Sailing windward in style...plus a discount

For those of you who are familiar with Gundalow Juice you may have taken notice to the new look that launched last week. Not only that...the summer flavors are here!!! I wanted to pass along a special discount code to all of you so you can try them out. Enter ilovegundalow to receive $5 off your order. 

My favorite is the Dockside Sunrise (formally Sailor Sunrise). You can view all of the nutrition information for the juices here. 

The summer flavors (Harbor Voyage, Starboard Strawberry & Watermelon Waves) are BACK. Also, Sailor Sunrise will now be called Dockside Sunrise! All of the flavors will be here year round. That means Sailor's Delight and Dockside Sunrise aren't going away this summer. Celebrate with a Crew Case and try them all, now available in a 28-pack that will ship right to your door. 

Gundalow Rum Runner Cocktail:

Ingredients:

2 Parts Gundalow Juice Sailor's Delight

1 part Sailor Jerry's Rum

Mint leaves, for garnish

Method:

Combine ingredients and add ice (if desired). Add mint leaves. Serve in a pretty glass. 

(Like this mason jar from The Love Bomb Company)

Now...here's the fun part and a chance for you to win some free juice. 

1. Take a picture of you while enjoying Gundalow Juice

2. Tag @GundalowJuice @soulbodybarre and me (@emily_noele) on Instagram and Facebook


The contest will be open until May 10!!!

Good luck!!

Emily


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Monday Motivation

Why do weekends go by so fast? I'm pretty sure I ask myself this same question every Sunday night as I think about the week ahead. 

To get you motivated and ready to take on your Monday with an open mind here are some quotes to remind you that you can do this....

Now go have a great Monday!

Emily

 

Join the Challenge

I don't know about you, but I'm pretty excited that it's Friday and the forecast for the weekend looks perfect. I promise I'll be getting more posts up this weekend and sharing some of the great things that are on the calendar for the coming months. 

So far how is everyone liking the new Barre and BodyBarre release? Are you loving all those push-ups and 32 count pulses?!?!

I'm not sure if you've seen all of the posting about the Inaugural Baltimore Free to Breathe Yoga Challenge, but I wanted to continue to spread the word because this going to be a great event. This year, the event is going to be held on August 21 at the Maryland Zoo. 

The way it works is that there are up to 8 people on a team, and at least one person from the team must be practicing throughout all 8 hours of instructor led yoga. Each team is responsible for raising a minimum of $1200 (collectively as a team), to participate, and all of the proceeds benefit Free to Breathe's mission of DOUBLING lung cancer survival by 2022.

While people are not actively practicing, there's going to be plenty of activities to stay entertained in a "Wellness Village" area, complete with guided meditation, reikki, acro yoga, thai massage, demos from several other studios, and of course delicious food and drink! You can view all of the details here. 

We would love to have a team from SoulBody present and join the fitness community to change the future of lung cancer. 

Are you in?!?

Just a reminder that the Farmer's Markets are now in full swing. Post coming soon to highlight our favorite finds, but in the meantime check out the list of markets here. 

Have a fabulous weekend!!

- Emily

Brownie Batter Overnight Oats

Fingers crossed that spring is finally here to stay. I hope you all took advantage of this weather and spent some time outside soaking in the beautiful sunshine. 

This next recipe comes to you from Angela Pipetone, a recent addition to the SB Barre Squad. Overnight oats are a great way to spice up your typical bowl of morning oatmeal. Plus...since you prep these the night before you can just grab-n-go in the morning so there's no excuse for skipping breakfast. Try this recipe and you'll be hooked.  

Enjoy...

Brownie Batter Overnight Oats

Servings: 2

Mix the following dry ingredients together:

1 cup rolled oats

3 tablespoons unsweetened cocoa powder

1 tablespoon chia seeds

pinch of salt

Add the following wet ingredients and combine:

1 cup almond milk (I used Blue Diamond unsweetened vanilla almond cashew milk which is my jam)

2 tablespoons maple syrup

1 teaspoon vanilla extract

1/4 cup yogurt (I used So Delicious coconut but any kind could be used)

Combine well and add to a sealed container, refrigerating for at least 2 hours - overnight of course is best!  Serve cold in the morning topped with yogurt and your favorite fruit, but it's great just as it is too.  I calculated the nutrition information at work and each serving packs 10 grams of fiber and 8-11 grams of protein depending on what kind of yogurt you use.

Thanks Angela for sharing.

What outdoor activity did you do this weekend?

Do you have any recipes to share?

What is your breakfast go-to?

Emily

What's For Dinner?

Alright so I've been on a bit of a recipe kick lately. I promise I'll get to some barre talk this week, but first I wanted to share this recipe with you that I made this week. I got this recipe from one of my favorite Baltimore Yoga instructors, Dani Yarusso. 

For the recipe you will need:

1 spaghetti squash
Olive Oil
Garlic
Salt and pepper to taste
1/2 leek cleaned and diced
1 box of mushrooms (sliced)
A few handfuls of kale
1/4-1/2 cup of cashew milk (I used unsweetened)
1-2 tbsp garbanzo bean flour
Parmesan cheese (optional)

For all of you busy people like me, I actually cut the spaghetti squash and put in in my microwavable vegetable steamer to save tons of time. You can buy something similar on Amazon for around $10. . Depending on how large the squash, the cook time will vary. You can also cook it in the oven if you have more time. Just slice in half, dig out seeds, drizzle with oil, salt and pepper and then place on a cookie sheet cut side down. 

While the squash is cooking, you can start to saute the vegetables. Heat a skillet with coconut oil (olive oil works too) and garlic. Add the mushrooms and leeks. Cook until tender.

Next add the kale and cook to desired tenderness.

For the cream sauce, mix the cashew milk and garbanzo bean flour in a small sauce pan and whisk until thick. You may need to add additional milk or flour to get to the right thickness. I doubled the cream sauce recipe and it was perfect.

Next, I mixed the cashew cream sauce with the veggies and served over the spaghetti squash.

Enjoy!

You can view Dani's recipe here.

What is your favorite spaghetti squash recipe?

Do you have a go-to weeknight meal?

Have a great week!

Emily

Top 5 Health Tips for Gaining Lean Muscles Without Fat

Top 5 Health Tips for Gaining Lean Muscles Without Fat

Here in this Health Tips blog I am going to present an article which really helps every one especially the people who goes for a GYM.

Here are top 5 health pro tips that will help everyone to keep or maintain lean muscles without getting fat in your body.

1. Eat Clean and Hygienic Food Which has Lots and Lots of Calories

Eating clean and Hygienic food every day will help every individual to maintain their body with good shape. The food you in take much contains protein, low-glycemic carbs, health dietary fats and etc. Try to have some organic foods regularly in order to sustain much energy which will always help you to make you feel bit relaxed and happier through out the day.

2. Try to eat foods which contains much Carbohydrate

This is really a beautiful tips for having a lean muscles. Overdose of Carbs will leads to Hyper insulin which will ultimately leads to increase in Fat content in the human. But it is also not to avoid the Carbs in your meals totally. People are prone to sit in one place and do their work most of the time. It is better to center your carb consumption around your sitting place. Here are few carbs which are present in sweet potatoes, brown rice, whole grains, oatmeal..

3. Healthy fats don’t make you fat!

Dietary Fats don’t make you fat. Recent research has said that Fats have 9 calories per gram, but carbs and proteins have 5 calories per gram. Less calories per gram will help you in getting your muscles lean. Fats from rich source like avocado, whipped butter, eggs, nuts are a must if you want to put on size. Avoid eating saturated fats from junk foods, snacks, chips and eat.

4. Say no to SMOKE

This is the most important Health tips in order to Lean Muscles. Smoking is really bad for your health. But if you can quit the smoking, then your life will be better. Here in this post, i am going to tell you some important points and benefits of quitting the smoking and how it can be lead to a healthy lifestyle. 

Read this article Health Benefits of Quitting Smoking

5. High Intensity Cardio is a major key fact in fat loss

Don’t overdo Cardio, While High Intensity Cardio may be a solution for fat loss, going overboard with it'll solely kill your lean muscle. Bulking up is primarily regarding conserving calories and victimization them for the correct physical exercise. Limit your HIIT to 2-3 days per week and focus a lot of on strength coaching.

6. Lift only weights that are possible to you.

Lift only as heavy as you can. Many persons will try to lift heavy weights when compared to their weight, thinking that this would work out in making you lean. But it is not so. Lift only as heavy as you can and gradually scale up your weights.

Opening Day Veggie Burgers

Opening day is here which means it's time to kick off the 2016 baseball season. This also means burgers, hot dogs, chicken tenders, and so many unhealthy food choices. If you are looking for an alternative to those greasy beef patties, I've found a great alternative for you to take to your next backyard (or rooftop) BBQ bash.  

These Freezer Friendly Homemade Vegan Veggie Burgers are super easy, healthy and DELICIOUS! Oh and they are grain free, dairy free and soy free for those of you with allergies. This recipe was created by one of my favorite blogger, Lindsay Cotter aka Cotter Crunch. 

Click here to view the full recipe. 

These burgers come together super quick if you have a Vitamix or food processor. 

Formed into patties, placed on parchment paper for easy clean-up, and then baked.

I topped mine with avocado and served with sweet potato fries (not pictured).

They turned out great. Enjoy!

Happy Opening Day!!

See you this week are the barre :)

Emily

Weekend Ready...Tessemae's Buffalo Cauliflower Bites

You made it...Happy Friday! 

I wanted to share this great recipe using Tessemae's Buffalo sauce that I've been hooked on ever since completing the Whole30. For those of you celebrating the beginning of O's baseball season...this is the perfect appetizer to go along with those healthy cocktails.  

They have dressings and sauces that are Dairy Free, Gluten Free, Sugar Free, Kosher, Low Sodium, Paleo and many of them are actually Whole30 approved. Oh and they are based out of Maryland. You can find it at Whole Foods, Safeways, Target and you can place an order online and have it shipped to your door.

For this recipe I used the Tessemae's Mild Buffalo Sauce.This is still pretty HOT so don't let the mild fool you. 

View the entire Tessemae's collection of sauces here. 

Now for the recipe...

Buffalo Cauliflower Bites

Ingredients:

1 head of cauliflower, washed and cut into pieces

1/2 cup of water

1/2 cup gluten free flour (I used Bob's Red Mill Brown Rice Flour)

1 jar of Tessemae's Buffalo Sauce (their BBQ works great too)

Garlic Powder, Salt and Pepper to Taste

Instructions:

Preheat oven to 450 degrees and line cookie sheet with parchment paper

Mix the water, gluten free flour and seasonings (you may need a little more water depending on the flour you decide to use)

Dip the cauliflower into the mixture and place on the cookie sheet

Bake in the oven for 10 minutes, flip and then bake another 5 minutes or until the coating is hardened

When the cauliflower is done, take a small brush and coat the cauliflower with the Tessemae's Buffalo or BBQ Sauce 

Bake for another 8-10 minutes or until nice and crispy

Remove from the oven and let sit for a few minutes

Enjoy

(try not to eat the entire tray...it will be tempting)

Before 

After

What are your favorite Tessemae's sauces?

Have you tried any recipes using Tessemae's?

Have a great weekend everyone!! 

Emily