Movara on the move!
Movara owners, Cameron and Michelle, are taking their family of 8 around the country for 52 weeks and are excited to connect with our movara family along the way. They will be hosting 11 mini movara events in your areas. Watch for more details coming soon. You can follow their adventure on Instagram and Facebook @f8movesus or f8movesus.com … exact venue locations will be announced soon. Here are the event dates.
June 7-8, 2019 Seattle, Washington
June 28-29, 2019 Northern California
Aug. 30-31, 2019 Illinois
Sept. 13-14, 2019 Upstate New York
Oct. 18-19, 2019 New York City
Dec. 13-14, 2019 Virginia
Jan. 3-4, 2020 Florida
Feb. 21-22, 2020 Texas
April 17-18, 2020 Colorado
May 1-2, 2020 Southern California
May 22-23, 2020 Utah
Mark your calendars and invite your friends and family to experience the Movara way!
Chicken Caprese – Serves 10
10 – 6 ounces of chicken, grilled and cooked
3 ½ C. heirloom grape tomatoes, halved
10 ounces mozzarella cheese, small balls, halved
¼ C. basil, chopped
¼ C. lemon juice
½ t. sea salt
½ t. black pepper
¼ C. balsamic reduction
1 C. pesto
10 cups arugula
½ C. lemon vinaigrette
Note: Chop tomatoes and mozzarella balls in half and toss with basil, lemon juice, salt and pepper. Preheat grill and oven to 350 degrees. Grill chicken on each side then finish off in oven for another 18 minutes or until done. Place approximately ½ cup tomato salad mixture on the plate. Place chicken above salad mixture. Toss arugula with lemon vinaigrette and serve 1 cup per person. Drizzle pesto and balsamic reduction over chicken.
Calories 360, Protein 46g, Carbohydrates 11g, Fat 14g, Sodium 457mg, Fiber 3g
The best way to stay motivated to exercise is to find value in what you are doing. Finding your why is so important when it comes to making this a permanent part of your life. If you want to be healthy in order to be able to play with your kids, participate in a charity fun run, or go on a hike with a goal to climb a challenging peak. Write it down on a sticky note where you will see it every day and it will remind you of why you are on your journey.
Just Get Moving
Remember that you simply need to do it. The real value in exercise comes after the exercise is finished.
Don’t Rationalize Yourself Out of a Short Workout.
A 10 or 20-minute workout is completely worth it and is so much better than not working out at all. Give 100% for a few minutes and it will feel so rewarding!! Sometimes a shorter workout is all you need and other times it will naturally turn into a longer one.
Celebrate What You Can Do!
Every workout does not have to be a red-in-the-face-puke-in-the-trash-can workout. Moderate workouts definitely have their place and need to be valued. Take it a day at a time.. realizing that not every workout will be the same. Some workouts need to be moderate and fun!
Do What You Love!
Don’t get too bogged down with how you should be exercising.. and just find a way to get active. If you love gardening, count that as exercise. If you love to dance, take a dance class. Playing with your kids for an hour at the park can count as an exercise session. Main thing is to move your body!
While I was in school, I was a dietary tech in a Newborn ICU. I would get there early, about 4:30 or 5:00 am, to do diet assessments on the babies. At 6:00, the nurses would have a shift change. One morning a nurse walked through the door complaining to a friend that she was dizzy, couldn’t see straight and could hardly walk. When the friend asked why the nurse explained that she was on day 3 of a detox. She was only “allowed” water with lemon and honey. The conversation immediately turned to weight loss and how much weight she was expecting to lose. I honestly couldn’t believe what I was hearing. A nurse, who couldn’t see straight, was going to spend the next 12 hours taking care of very sick babies.
Now nothing against nurses, this conversation could have taken place anywhere. In fact, chances are each of you have tried or know someone who has tried a “detox diet” or “colon cleanse”. The theory behind these is that waste builds up in the colon over time and produces toxins. This accumulation of waste then blocks the colon and prevents proper digestion and elimination.
Doesn’t sound pleasant, right?!
You can see why so many people are making a lot of money by selling this. If I didn’t know better, I would definitely want that out of my colon quick. And I would take whatever capsule, laxative, drink, concoction or enema to get rid of it. I may even be willing to do a “high colonic” which flushes water through the intestines. And the biggest selling point? That this will help me lose weight since some people supposedly have up to 20 pounds of compacted fecal matter in their intestines.
This is all untrue and we need to give our bodies the credit they deserve. Our lungs, kidneys and liver remove toxins from the blood and the intestines eliminate waste when given the right tools (ie good nutrition). And even if you weren’t eating healthy, no colonic or detox could take its place.
Not only are they unnecessary, they can actually be harmful. Side effects of colonics or detox diets are nutrient imbalances, nutrient deficiencies, dehydration, a decrease in intestinal performance and integrity (may cause small tears or rips) and improper nutrition. Frequent use may cause the body to become dependent and not able to eliminate waste on its own.
Here IS what works: well balanced meals and snacks that focus on unprocessed, real food…which is not usually the popular answer. It seems easier to eat what I want and have a colonic every once in a while. But it doesn’t work that way. In particular you should focus on:
- Fiber intake between 25-35 grams a day. This can be achieved with 5-7 servings of fruits and vegetables and 4-6 servings of whole grains.
- Make sure you increase fiber intake slowly and drink plenty of water. A lack of water and fiber is what leads to constipation.
The biggest benefit to eating well is that it will leave you feeling energized rather than drained, lethargic and dizzy. Eating well will enable you to tackle any of life’s challenges, even taking care of sick babies for 12 hours. I sincerely hope that our focus will shift to being healthy and feeling strong rather than just losing weight.
Adapted from a blog post written by: Emily Fonnesbeck RD,CD
Grilled Grass Fed Steak with Chimichurri and Roasted Vegetables – Serves 6
6 – 4oz grass fed filet or sirloin steaks – serving size 5 oz.
Salt & Pepper to taste
1 cup zucchini, sliced 1” thick
1 cup yellow squash, sliced 1 “ thick
1 cup red bell pepper, sliced 1” thick
2 fl oz grapeseed oil
Salt & Pepper to taste
6 fl oz Chimichurri sauce
Start by seasoning steak. Rub the grill with a small amount of oil. Grill steak to desired doneness. Bake vegetables for 35- 45 minutes or until done, Fan the vegetables, 1 of each color. Lay meat alongside vegetables and garnish with dressing.
340 calories, 34g protein, 12g carbohydrate, 15g fat, 2g fiber, 238mg sodium