs
• ½ Tbsp. of chia seeds
• ½ Tbsp. of hemp seeds (or extra chia seeds)
• ½ tsp. of Maca powder (optional, for an extra power boost)
• ¼ tsp. of Himalayan crystal salt or sea salt
• ½ cup of buckwheat, soaked overnight...

“Better than Brownies” Protein Bites

Ingredients

– 1 15oz can organic black beans (rinsed really well)

– 3 tbsp organic cacao powder

– 7 tbsp organic chocolate or vanilla protein powder (I use Raw Meal from Wholefoods)

– 1/3 cup organic honey or maple syrup

– 1 pinch of organic pure stevia

– 3 ½ tbsp organic coconut oil (I use Barlean’s)

– 1 tbsp organic pure vanilla extract

– ½ tsp baking powder

– 1/3 – 2/3 cup organic cacao chips

Directions

– preheat oven to 350*F

– mix all ingredients, except for the cacao chips, in a food processor (it’s a very thick mixture)

– stir in cacao chips

– Pour into a greased (I use organic coconut oil spray from Wholefoods) 8×8” pan

– Sprinkle extra cacao chips on top, if you have them and a sweet tooth

– Bake for 16 mins

– Let cool, then place in the refrigerator for 2 hours or so

– Keep in the...

Never Too Young To Benefit From Pilates

For today’s kids, eating fast food, watching TV and playing video games has become the norm.

And while the lack of a diet and exercise can certainly impact their physical health negatively, we must not forget the impact that an unhealthy lifestyle can have on them mentally as well, particularly during those impressionable adolescent years.

The History of Pilates

And this is where pilates comes in. The history of pilates has an interesting lineage; one that enthusiasts are often unaware includes a focus on the wellness of children. While many who practice the exercise are familiar with founder Joseph Pilates’ famous quotes, such as “Physical fitness is the first requisite of happiness,” one less familiar saying in which he firmly believed was “First educate the child.”

As we know, both good and bad habits begin to form in early childhood. Mr. Pilates believed that if we could introduce his...

Raw Spirulina Energy Crunch Bars

This yummy snack is:
-Vegan
-Gluten free
-Dairy free
-Sugar free
-Yeast free
-Corn free

…but most definitely not taste free! It’s a great 100 calorie raw snack, high in enzymes, healthy fats, and nutrient rich spirulina, and perfect for on the go!

Yield: 9 bars

Ingredients

• 1/2 cup raw pumpkin seeds [pepitas]
• 1/2 cup raw sunflower seeds
• 1 banana, mashed
• 1/2 cup unsweetened shredded coconut
• 2 medjool dates, pitted
• 1/2 teaspoon spirulina

Directions

Pulse pumpkin and sunflower seeds in a food processor with an “S” blade. Remove seeds and place in a small bowl. Using same food processor bowl, blend banana and dates until smooth. Add pulsed seeds and all remaining ingredients to the bowl. Mix quickly with food processor before shaping mixture into small bars.

Freezer version: place the bars on a parchment paper lined plate and stick in the freezer for 10 minutes to firm up. Bars eaten right out of the freezer work well...