Ginger and Turmeric Tea

Health Benefits:
Ginger and turmeric are two very powerful spices that have been used widely throughout history for both culinary and medical purposes! They both have amazing anti-inflammatory properties and can add spice to a variety foods without added fat and sodium. Each works well to reduce inflammation, stress, diseases, and gobble up the free radicals that seem to accompany our aging process.
 

Tea Recipe:

  1. Boil water in a small saucepan
  2. Add turmeric, ginger, and cinnamon
  3. Reduce heat to medium-low and simmer for 10 minutes
  4. Strain tea into a large glass
  5. Add honey if desired
 
ginger and turmeric
 

Matcha

Health Benefits:
We're hearing a lot of hype about Matcha Tea these days, and for good reason! The Chinese have long believed that matcha tea is “the elixir of immortality.” The reason being is that Matcha is rich in catechin polyphenols – compounds with high antioxidant activity. These compounds offer protection against many kinds of cancer and SLOW THE AGING PROCESS! This potent anti-inflammatory effect makes matcha an incredible food for the skin by protecting from UV damage and improving skin elasticity. Drinking a cup of matcha each day is one of the best things you can do to combat skin aging and promote skin health.

Tea Recipe:

Photo by Alfred Coffee

Photo by Alfred Coffee

  1. Heat ½ cup water to just under boiling
  2. Pour hot water over 1 teaspoon of matcha in a large bowl or cup
  3. Whisk to dissolve the powder
  4. Heat ½ cup whole, almond, or cashew milk
  5. Froth with a milk frother (adjust the milk-to-water proportions to suit your tastes)
  6. Pour the matcha into the steamed milk
  7. Add 1 teaspoon of honey or a small amount of stevia if desired

Acorn Squash

Health Benefits:
Can we talk nutrition for a second? People think eating healthy has to be boring... BUT that's not true! Every season has its own delicious and nutritious plant-based foods to choose from, and right now winter squash is at its peak. Get out there today and visit your local farmers market and experiment with new recipes. I'm seeking out acorn squash because it was an all time favorite of mine 25 years ago when I first started my health and fitness journey - time to revisit!

acorn squash

Recipe:

  1. Toss butternut squash with olive oil and garlic in a large bowl
  2. Season with salt and black pepper
  3. Arrange coated squash on a baking sheet
  4. Roast in the preheated oven until squash is tender and lightly browned for 25 to 30 minutes
  5. Sprinkle with cinnamon or nutmeg

Pumpkin Soup

Health Benefits:
It's finally soup season in LA! Pumpkin soup is one of my go-to's because of its array of antioxidants and anti-inflammatories. It helps with joint health, organ health, stress relief and soft tissue injuries - It's an all around superpower food!
 

Ingredients:

pumpkin soup
  • 2 medium onions, chopped
  • 3 large garlic cloves, chopped
  • 1 tbsp coconut or avocado oil
  • 2 cups any broth (use vegetable for vegan version)
  • 2 1/4 cups pumpkin puree (homemade or canned)
  • 1/2 cup canned coconut milk, full fat
  • 1 tsp salt
  • 1/4 tsp pumpkin pie spice

Recipe:

  1. Preheat medium size pot on low-medium heat and swirl in oil
  2. Add onions and garlic until translucent 
  3. Add remaining ingredients
  4. Bring to a boil, cover and cook on low heat for 15-20 minutes.
  5. When soup is cooked, blend in a regular blender
  6. Top with raw or soaked pumpkin seeds

Birthday Bonus + Aging with Love

I have a birthday this week and it's time for reflection! To begin with, there is indeed an art to aging gracefully. And it's not always easy. I'm turning 53 years young and I have no clue how that happened! Where did the years go?  I've learned quite a bit on this journey and intend to keep learning every day. I've grown and flourished in ways I didn't think possible. We all have our own physical, mental and spiritual challenges and doing the work is the only way to persevere... Aging gracefully is possible ...  I am doing all I can to embrace the new way things are done --- including blogging.

If there's one secret weapon I have found to fight aging it's fitness, nutrition, and positive thinking!

I am asked often how I stay fit in my 50's and the answer is: consistency. It's truly that simple.

Julie Diamond Fitness-Julie Diamond Fitness-0296.jpg

Pumpkin Smoothie

Health Benefits:
Pumpkins have a plethora of antioxidants such as Vitamin A, C and E, a great source of Vitamin B complex group and are low in calories. All these vitamins and are also great for skin-damaged cells.

Enjoy this hearty smoothie to switch up your morning smoothie recipe!


Recipe:

  • 1/4 cup fresh pumpkin or 1 cup canned
  • 8 oz natural Greek yogurt
  • 1/2 an avocado
  • 2 tablespoons flax seed
  • Optional: pumpkin spice powder (the spice blend)
  • Blend all ingredients until smooth

PS- these nutrients are not found in those pumpkin spice lattes!

 
pumpkin
 

My First Blog!

Welcome to my first blog post! I’m here to inspire you to be your best self possible. Although my business is personal training I encompass mind, body, and spirit because each relates to the other. I committed myself to health and fitness over 25 years ago after both parents fell ill physically and mentally which in turn challenged their bodies, minds and spirits. It was a long road & I saw how important it is to care for your body via exercise, nutrition & stress reducing techniques i.e. meditation.  I became passionate about self care & I hope to motivate & educate you on many health issues such as hormones, inflammation, low energy, starting a program & how to stay motivated.

In this blog I want to share a couple habits I have found to be incredibly helpful on my fitness journey.
1. WATER – I start each day off with drinking 8-10 ounces of water first thing – YES, even before my coffee. Your total body water percentage is an important measure of good health. The human body is made up of 55-65% water. Water is the primary building block of cells. It’s needed to metabolize both protein and carbs, it lubricates the joints, and flushes waste. These are only a few reasons why water is so important!
2. NUTRITION – I live by the 80/20 rule which means 80% of the time I eat incredibly clean: fresh fruits and vegetables, whole grains, lean protein and healthy fats. 20% of the time I eat whatever I want but in moderation – YES, even alcohol … in moderation.
3. FITNESS – I make exercise a priority – non-negotiable! And I know what you’re thinking, “It’s easy for you because as a trainer you’re doing it all day long” - but the truth is it’s just as hard for me to find time to fit in my own workouts as anybody. What I do is schedule my workouts as if I am scheduling a meeting with my boss. You'd never skip a meeting with your boss, right?!
Follow along on my journey! Find me on Facebook or Instagram.